Ben Lomond CrossFit – Group Class
Warm up Coaches choice
Metcon (Time)
For Time:
10-9-8-7-6-5-4-3-2-1 reps of:
Hang Snatches (95/65 Ibs)
Box Jumps (24/20in)
Push-Ups
Sumo Deadlift High-Pulls (95/65 Ibs)
31 Friday Dec 2021
Posted Uncategorized
inFor Time:
10-9-8-7-6-5-4-3-2-1 reps of:
Hang Snatches (95/65 Ibs)
Box Jumps (24/20in)
Push-Ups
Sumo Deadlift High-Pulls (95/65 Ibs)
30 Thursday Dec 2021
Posted Uncategorized
inStretching
5 sets of 3
4 Rounds for time of:
Diamond Push-Ups – 30/25/15/5
Side Wallball Toss – 30/25/15/5
Bounce to Handstand – 30/25/15/5
Back Extensions – 30/25/15/5
Parallete Shoot Throughs – 10/8/6/4
29 Wednesday Dec 2021
Posted Uncategorized
inThree sets
3 Deadlifts to the knee + 1 Deadlift + 3 Dimmels @ 70%+ of 1-RM Deadlift
Rest as needed
Every 8 minutes, for 24 minutes (3 sets) for times of:
500 Meter Ski-Erg or Row
8 Wall Walks
400 Meter Run or 20/15 Calorie Assault Bike
Three rounds of:
15 GHD Sit-Ups
100-Foot Sandbag Carry (100-150 lb./75-100 lb.)
28 Tuesday Dec 2021
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inThree rounds at 70-80% effort of:
10/7 Calorie Machine of Choice
100 Foot Sandbag Bearhug Carry
25 Banded Face Pulls
20 Banded Good Mornings
youtube.com/watch?v=bDa5qkChM9Y&
10 Medball Squat Cleans
Every 2 minutes, for 20 minutes (10 sets) of:
Hang Squat Clean + High Hang Squat Clean + Jerk
*Sets 1-3 – 60-65%
*Sets 4-6 – 65-70%
*Sets 7-8 – 70-75%
*Sets 9-10 – 75%
Against a 12 minute clock:
Six rounds of:
4 Ring Muscle-Ups
6 Devils Press (50/35 lbs)
In remaining time. . .
Max Meter Row
Record time to complete 6 rounds and total meters.
Max Meter Row
Every minute on the minute for 12 minutes:
Station 1: 45 second Prone Plank
Station 2: 15 V-Ups
Station 3: 30 second Hollow Hold
Station 4: 30 second Hollow Rocks
27 Monday Dec 2021
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inBack Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 70-75%
*Set 3 – 1 rep @ 75-80%
*Set 4 – 1 rep @ 85%
*Set 5 – 1 rep @ 88-90%
Rest 3 minutes
Every 2 minutes, for 10 minutes (5 sets):
2 Snatch Lift-Offs + 1 Snatch @ 83-85% of 1-RM
(Snatch Lift-Off = floor to mid-patella, then pause for 1 second, then return to the floor)
Every 3 minutes, for 6 minutes (2 sets) of:
20/15 Calorie Assault Bike
12 Chest-to-Bar Pull-Ups
6 Touch & Go Snatch @ 50-55%
When the clock reaches 7:00 begin….
Every 3 minutes, for 6 minutes (2 sets) of:
20/15 Calorie Assault Bike
12 Pull-Ups
6 Touch & Go Snatch @ 60-65%
When the clock reaches 14:00 begin….
Every 3 minutes, for 6 minutes (2 sets) of:
20/15 Calorie Assault Bike
9 Toes-to-Bar
3 Touch & Go Snatch @ 70-75%
“Row 30”
For distance:
30 Minutes of Rowing
24 Friday Dec 2021
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inEvery 5 minutes, for 15 minutes (3 sets of):
Row 250/200 meters
5 Toes-to-Rings
10 Wall Ball Shots
5 Toes-to-Rings
10 Empty Bar Thrusters
*Perform this at 70-80-90% effort.
Five sets of:
Bench Press x 5 reps @ 3111
Rest as needed
Complete reps 21,15 and 9 of:
Calorie Row
Dumbbell Power Cleans (50/35 lbs)
Toes to Bar
Handstand Push Ups
When the clock reaches 12 minutes, perform the following…
Complete reps 15,12 and 9 of:
Calorie Row
Dumbbell Front Squats (50/35 lbs)
Dumbbell Facing Burpees
1 Deadlift (225/135)
2 HSPU
3 Wallballs
4 Power Cleans (135/95)
5 Pull-ups
6 Burpees
7 KB Swings (50/35)
8 Push-ups
9 T2B
10 Lunges
11 Double Unders
12 Back Squats (135/95)
The workout is done just like the song “12 days of Christmas”
23 Thursday Dec 2021
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in1 – 10 sec. Hold Handstand
2 – Ring Rows
3 – Push-Ups
4 – Burpees
5 – Gymnast Crunches
6 – Squat Jumps
7 – T2B
8 – Shoulder Touches
9 – V-Ups
10 – Straddle Leg Lifts
11 – CTB
12 – Dips
22 Wednesday Dec 2021
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inTwo rounds at increasing effort of:
10/7 Calorie Machine of Choice
100 Foot Sandbag Bearhug Carry
100 Foot Farmer Carry
10 Bar Facing Burpees (use the barbell for your deadlift)
6 Toes to Bar OR Rings
2 Wall Walks
Three sets:
6 Deadlifts to the knee + 6 Dimmels @ 60% of 1-RM Deadlift
rest as needed
Three sets for times of:
30/25 Calorie Ski-Erg or Row
12 Bar Muscle-Ups
12 Deadlifts (155/105 lbs)
9 Hang Cleans
6 Shoulder To Overhead
30/25 Calorie Assault Bike
Rest 3 minutes
21 Tuesday Dec 2021
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inThree rounds at 70-80% effort of:
10/7 Calorie Machine of Choice
100 Foot Suitcase Carry (each arm)
100 Foot Double Kettlebell Front Racked Carry
10 Divebomber Push-Ups
10 Russian Baby Makers
Every 2 minutes, for 16 minutes (8 sets) of:
Power Clean + Hang Squat Clean + Jerk
*Sets 1-2 – 55-60%
*Sets 3-4 – 60-65%
*Sets 5-6 – 65-70%
*Sets 7-8 – 70-75%
Complete as many rounds and reps as possible in 12 minutes of:
100 Double Unders
50 Wall Ball Shots (20/14 lbs to 10/9′ target)
25 Burpee Box Jump Overs (24/20″)
Eight sets of:
20 Seconds Hollow Hold
10 Seconds Rest
20 Monday Dec 2021
Posted Uncategorized
inBack Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 70-75%
*Set 3 – 2 rep @ 75-80%
*Set 4 – 1 rep @ 80-85%
*Set 5 – 1 rep @ 85-90%
Rest 3 minutes
Every minute on the minute for 20 minutes (5 sets) of:
Minute 1: 18/12 Calorie Assault Bike
Minute 2: Touch & Go Snatch x 3 reps @ 65% of 1-RM
Minute 3: 8 Strict Handstand Push-Ups
Minute 4: Touch & Go Snatch x 3 reps @ 65%
Every 90 seconds, for 6 minutes (4 sets):
Muscle Snatch x 2 reps
Followed by…
Every 2 minutes, for 10 minutes (5 sets):
2 Snatch Lift-Offs + 1 Snatch @ 80-85% of 1-RM
(Snatch Lift-Off = floor to mid-patella, then pause for 1 second, then return to the floor)