Ben Lomond CrossFit – Group Class
Strength
Every :90 for 6 minutes (4 sets):
:30 ring plank into 10 ring push ups
Metcon (AMRAP – Rounds and Reps)
AMRAP 12:
5 Candlestick pull-ups
200M Run
8 Alt. Pistols
5 dips
30 Thursday Jun 2022
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inEvery :90 for 6 minutes (4 sets):
:30 ring plank into 10 ring push ups
AMRAP 12:
5 Candlestick pull-ups
200M Run
8 Alt. Pistols
5 dips
29 Wednesday Jun 2022
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inBack Squat
Sets 1-2 = 3 reps @ 70% of 1-RM
Sets 3-4 = 2 reps @ 80%
Set 5 = 1 rep @ 75%
Set 6 = 1 rep @ 85%
Sets 7-8 = 2 reps@ 80%
Sets 9-10 = 3 reps @ 85%
Rest 2-3 minutes between sets
Complete for time:
9 Shoulder to Overhead (135/95 lbs)
9 Toes to Bar
3 Rope Climbs
15 Shoulder to Overhead
15 Toes to Bar
5 Rope Climbs
21 Shoulder to Overhead
21 Toes to Bar
7 Rope Climbs
Three sets of:
Single Leg Glute Bridge x 15 reps @ 2011
Rest as needed
Two sets of:
Glute Ham Raise x 5-7 reps @ 3011
Rest as needed
28 Tuesday Jun 2022
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inEvery minute, on the minute for 4 minutes:
3 Hang Power Cleans + 3 Hang Cleans @ 40% of 1-RM Clean
Rest 60 seconds
Every minute, on the minute, for 4 minutes:
Hang Power Clean + Hang Cleans @ 60-70%
Followed by…
Every 2 minutes for 8 minutes (4 sets):
Hang Clean + *Low Hang Clean @ 70-80%
*Low hang clean you will go just below your knees. You can hold onto the barbell but if you need to break then that is fine; we are focused on mechanics and not barbell cycling.
Five sets of:
15 Calorie Ski or Row
5 Squat Cleans (155/115 lbs)
Rest 60 seconds between each round
Followed by…
Three sets of:
12 Power Cleans (135/95 lbs)
9 Bar Facing Burpees
150′ Shuttle Run (30′ Increments)
Rest 60 seconds between each round
Three sets of:
Banded Monster Walk (Lateral) x 50-feet each direction
Rest 30 seconds
Wall Sit x 60 seconds
Rest 30 seconds
Prone Plank Hold x 60-90 seconds (add weight if you’d like)
Rest as needed
27 Monday Jun 2022
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inEvery :90 seconds, for 3 sets:
High Hang Snatch x 3 reps (50-60%)
Followed by…
Every :90 seconds for 3 sets:
Hang Snatch x 2 reps (60-70%)
Followed by…
Every 90 seconds for 9 minutes (6 sets of):
Snatch x 1 rep
Set 1: 70%
Set 2: 75%
Set 3: 80%
Set 4: 80-85%
Set 5: 85%
Set 6: 85-90%
Against a 2:30 clock, complete the following…
40′ Handstand Walk
8 Bar Muscle Ups
40′ Handstand Walk
Max Overhead Squats (155/115 lbs) in the remaining time.
Rest 90 seconds between sets and repeat for a total of FOUR sets
25 Saturday Jun 2022
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inThree sets of:
Alternating Standing Dumbbell Press x 10 reps each arm
Wide Grip Strict Pronated Grip Pull Ups x 8 reps (use band if needed)
Single Arm Ring Row x 10 reps each arm
Rest 1:30
*Score weight of DB for press
Grab a partner – I go You go style: 12 rounds for time:
25/20 Calorie Assault Bike
15 Toes to Bar
24 Friday Jun 2022
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inAccumulate, not for time:
25 Tall Jerks (Empty Barbell)
followed by…
Every 90 seconds, for 15 minutes (10 sets) of:
Split or Push Jerk
Sets 1-5: 3 reps @ 70-75%
Sets 6-8: 2 reps @ 75-80%
Sets 9-10: 1 rep @ 80-85%
Every 8 minutes for 40 minutes (5 sets):
20/15 Calorie Row
15 Dumbbell Deadlifts
20/15 Calorie Ski Erg
200 Meter Run
50/35 lbs
22 Wednesday Jun 2022
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inFront Squat
Set 1 – 5 reps @ 70%
Set 2 – 3 reps @ 75%
Set 3 – 3 reps @ 80%
Set 4 – 2 rep @ 80%
Set 5 – 1 rep @ 85%
Set 6 – 1 rep @ 90%
Set 7 – 1 rep @ 96%
Set 8 – 1 rep @ 101%+
Rest 2-3 minutes between sets
Complete as many rounds and reps as possible in 15 minutes, of:
5 Ring Muscle Ups
10 Strict Handstand Push-Ups
15 Dumbbell Thrusters (50/35 lbs)
20 Box Jump Overs (24/20″)
21 Tuesday Jun 2022
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inEvery minute, on the minute for 4 minutes:
2 Hang Power Cleans + 2 Hang Squat Cleans @ 50% of 1-RM Clean
(Focus on attaining a big finish position)
Rest 60 seconds and then …
Every minute, on the minute, for 4 minutes:
2 Hang Squat Cleans @ 60%
Followed by…
Every minute on the minute for Five sets of:
Low Hang Clean + Clean with a 2-second pause @ 65-75%
Complete as many reps possible in 4 minutes of:
40 Double Unders
100-Foot Sandbag or Heavy Object Carry (100-150/75-100 lbs)
10 Chest-to-Bar Pull Ups
Rest 2 minutes and repeat for a total of THREE sets.
Three sets of:
Dumbbell Skull Crushers x 12 reps
Dumbbell Bicep Curl x 12 reps
Lateral Dumbbell/Plate Raises x 60 seconds
Rest as needed
Ten sets for meters of:
90 Seconds of Rowing
Rest 90 seconds
Set the monitor for intervals, and note meteres achieved in each of the ten intervals. Your goal should be to keep your splits consistent throughout the entire session.
20 Monday Jun 2022
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inEvery :90 for Three sets of:
Snatch Balance + Overhead Squat + Power Snatch @ 55-65%
Followed by…
Every :90 for Five sets of:
Power Snatch + Overhead Squats @ 75-80%
Every 4 minutes, for 12 minutes (3 sets) of:
50 Double Unders
10 Burpee Box Jump Overs
18/12 Calorie Ski or Assault Bike
Followed by…
Every 4 minutes, for 12 minutes (3 sets) of:
18/12 Calorie Ski or Assault Bike
10 Burpee Box Jump Overs
50 Double Unders
18 Saturday Jun 2022
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inCoaches choice
Two sets of:
200 Meter Run (nasal breathing only)
Band Pull Aparts x 10 reps (palms up)
Floor Slides x 5 reps
Kipping Knees to chest x 4-8 reps
Three sets of:
Reverse Snow Angels x 20 reps
10 Single Arm Dumbbell Bench Press (each arm)
Rest 60 seconds
Take 20 minutes to get your max distance handstand walks! If handstand walks aren’t happening this time – Try a few of the following drills:
Handstand Marching
Handstand Marching on Box
Wall Facing Handstand Marching
Wall Facing Handstand Walk
Single Leg Thigh Taps
Single Leg Thigh Taps on Box
Wall Facing Split Handstand Hold
For time with a partner:
1200 Meter Run (together)
40 GHD Sit Ups OR 20 synchro Toes to Bar
120 Foot Handstand Walk (20′ increments)
800 Meter Run (together)
60 GHD Sit Ups OR 25 synchro Toes to Bar
80 Foot Handstand Walk (20′ increments)
400 Meter Run (together)
80 GHD Sit Ups OR 30 synchro Toes to Bar
40 Foot Handstand Walk (20′ increments)