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08/22/2019

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Athletics United Home of Typheus CrossFit – Small Group Training

Warm-up

Warm-up (No Measure)

After your initial warm -up

move into mobility were going

all mash today. That means only

:90 sec. on a foam roller!

That does not mean use it as a

pillow… as soon as I see it everyone is done with

mobility and we move on.

Metcon

Metcon (No Measure)

Running Clock

0:00-6:00

EMOM

5 Power Snatch 95/65

Max T2B

-:60 Rest-

7:00-17:00

CAP

8-1

Box Jump Overs

GHD Sit-Up

Hand Release Push-Ups

DB Thrusters 40/25

-3 Min. Rest-

20:00-30:00

EOMOM

1 Bear Complex 135/95

3 Pull-Ups/C2B

10 Burpees

Max Distance Row

08/22/2019

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Athletics United Home of Typheus CrossFit – CrossFit

Recovery

Warm-up (No Measure)

Legs are BLOWIN up so were

gonna spend some quality

time with them.

Skills

Handstands

Its been a long while, and

since your legs maybe useless

at this point its a good skill

to have.

Metcon

Metcon (Time)

3 RFT

200M Run

15 GHD Sit-Ups/Sit-Ups

10 Dbl. KB Swings (35/18)

3 Tire Flips

08/21/2019

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Athletics United Home of Typheus CrossFit – Small Group Training

Warm-up

Warm-up (No Measure)

Strength

Metcon (No Measure)

10 Min. EMOM

5 DL+3 Cleans 60%

4 DL+3 Cleans 65%

3 DL+3 Cleans 70%

2 DL+4 Cleans 70%

1 DL+5 Cleans 75%

* 2x each percentage

Conditioning

Metcon (No Measure)

16 Min. EMOM

Min.1- 16 GHD Hip Ext.

Min.2- 6 Burpee DB DL (Thank you Alex)

Min.3- 15M Sled Sprint

Min.4- Rest

Metcon

Metcon (No Measure)

3 RNFT

250M Row

5M Continuous Inch Worm

5M Step-Overs

5M Gait Swings

5M Continuous Inch Worms

10 KB DL AHAP

Wednesday Sweat

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Athletics United Home of Typheus CrossFit – Bootcamp

Metcon

Metcon (AMRAP – Reps)

2 Rounds:

4 min. rowing for max cals Tabata

:20 hard/:10 rest x (8 Rounds)

1 min. rest

4 min. AMRAP:

10 Back squats 95/65

10 Back Rack Lunges 95/65

1 min. rest

4 min. biking for max cals Tabata

:20 hard/:10 rest x (8 Rounds)

1 min. rest

4 min. AMRAP:

10 Wall Balls (20/14lb)

10 Push Press 95/65lb.

1 min. rest
Use everything in this workout as part of your warm up so you can get ready quickly!

Daily “D”

Metcon (Time)

5 Rounds:

10 Burpee Deadlifts 45/35lb.

15 Toes-To-Bar
Challenge for today! If you finished your workout early or have some extra time try this out! Make sure you get full extension of the hips on each deadlift and use a couple of 45 plates to keep the barbell off the ground. Record your scores.

08/20/2019

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Athletics United Home of Typheus CrossFit – Small Group Training

Warm-up

Warm-up (No Measure)

Conditioning

Metcon (No Measure)

EOMOM for 8 Mins. Complete

25 Dubs

10/7 Cal. AirDyne

10 Alt. KB Snatch 53/35

5 Box Jumps

Metcon

Metcon (No Measure)

“Moye”

6 RFT

8 Thrusters 95/65

12 Deadlifts 95/65

19 Sit-Ups

* Perform 2 Rope Climbs between rds.

Skills

Handstands

I know your shoulders are

tired, but its good for us to work

these under fatigue 👍🏻

Tuesday Sweat

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Athletics United Home of Typheus CrossFit – Bootcamp

Metcon

Metcon (No Measure)

Every 4 min x 4 Rounds:

500m Row

15 Box Jumps 24/20″

15 Push-ups

Rest 3 min.

16 min to get as far as possible…

12-11-10-9-8-7-6-5-4-3-2-1

Burpee Deadlifts 70/50s

*7 pull-ups + 10 air squats after each set

*You choose if you want to start at 12 and go down to 1 or start at 1 and go up to 12 🙂

Tuesday CrossFit

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Athletics United Home of Typheus CrossFit – CrossFit

Metcon

Moye (Time)

6 Rounds

8 Thrusters 95/65

12 Deadlifts

19 Ab mat situps

* 2 Rope Climbs between each round

Rx+ 115/75 GHD Situps

Daily “D”

Barbara (Time)

Five Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*3-minute rest after each round*
Just in case there’s time after Moye!

08/19/2019

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Athletics United Home of Typheus CrossFit – Small Group Training

Warm-up

Warm-up (No Measure)

Core

Metcon (No Measure)

Tabata

V-Ups

GHD Hip Ext. Hold

Wgtd Plank

GHD Sit-Up Hold

Conditioning

Metcon (No Measure)

2 RFT

15/12 Cal. AirDyne

20 Bar Over Burpees

20 SDLHP 75/55

30/25 Cal. Row

Metcon

Metcon (No Measure)

3 RFT

100M Run

12 S2OH 95/65

250M Row

8 Pull-Ups

-2 Min. Rest-

6 Min. EMOM

6 Goblet Squats

10M KB Walking Lunge 53/35

Monday Sweat

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Athletics United Home of Typheus CrossFit – Bootcamp

Metcon

Metcon (No Measure)

21 min EMOM:

Min 1: 15/12 cal bike

Min 2: 60 Double Unders

Min 3: 7 Devil Press 35/25s

Rest 3 min.

3 rounds: (Time CAP: 15 min.)

200m run

30 Russian Swings 70/53

200m run

15 Toes to bar

Daily “D”

Metcon (AMRAP – Rounds)

“Macho Man… Daily D Style”

EMOM for as long as possible…

4 DB Power Cleans 45/30s

4 DB Front Squats

4 DB Push Press

**Stop at 20min. regardless