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04/24/2018

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CrossFit Seek and Destroy – Small Group Training

Warm-up

Warm-up (No Measure)

10 Rib Rolls

10 Toe Curls

10 Leg Lowers

10 Bird Dogs

10 Fire Hydrants

10 Oblique Leg Raises (Ea.)

:30 Plank

10 Leg Raises

5 Clock Rotation

3 Inch Worms

Then…

3:00 Worlds Greatest (1 Min. Ea.)

2:00 Banded Frog

50 Banded Sprinter Stretch

Then…

10 Pass Throughs

10 Scap Protract/Retrtact

10 Pass Throughs

10 Scap Push-Ups

10 Pass Throughs

:30 Dead Hang

10M Bear Crawl

Strength

Core

15 Min. EMOM

Min.1- 7 Hip Bridges 170/125

Min.2- 5 SL RDL (Ea.)

Min.3- 6 BSDL (AHAP)

Gymnastics

Pull-Ups

Strength actually

3xMax Pull-Up Hold

3×12 Kips

3×15 (AHAP) Behind the head Lat. Pull Down

Metcon

Metcon (AMRAP – Reps)

0:00-2:00

2 Rounds

10 KB Swings 35/53

2 Cal. Airdyne

2:00-4:00

2 Rounds

10 KB Swings 35/53

4 Cal. Airdyne

4:00-6:00

2 Rounds

10 KB Swings 35/53

6 Cal. Airdyne

6:00-8:00

10

8

Etc

04/23/2018

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CrossFit Seek and Destroy – Small Group Training

Warm-up

Warm-up (No Measure)

10 Rib Rolls

10 Toe Curls

10 Leg Lowers

10 Bird Dogs

10 Fire Hydrants

10 Oblique Leg Raises (Ea.)

:30 Plank

10 Leg Raises

5 Clock Rotation

3 Inch Worms

Then,

10 BB RDL

10 BB FS

10 BB DL

10 BB PP

10 BB BS

Next…

Burgener Warm-Up

Strength

DL

2×10@65%

:90 Rest between Sets

2×8@70%

2 Min. Between Sets

2×6@75%

2 Min. Between Sets

2×2@85%

3 Min. Rest Between Sets

1@91%

Then…

10×2 Hang Hi-Pulls@80%

4×2 Hang Power Clean+5 FS@ 60%

5×1 Power Clean (Building)

Accessory

Warm-up (No Measure)

10 Min. EMOM

Odd: :30 SDL@60% DL

Even: 8 FS@65%

Then…

Max Reps DL@65%

Metcon

Metcon (AMRAP – Rounds and Reps)

14 Min. AMRAP

10 Push-Ups

100M Run

5 Power Cleans 75%

100M Run

10 Pull-Ups

04/20/2018

By: 0

CrossFit Seek and Destroy – Small Group Training

Warm-up

Warm-up (No Measure)

10 Rib Rolls

10 Toe Curls

10 Leg Lowers

10 Bird Dogs

10 Fire Hydrants

10 Leg Raises

5 Clock Rotation

3 Inch Worms

Then…

10 Pass Throughs

:30 Dead Hang

10 Pass Throughs

10 Scap Pro/Retract

10 Pass Throughs

10 Scap Push-Ups

10 Hanging Depression

Finally…

Burgener Warm-Up

Strength

Snatch

5×4 Snatch DL+2 Snatch Pulls

4×2 Hang Snatch Hi-Pull

7×2 Hang Snatch

* All Loads today are based on performance.

Metcon

Metcon (Time)

For time

120 Alt. DB Snatch

EMOM perform 3 Burpee over DB

04/19/2018

By: 0

CrossFit Seek and Destroy – Small Group Training

Warm-up

Warm-up (No Measure)

10 Rib Rolls

10 Toe Curls

10 Leg Lowers

10 Bird Dogs

10 Fire Hydrants

10 Oblique Leg Raises (Ea.)

:30 Plank

10 Leg Raises

5 Clock Rotation

Then…

Rob will help you mobilize something ✊🏿

Gymnastics

Warm-up (No Measure)

Handatands again 🤘🏻👍🏻

Core

Tummy work

20 Evil Wheels

:60 Plank

15 Evil Whees

20 Obliq. Leg Lifts (Ea.)

10 Evil Wheels

:60 Ring Plank

5 Evil Wheels

50 KB Tea Pots

Strength

Swole Shit

3 Sets of each, you choose order

15 Lat. Pull Down

15 Narrow Grip Seated Row

15 Seated Alt. DB Shoulder Press

2/3/4 Strict Pull-Ups (Band ok) but make it LIGHT

Metcon

Metcon (AMRAP – Rounds and Reps)

13 Min. AMRAP

8 Wallballs

250M Airdyne

12 SDLHP 115/80

40 Dubs

04/19/2018

By: 0

CrossFit Seek and Destroy – CrossFit

Strength

Warm-up (No Measure)

10 Min. Core Shredder

* Partner portion

:30 High Plank Rings

:30 Sit-Ups

Complete time then switch

Metcon

Matt 16 (Time)

For Time:

16 Deadlifts, 275#

16 Hang Power Cleans, 185#

16 Push Presses, 135#

Run 800m

16 Deadlifts, 275#

16 Hang Power Cleans, 185#

16 Push Presses, 135#

Run 800m

16 Deadlifts, 275#

16 Hang Power Cleans, 185#

16 Push Presses, 135#
In honor of U.S. Army Chief Warrant Officer Matt Ruffner, of Tafford, Pennsylvania, died April 9, 2013
To learn more about Matt 16 click here

04/18/2018

By: 0

CrossFit Seek and Destroy – Small Group Training

Warm-up

Warm-up (No Measure)

10 Rib Rolls

10 Toe Curls

10 Leg Lowers

10 Bird Dogs

10 Fire Hydrants

10 Oblique Leg Raises (Ea.)

:30 Plank

10 Leg Raises

5 Clock Rotation

Then…

10 Gait Swings

10 Step-Overs

5M Lunge

5M Inch Worm

10M Bear Crawl

10 Jumping Jacks

Next…

10 BB BS

10 KB SDLHP

7 BB BS + Load

10 KB Swings (Eye)

5 BB BS + Load

10 KB Swings (OH)

3 BB BS + Load

Strength

BS

20 Min. EMOM

Min.1- 3 BS@65%

Min.2- 6/8 Cal. Row

Min.3- 4 BS@65%

Min.4- Rest

Accessory

Warm-up (No Measure)

3×8 BSS (Same wgt as last week)

3×10 Alt. Back Rack BB Step-Ups

* 135/95

3×10 Banded KB Squats

3×12 Box Squats

Metcon

Metcon (No Measure)

“Oh Shit”

9 Min. AMRAP

1 FS 115/80

1 HSPU

2 FS 115/80

2 HSPU

3 FS 115/80

3 HSPU

4 FS 115/80

4 HSPU

Etc.