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Thursday Sweat

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Athletics United Home of Typheus CrossFit – Sweat

Metcon

Metcon (Time)

With a running clock:

…at the 0:00

AMRAP 6:

15 Cal Assault Bike

10 Pull-UPS

…at the 10:00

AMRAP 6:

10 Cal Assault Bike

15 Push-Ups

…at the 20:00

AMRAP 6:

15 Cal Row

10 DB Bench Press

…at the 30:00

AMRAP 6:

10 Cal Row

15 Heavy KB Russian Swings 70/53+

Each section has 25 reps so your score will be easy to add up and convert to rounds and reps. Ladies may do 12 and 7 cals.

Thursday CrossFit

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Athletics United Home of Typheus CrossFit – CrossFit

Weightlifting

Power Clean

Working on speed and efficiency again today, but getting a little heavier in weight.

3 P. Cleans EMOM x 3min.

2 P. Cleans EMOM x 3min.

1 P. Clean EMOM x 4min.

*Build whenever you like. Keep your grip and swipe through your hips on every lift on the way down. NO resting on the ground or at the hip.

NO PAUSING AT THE UPPER THIGH OR HIPS!!!!!! ONE SMOOTH MOVEMENT ALL THE WAY TO THE SHOULDERS.

Metcon

Metcon (AMRAP – Rounds)

EMOM x 16min.

Odd: 20 Wall Balls 20/14

Even: 20 American KB Swings 53/35
RX+ is 15 American Swings 70/53 AND 15 Wall Balls at 30/20lbs.

*This is going to be hard, so if you need to scale it, subtract 2 reps at a time for your skill level.

Accessory

Metcon (No Measure)

Weighted Planks

1min. on 1min. off x 3 Rounds

(Switch on and off with a partner)

Wednesday CrossFit

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Athletics United Home of Typheus CrossFit – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

The following is all in Teams of 2. Only 1 person works at a time.

9min. AMRAP:

20 OH Walking Lunges with 45/25lb. Plate

20 TTB

RX+ is 55/35lb. (So you would have to hold a 45 and and a 10 together for men)

Metcon (Time)

11-18min.

For Time:

“1 Mile Relay” in 200m intervals (8x200m)
* Run HARD and tag your partner!

*If your bar is not setup before part 3 starts, then start getting it ready immediately after you’re done.

Metcon (Time)

21-36min.

For Time: (15min. CAP)

21-15-9

Front Squats 135/95

Burpees Over The Bar

HSPU’s
+ is 155/105

Wednesday Sweat

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Athletics United Home of Typheus CrossFit – Sweat

Metcon

Metcon (No Measure)

EMOM X 6 Rounds: (0-30min.)

Min. 1) 15 Push Press 95/65lbs. +

Min. 2) 10 SDHP’s 95/65lbs. +

Min. 3) 10 DB Raises** (make it hard)

Min. 4) 15/12 Cal Assault Bike

Min. 5) Rest

**Min. 3 variations:

Rounds 1+2: Front Raises

Rounds 3+4: Lateral Raises

Rounds 5+6: Bent Over Lateral Raises

Cash Out!! 5min. to finish…

100 Plate Sit-ups 35/25lb

Advanced: 20/15cal bike

** You may change the the weight on the DB raises for each position. Doesn’t have to be the same each time.

02/19/2020

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Athletics United Home of Typheus CrossFit – Small Group Training

Warm-up

Warm-up (No Measure)

Strength

Thruster

7 Min. EMOM

Min.1- 6 Thrusters 115/85

Min.2- 4 Thrusters 135/95

Min.3-6 2 Thrusters 155/105

Min.6- 4 Thrusters 135/95

Min.7- 6 Thrusters 115/85

Metcon

Metcon (Time)

2 RFT

20 Push Presses 95/65

30 DB Box Step-ups 50/35

40 Burpees

50/35 Cal. Row

Accessory

Metcon (No Measure)

3 RNFT

30 Sec. KB Russian Twist

-15 Sec. Rest-

30 Sec. Wgtd Superman Hold

-15 Sec. Rest-

30 Sec. GHD Hip Ext. Hold

– Rest as Needed

Tuesday CrossFit

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Athletics United Home of Typheus CrossFit – CrossFit

Weightlifting

Power Snatch

Longer Barbell Warm-Up Series today…

10min. EMOM:

3 Power Snatch

Work up to about 60-70% and work on form and efficiency. We just maxed our CF Total yesterday so I do not want to see people maxing today. You may build a little as you go.

*If you’re going much lighter and just working on form, you may do 5 reps instead to get a little better workout in.

Metcon

Metcon (AMRAP – Rounds and Reps)

20min. AMRAP:

7 Cal Assault Bike

7 Pull-Ups

7 Clean and Jerks 135/95

Tuesday Sweat

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Athletics United Home of Typheus CrossFit – Sweat

Metcon

Metcon (No Measure)

Cardio Core Teams Day!!!

30min. AMRAP:

100 Cal Row

100 Wall Balls 20/14

80 American KB Swings 70/53

80 Toes-To-Bar

60 Russian Twists with 45/30lb DB

60 Box Jumps 24/20″

400m Run

40 Cal Assault Bike

Teams of 2. One person works at a time. This looks super fun! Excited for you 🙂

Option 1.) If you finish, you go back to the top and start at the row again. More cardio option.

Option 2.) If you finish, you go straight to the Wall Balls and cut out the 100s. Less cardio option.

02/18/2020

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Athletics United Home of Typheus CrossFit – Small Group Training

Warm-up

Warm-up (No Measure)

Gymnastics

Handstands

Strict HSPU

Every :90 for 7:30 Mins.

1 Max Set of HSPU

Then…

For Time

*10 Min. Cap

100′ HS Walk

Conditioning

Metcon (AMRAP – Rounds and Reps)

13 Min. AMRAP

Buy-In: 2K AirDyne

Then…

5 Deadlifts 245/165

15 Sit-ups

25 Dubs

Monday CrossFit

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Athletics United Home of Typheus CrossFit – CrossFit

Weightlifting

The CrossFit Total (Total Weight)

Back Squat (1 Rep Max)
Shoulder Press (1 Rep Max)
Deadlift (1 Rep Max)
We rarely do stuff like this so I want you to get AMPED and hit some big lifts today! You will need to know these numbers for the next strength block starting next week!

Short warm up and 15min. on each section. I know some of you are going to want a breathe a little still, so here’s a little something if you have time and want to stay after:

Partners of 2:

5k Row or 3.1 Mile Bike For Time (switching every 60-90sec.)

Record your total score here and the individual lifts below. It’ll make finding percentages easier over the next couple of weeks.

Back Squat

Shoulder Press

Deadlift

Monday Sweat

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Athletics United Home of Typheus CrossFit – Sweat

Metcon

Metcon (No Measure)

Every 2min. x 8 Rounds:

(Alternating Between:

1.) 35/25 Cal Row

2.) 90sec. AMRAP of:

5 Pull-Ups

10 Push-Ups

15 Air Squats

Rest 3min.

Every 2min. x 8 Rounds:

(Alternating Between:

1.) 400m Run

2.) 90sec. AMRAP of:

5 DB Thrusters 35/25s

10 Renegade Rows (5ea. arm)

15 Sit-Ups (anchor feet)

For the AMRAPs, be sure to start where you left off on the preceding round.