Blog Search

Thursday Sweat

By: 0

Athletics United Home of Typheus CrossFit – Sweat

Metcon

Metcon (No Measure)

AMRAP 30:

Teams of 2

20 Calorie Row

20 American KB Swings 70/53/35

20 Sit-Ups (Feet Anchored on KB)

20 Barbell Front Squats 95/65lb

20 Toes-To-Bar

20 Box Jumps 24/20″

*Each round add 10 reps to each

movement 🙂

Let’s get a good warm-up in today with lots of stretching and lacrosse ball work. Get nice and loose! Then team up, talk strategy, get afew reps of everything in, and let’s see how far you can get 🙂

You may also row or bike, but you can only pick 1.

Thursday CrossFit

By: 0

Athletics United Home of Typheus CrossFit – CrossFit

Metcon

Metcon (AMRAP – Rounds)

EMOM x 15min:

5 Lateral Barbell Burpees

3 Front Squats (clean from the ground)

3 Push Jerks

RX is 155/105

RX+ is 185/125
I want to stress the hard factor on this. If you choose one of these weights and begin to fail, then scale it to 2s, don’t take the weight off. If you must go lighter, that’s fine, just make it something challenging.

Metcon (AMRAP – Reps)

EMOM x 10min.

Odd: 1min. Hollow Rock Hold or Flutter Kick

Even: Max Russian KB Swings 70/53
*Fun Ab piece after that brutal first part

*Score is just swings

*Goal: 20+ reps each round

12/04/2019

By: 0

Athletics United Home of Typheus CrossFit – Small Group Training

Warm-up

Warm-up (No Measure)

Gymnastics

Metcon (No Measure)

0:00 – 6:00

:20 Sec. Wall-Facing HS Hold

2 Strict Ring Pull-Up

6:00 – 12:00

1 Strict Pull-up

15′ Handstand Walk

2 Strict Pull-ups

15′ Handstand Walk

3 Strict Pull-ups

15′ Handstand Walk

* Pike Hand Transfers

12:00 – 18:00

25 Dubs

:15 Sec. L-Sit on Rings

5 Ring Rows

Weightlifting

Clean

Every :90 for 9 Min.

1 Tempo Clean Pull

1 Clean Pull

1 Power Clean

* Tempo: 10•1•3

Metcon

Metcon (AMRAP – Rounds and Reps)

5 Min. AMRAP

Buy-In: 700M Row

7 Squat Cleans 95/65

25 Dubs

-5 Min. Rest-

5 Min. AMRAP

Buy-In: 500M Row

5 Squat Cleans 115/85

25 Dubs

-5 Min. Rest-

5 Min. AMRAP

Buy-In: 300M Row

3 Squat Cleans 135/95

25 Dubs

Wednesday CrossFit

By: 0

Athletics United Home of Typheus CrossFit – CrossFit

Weightlifting

Metcon (Weight)

Every 5min. x 5 Rounds:

500m Row

5 Hang Power Cleans

5 Deadlifts
Warm up to the weight you want to use for the workout. I would like you stay there the entire time. You may add or take away a little, but you should really be shooting for the perfect weight and sticking with it. NO SINGLES on the deads. 5 touch and go. The cleans can be singles though. Chooses the right weight and this is nasty.

Suggested weights:

RX 155/105 and 255/185

RX+ 185/135 and 315/205

You need 2 bars so try and share

Metcon

Metcon (No Measure)

Pick 1:

1.) 400m Farmer Carry (35s/53s/70s)

2.) 3 Sets of max unbroken barbell sit-ups 45/35lb. Rest 1min. After Each Set

3.) 100 Russian Twists with 35/20lb. DB

Tuesday Sweat

By: 0

Athletics United Home of Typheus CrossFit – Sweat

Metcon

Metcon (No Measure)

2 parts today!

Fight Gone Bad… Style, for Part 1

4 Rounds:

1 minute of Wall-balls (20/14)

1 minute of SDHP (75/55)

1 minute to Assault Bike 15/12 Cals

1 minute of Front Rack Lunges (75/55)

1 minute of American KB Swings 53/35

1 minute REST

*10sec. transition between stations

*Keep score today and go HAM!

Accessory Work

Metcon (No Measure)

2 Rounds:

200m Farmer Carry 53/35s

15 Barbell Sit-Ups 45/35lb bar

Choose something challenging on the Farmer carry. I bet most of you can do 70/53s, considering the distance.

Time is not important on this one. Quality is 🙂

Tuesday CrossFit

By: 0

Athletics United Home of Typheus CrossFit – CrossFit

Weightlifting

Metcon (Weight)

5 Rounds: (0-20min.)

10 Push Press (Climbing)

10 Toes-To-Bar

15 Cal Assault Bike Sprint

Rest 90sec.

(Rest 5min. before part 2 below)

1.) I don’t want anyone starting part 1 without a decent weight on the bar. That 10th rep should be spicy. Take a few minutes to warm up.

2.) Be sure to dip and push on the press. On the way up, flex your glutes + your quads. DO NOT dip under the bar. That’s a jerk.

Metcon

Metcon (Time)

For Time: (25-36min.)

150 American KB Swings (53/35lb)

*5 HSPU’s at the top of every minute

*Start with HSPU’s

Time CAP: 11min.

12/03/2019

By: 0

Athletics United Home of Typheus CrossFit – Small Group Training

Warm-up

Warm-up (No Measure)

Core

Metcon (No Measure)

3 Sets of;

5 Inchworms

200ft. SA OH DB Carry

*Change Arms Every 50ft.

Strength

Push Press

10RM Push Press

* Need to save this!

Conditioning

Metcon (Time)

21-15-9

Push Jerks 135/95/65

Bar Over Burpees

Accessory

Metcon (No Measure)

3 Sets of;

5 Dbl. KB Hang Cleans 53/35/26

100M Dbl. KB FR Carry

20 Straight Arm Lat. Pull Down

30 Band Pull-Aparts

– Rest 2 Min. Between Sets-

Monday Sweat

By: 0

Athletics United Home of Typheus CrossFit – Sweat

Metcon

Metcon (No Measure)

10min. AMRAP:

400m Run

20 DB Hang Clean and Jerks 45/30

15 Pull-Ups

10min. AMRAP:

Row 400m

20 DB Power Cleans 45/30

15 TTB

10min. AMRAP:

Bike 15/12 Cals

20 DB Thrusters 45/30

15 Burpees

*Rest 3min. Between Sections

*Goal is 3 Rounds on each section. In fact, if you get 3 you can stop and get bonus rest.

*RX+ 50/35

12/02/2019

By: 0

Athletics United Home of Typheus CrossFit – Small Group Training

Warm-up

Warm-up (No Measure)

Core

Metcon (No Measure)

3 Sets Of;

8 Suitcase DL

12 Dbl KB FR Step-ups

* 6 ea. Leg

Strength

Back Squat

All of these are BS

6@65%

4@68%

2@72%

-3 Min. Rest-

6@68%

4@72%

2@75%

-3 Min. Rest-

6@72%

4@75%

2@78%

Metcon

Metcon (Time)

2 RFT

50 Wallballs

40/30 Cal. AirDyne

30 V-Ups

20 Alt. DB Snatches 50/35

Accessory

Metcon (No Measure)

3 Sets Of;

:20 Sec. L-Sit

:30 Sec. Hip Ext. Hold

:40 Sec. Tempo Back Squat

* 10•10•10•10

Monday CrossFit

By: 0

Athletics United Home of Typheus CrossFit – CrossFit

Weightlifting

Back Squat (20 Rep Week 3)

You guys should know the deal. (read my description 2 weeks ago if need more info)

Work up to a heavy double or single, then try and add 5-10lbs onto whatever you did last week. If you failed, try the same weight or lighter. You only get 1 shot at this. The muscle soreness should be getting better from since week 1. Dig Deep!!

Metcon

Metcon (Time)

5 Rounds For Time:

50 Double Unders

40 Wall Balls (20/14)**

Round 1: 40 Wall Balls

Round 2: 40 Pull-Ups

Round 3: 40 Push-Ups

Round 4: 40 Pull-Ups

Round 5: 40 Wall Balls

It’s always hard to program after the 20 rep but this seemed perfect to me.

RX+ 10/7 Muscle Ups