“Little bites”

Ben Lomond CrossFit – Group Class

“We accept the love we think we deserve.”
― Stephen Chbosky,

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Warm up Coaches choice

OLY

A: Metcon (Weight)

This is a similiar sequence tto last week. Your goal should be to increase the loads this week now that you are more familiar with the movements.

Two sets of:

45/33 lbs Bar Snatch Push Press + Overhead Squat x 5 reps

Followed by …

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

Overhead Squat with Pause x 4 reps

(descend to the bottom of OHS and hold for 2 seconds, then come up and repeat for four reps)

Build over the course of the three sets.

Followed by…

Six sets of:

3-Stop Halting Snatch Deadlift + Snatch from 2″ Below the Knee + Snatch @ 68-73%

(the halting snatch deadlift requires a pause for 2 seconds each at 2″ off the floor, mid-patella and mid-thigh, then stand it up and descend back to 2″ below the knee and pause for 2 seconds before snatching from there, drop the barbell, set-up properly and perform a full snatch with a 2-second pause in the receiving position)

Metcon

B: Metcon (Time)

For time:

500 Meter Row

40 RussianKettlebell Swings (53/35)

100 – Foot Handstand Walk

40 Toes-to-Bar

500 Meter or Row

Time Cap: 15:00

Scaling Options:

1 Wall Climb for every 25′ Handstand Walk

Knees-to-Elbows instead of Toes-to-Bar

Optional work

Four sets of:

Max Rep Dumbbell Push Press (use a weight that will allow you to get 10-12 first two sets)

Immediately followed by. . .

150-Foot Sandbag Carry (HEAVY)

Rest 90 seconds

Don’t be scared to make these hurt a little. Force yourself to go straight from the Push Press to sandbag. Let’s see how hard you can push in a fatigued state and don’t worry we expect a slight drop off 🙂

Saturday

Ben Lomond CrossFit – Group Class

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Warm-up

Coaches choice

Skills & Drills

100m Row (Time)

100m Row
How fast can ya go?!

3 attempts. Record fastest time. Rest 45 seconds between attemps

500m Row (Time)

Max Effort 500m Row
2 attempts. Record fastest time. Rest 2 min between attemps

Metcon

Metcon (Time)

For Time (with a Partner)

40 Pull-Ups

50 Wall Ball Shots (20/14)

50 Sit-Ups

100 Kettlebell Swings (50/35)

Perform every 2 minutes:

10 Burpees

This is a fast-paced partner workout. Break up the reps in any way. Athletes can work at the same time. Since both partners can work at the same time, athletes should fly through reps very quickly. Reps should be performed with a sense of urgency so that athletes can perform as few Burpees as possible. The faster the partners get through the WOD, the fewer times they’ll need to pay the Burpee bank.

Score is the time on the clock when the last rep of Kettlebell Swings is completed.

Thrusters + Pull-Ups + Double-Unders

Ben Lomond CrossFit – Group Class

“We accept the love we think we deserve.”
― Stephen Chbosky

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Warm up Coaches choice

Strength

A: Unsupported Seated Shoulder Press (5x5x5x5x5)

With a Barbell
Five sets of:

Unsupported Seated Shoulder Press x 5 reps

(sit on a bench without back support, and overhead press as much as you can for 5 reps)

OLY

B: Metcon (Weight)

Barbell Warm-Up/Prep:

5 Clean Grip Deadlifts

5 Muscle Cleans

5 Front Squats

5 Hang Power Cleans

5 Hang Squat Cleans

5 Push Presses

5 Split Jerks

(unweighted barbell)

and then …

Three sets of:

Tall Cleans + Split Jerk x 3 reps

Rest as needed

(keep this very light and work on mechanics)

Every 2 minutes, for 12 minutes, complete:

Power Clean + Mid-Thigh Clean + Jerk

Build to a heavy in the complex

Metcon

C: Metcon (Time)

For time:

15 Dumbbell Thrusters (35/20lb.)

15 Chin-Over-the-Bar Pull-Ups

50 Double Unders

12 Dumbbell Thrusters (35/20lb.)

12 Chin-Over-the-Bar Pull-Ups

50 Double Unders

9 Dumbbell Thrusters (35/20lb.)

9 Chin-Over-the-Bar Pull-Ups

Time Cap: 8:00

Gymnastics and OLY

Ben Lomond CrossFit – Group Class

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Warm-up

3 rounds

-15 second headstand hold or freestanding HS hold

-10 sideway plank touches each side

-10 single leg hollow rocks each leg

-25 swimmers

Metcon

Metcon (Time)

For time:

150 double unders

100-ft. HS walk

50/35 cal row

100-ft. HS walk

150 double unders

OLY

Strength

Muscle Snatch + Snatch Balance (2 MS + 2 S balance )

3-4 sets

50-65% of 1RM

Power clean + Push Press

10-12 min. to built to the heaviest complex of :

2PC+2PP

A. CONDITIONING

3 sets of the follwing:

-10 weighted back extensions + 10 second sorensen hold

*Athlete choice on weight*

Row + DT + Run

Ben Lomond CrossFit – Group Class

“Without music, life would be a mistake.”
― Friedrich Nietzsche,

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Warm up Coaches choice

Strength

A: Sumo Deadlift

Every 2 minutes, for 12 minutes, complete:

Sumo Deadlift x 8 reps @ 40-50% of 1-RM Deadlift

Metcon

B: Metcon (Time)

For time:

Row 1,000 Meters

immediately into …

Three Rounds of DT:

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks

155/105

immediately into …

800 Meter Run

Optional work

Six sets for max calories:

30 second Assault Bike @ 90-95%

Rest 15 seconds

15 second Assault Bike @ 95+%

Rest 2 minutes

“Up”

Ben Lomond CrossFit – Group Class

“Darkness cannot drive out darkness: only light can do that. Hate cannot drive out hate: only love can do that.”
― Martin Luther King Jr.

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Warm up Coaches choice

Strength

A: Dead Stop Front Squat

From the rack set up the J-hooks so you will be at the bottom of the front Squat then stand it up.
Every 90 seconds, for 18 minutes (12 sets):

Dead Stop Front Squat x 3 reps @ 70% of last week’s 1-RM

OLY

B: Clean and Jerk

Two sets of:

45/33 lbs Tall Clean + Front Squat + Jerk x 5 reps

Followed by…

Every 1 minute, for 3 minutes (3 sets):

High Hang Clean + Front Squat + Jerk @ 65%

Followed by…

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

3-Stop Halting Clean Deadlift + Clean + Jerk @ 65-70%

(When completing the 3-stop halting clean, pause for 2 seconds each at 2″ off the floor, mid-patella, and mid-thigh, then stand it up and descend back to the floor, set-up properly and perform a full clean)

Metcon

C: Metcon (Time)

Three sets, for times, of:

Assault Bike x 25/20 calories

2 Rope Climbs

24/20″ Burpee Box Jump-Overs x 12 reps

Rest 2 minutes

“The Chief”

Ben Lomond CrossFit – Group Class

“Live as if you were to die tomorrow. Learn as if you were to live forever.”
― Mahatma Gandhi

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Warm up Coaches choice

OLY

A: Snatch

Two sets of:

45/33 lbs Snatch Push Press + Overhead Squat x 5 reps

Followed by …

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

(Snatch Push Press + Overhead Squat with Pause) x 4 reps

(perform the push press, descend to the bottom of OHS and hold for 2 seconds, then come up and repeat for four reps)

Build over the course of the three sets.

Followed by…

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

3-Stop Halting Snatch Deadlift + Snatch from 2″ Below the Knee + Snatch @ 65-70%

(pause for 2 seconds each at 2″ off the floor, mid-patella, and mid-thigh, then stand it up and descend back to 2″ below the knee and pause for 2 seconds before snatching from there, drop the barbell, set-up properly and perform a full snatch with a 2-second pause in the receiving position)

B: The Chief (AMRAP – Rounds)

Max rounds in 3 minutes of:

3 Power Cleans, 135#/95#

6 Push-ups

9 Squats

Rest 1-minute.

Repeat for a total of 5 cycles

Saturday

Ben Lomond CrossFit – Group Class

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Warm-up

Coaches Choice

Metcon

Metcon (Time)

Partner WOD. Split reps however you want.

For Time:

70 goblet squats (50/35)

70 knees to elbow

70 DB thrusters (50/35)

70 calorie row

70 medicine ball cleans

70 burpees

70 sit-ups

70 wallball shots

70 DB jerks (50/35)

70 chest to bar pullups

70 KB swings (50/35)

70 T2B

70 push-ups

70 hang power cleans (50/35)

Classic CrossFit Conditioning

Ben Lomond CrossFit – Group Class

“No one can make you feel inferior without your consent.”
― Eleanor Roosevelt

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Warm up Coaches choice

Strength

A: Metcon (Weight)

Take 15 minutes to build to today’s heavy…

Front Squat + Push Press + Jerk

Metcon

B: Metcon (Time)

For time:

60 Calorie Row

40 Toes-to-Bar

20 Hang Power Clean (135/95 lbs)
You are descending in reps so this workout should get easier as you go along. 😉 Kidding, kidding. Let’s talk plan of attack on this workout, which is one of my personal favorites. Start by knowing how to hold your normal pace when rowing for calories versus rowing for meters. Nothing should change with your pace but I often see people row slower when the monitor is on calories instead of meters. Nothing should change with your mechanics or pace.

Break your toes-to-bar earlier then you’d think. This will benefit you when you get to the Hang Power Cleans. Keep your breaks short but reducing your hang time on the toes-to-bar will greatly help your barbell cycling.

A hook grip is recommended for the hang power cleans, especially with your grip already being taxed. Make sure you stand up after every power clean to ensure a good rep.

Aerobic Capacity

C: Metcon (AMRAP – Reps)

For max calories:

20 Minutes of Assault Bike

*Do not sprint/rest to accumulate the calories. We are looking for a continuous effort with most likely a slight decline across the twenty minutes. Be aggressive when choosing a goal pace to be able to hold.