Saturday

Ben Lomond CrossFit – Group Class

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Warm-up

Coaches Choice

Strength

Metcon

Cadet Bandmann (Time)

4 rounds:

12 Hand release push-ups

100 m run

4 burpees

100 meter run

18 sit-ups (weighted it you choose)

100 meter run

6 burpees

100 m run

28 lunges (weighted if you choose)

100 meter run (last round run 121 meters)

Gymnastic/Barbell Intervals

Ben Lomond CrossFit – Group Class

“Hate cannot drive out hate: only love can do that.“
Martin Luther King Jr.

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Warm up Coaches choice

Warm up Coaches choice

Strength

A: Shoulder Press

Every 2 minutes, for 12 minutes (6 sets):

Strict Overhead Press

*Set 1 – 5 reps @ 70%

*Set 2 – 3 reps @ 75%

*Sets 3-4 – 2 reps @ 80-83%

*Sets 5-6 – 2 reps @ 85-88%

Metcon

B: Metcon (Time)

Three sets for times of:

12 Chest-to-Bar Pull-Ups

10 Overhead Squats (135/95 lbs)

8 Hang Snatches

Rest 90 seconds

Aerobic Capacity

C: Metcon (Calories)

Twelve sets of:

60 seconds of Assault Bike

Rest 30 seconds

Optional work

D: Metcon (Time)

For time:

100-Foot Overhead Carry 50/35

40/30 Calorie Row

50 Kettlebell Swings 50/35

40/30 Calorie Row

100-Foot Overhead Carry

6/17/2021

Ben Lomond CrossFit – Holiday/Special

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Warm-up

Dynamic Warm-Up Coach Led

Agility:

Hops with 2 Feet

(lateral, fw/bw, diagonal)

Do each hop patter twice for 15 seconds each. Use line on the mats to hop over and across.

Skill

Prowler Sprints x 5

(Building in Weight)

Sled Drags x 5

(Building in Weight)

Metcon

Metcon (AMRAP – Rounds)

16 MInute EMOM

Min. 1: Jump Squats

Min. 2: Alternating Lunges

Min. 3: Push Ups

Min. 4: Ab-Mat Sit Ups

Score: Total Reps

After Party

Game Time

Rope Climbs + DU + S2O || 3 RFT

Ben Lomond CrossFit – Group Class

“You see things; you say, ‘Why?’ But I dream things that never were, and I say ‘Why not?“
George Bernard Shaw

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Warm up Coaches choice

Strength

A: Deadlift

Deadlift

*Set 1 – 50% x 8 reps

*Set 2 – 60% x 6 reps

*Set 3 – 70% x 4 reps

*Set 4 – 75% x 2 reps

*Set 5 – 80% x 2 reps

Rest as needed

A: Metcon (4 Rounds for time)

Against a 2:30 clock:

20/15 Calorie Assault Bike

12 Bar Facing Burpees

Max Deadlifts

Rest 90 seconds and repeat for a total of FOUR sets.

Set 1: 155/105 lbs

Set 2: 185/135 lbs

Set 3: 225/155 lbs

Set 4: 255/165 lbs

Metcon

B: Metcon (Time)

Three rounds for time

2 Rope Climbs

40 Double Unders

20 Double Dumbbell Shoulder to Overhead (50/35 lbs)

Thruster Tuesday

Ben Lomond CrossFit – Group Class

“You never fail until you stop trying.“
Albert Einstein

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Warm up Coaches choice

Strength

A: Metcon (Weight)

Build to today’s 2-RM…

One and a Quarter Front Squat

Metcon

B: Metcon (4 Rounds for time)

Every 3 minutes for 12 minutes (4 sets):

20/15 Calorie Row

12 Thrusters (115/75 lbs)

At the 15 minute mark. . .

BB: Metcon (Time)

For time:

30/22 Calorie Assault Bike

20 Burpee Pull-Ups

10/7 Ring Muscle-Ups

Optional Finisher

Every 2 minutes, for 16 minutes (8 sets):

1 Clean Lift-Off + 1 Power Clean & Jerk

For the clean lift-offs, lift the barbell to your mid-patella and pause for 2 seconds, then return the barbell to the ground. Build over the course of the 8 sets to something heavy for today.

6/15/2021

Ben Lomond CrossFit – Holiday/Special

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Warm-up

Run 100M

10 KB sumo deadlifts

10 lateral hops

10 scapular retractions

10 med ball air squats

Skill

Demo and practice the following:

Wallballs

Hand release push-ups

KB sumo DL high pulls

Pull-ups/Banded Pull-ups/Jumping pull-ups

Metcon

Metcon (Time)

4 Rounds:

12 wall balls

10 hand release push-ups

8 KB sumo DL high pulls

6 pull-ups

After Party

Tic Tac Toe!

(Have the plates out and the kids have to run and drop the medicine or slam balls on the board

27-21-15 || For Time

Ben Lomond CrossFit – Group Class

“I can’t give you a sure-fire formula for success, but I can give you a formula for failure: try to please everybody all the time.“
Herbert Bayard Swope

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Warm up Coaches choice

OLY

A: Snatch

Every 2 minutes, for 6 minutes (3 sets):

Snatch Push Press + Overhead Squat x 2 reps

(pause for 2 seconds in the bottom position of each overhead squat)

Immediately followed by…

Every 90 seconds, for 6 minutes (4 sets):

High Hang Squat Snatch x 2 reps

Immediately followed by…

Every 90 seconds, for 6 minutes (4 sets):

Hang Squat Snatch x 1 rep

Build to today’s heavy single.

Metcon

B: Metcon (Time)

For time:

Complete rounds of 27, 21, and 15 reps of:

Cal Row

Overhead Squat (135/95 lbs)

*Perform 30-Foot Handstand Walk at the beginning of each round (90 foot total)

Optional work

C: Push Jerk

Every minute, on the minute, for 10 minutes:

Power Jerk x 1 rep

Build over the course of the 10 sets to today’s heavy single.

Sheena’s 37th Birthday Bash

Ben Lomond CrossFit – Group Class

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Weightlifting

Back Squat (Low Bar Backsquat 3 rep)

15 minutes to build to today’s heavy low bar 3 rep

Metcon (Time)

Sheena’s Birthday WOD:

84 sit ups

200M sprint

37 Hang DB Snatch (50/35)

100M sprint

12 hang clean & jerks (115/85)

200M sprint

6 BMU

100M sprint

84’ OH DB carry

200M sprint

37 Rebound Box Jumps (24/20″)

100M sprint

12 hang clean & jerks (115/85)

200M sprint

6 BMU

*switch halfway on OH carry

18-12-6 x 3

Ben Lomond CrossFit – Group Class

“Do what you feel in your heart to be right – for you’ll be criticized anyway.“
Eleanor Roosevelt

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Warm up Coaches choice

Strength

A: Shoulder Press

Every 2 minutes, for 12 minutes (6 sets):

Strict Overhead Press

*Set 1 – 5 reps @ 70%

*Set 2 – 3 reps @ 75%

*Sets 3-4 – 2 reps @ 80-83%

*Sets 5-6 – 2 reps @ 85-88%

Metcon

B: Metcon (Time)

Three rounds for time of:

18 Chest-to-Bar Pull-Ups

12 Deadlifts (185/125 lb.)

9 Box Jump Overs (24/20″)

Optional Finisher

C: Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible 9 minutes:

21 Toes-to-Bar

25′ Ft Handstand Walk

3 Rope Climbs