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Saturday Sweat

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Athletics United Home of Typheus CrossFit – Sweat

Metcon

Metcon (No Measure)

EMOM x 35min: (5 Rounds)

Min 1: 15/12 Cal Row

Min 2: 15 Front Squats 75/55lb. Bar

Min 3: 12 Burpees

Min 4: 15/12 Cal Bike

Min 5: 15 SDHP’s 75/55lb. Bar

Min 6: 60 Double Unders

Min 7: Rest
Good Ole Fashion Sweat “OG’ workout. Elegantly more brutal than it appears 😉

20.1

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Athletics United Home of Typheus CrossFit – CrossFit

Metcon

Crossfit Games Open 20.1 (Ages 16-54) (Time)

10 rounds for time of:

8 ground-to-overheads, 95 lb/65lb

10 bar-facing burpees

Time cap: 15 minutes

Crossfit Games Open 20.1 Scaled (Ages 16-54) (Time)

10 rounds for time of:

8 ground-to-overheads, 65 lb /45lb

10 bar-facing burpees*

*May step over bar on burpees

Time cap: 15 minutes

Crossfit Games Open 20.1 Teens (Ages 14-15) (Time)

10 rounds for time of:

8 ground-to-overheads, 65 lb/ 45lb

10 bar-facing burpees

Time cap: 15 minutes

Crossfit Games Open 20.1 Teens Scaled (Ages 14-15) (Time)

10 rounds for time of:

8 ground-to-overheads, 45 lb/ 35lb

10 bar-facing burpees*

*May step over bar on burpees

Time cap: 15 minutes

Crossfit Games Open 20.1 Masters (55+) (Time)

10 rounds for time of:

8 ground-to-overheads, 65 lb/ 45lb

10 bar-facing burpees

Time cap: 15 minutes

Crossfit Games Open 20.1 Masters Scaled (55+) (Time)

10 rounds for time of:

8 ground-to-overheads, 45lb /35 lb

10 bar-facing burpees*

*May step over bar on burpees

Time cap: 15 minutes

Warm-up

Warm-up (No Measure)

I usually like the idea of going a little heavier first to make that bar to feel as LIGHT as possible.

Complete this as a warm up:

5min. of LAX ball mobility

1min. of cardio of choice

1min. of barbell snatch series (mix in muscle snatch, power snatch, and OHS.)

1min. of cardio of choice

1min. of snatches at 95/65 (7-8 Reps)

1min. of cardio of choice

1min. of snatches at 15-20% heavier (5-6 Reps)

1min. of cardio of choice

1min. of snatches at 15-20% heavier (3-4 Reps)

*Getting that cardio and barbell cycling in is really going to prime you up nicely. A little bit of sweat before you start a short workout like this is KEY. Shorter the workout, longer the warm up 🙂

Thursday Sweat

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Athletics United Home of Typheus CrossFit – Sweat

Metcon

Metcon (No Measure)

(0-20min.)

4 Rounds: “Half Manion”

25/18 Cal Assault Bike

29 Back Squats 95/65

(20-29min.)

3 Rounds:

1min. of Barbell Curls 45/35lb bar

1min. of DB Skull Crushers

1min. Rest

(30-36min.)

6min. AMRAP:

5 Barbell Sit-Ups

5 Reverse Sit-Ups (still holding the bar)

Reverse Sit-Up: Holding the baer in the finished bench position (lying on your back) — Bring your knees to chest and shoot your feet straight up. Tail bone needs to leave the ground. Back down and out. Feet should never touch the ground.

Thursday Open Primer

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Athletics United Home of Typheus CrossFit – CrossFit

Mobility

Metcon (No Measure)

Upper Body

1. Puppy Pose: 1 Minute

2. Shoulder to Floor: 1 Minute Each Side

3. Wrist Stretches: 1 Minute

Lower Body

1. Couch Stretch: 2 Minutes Each Side

2. Pigeon Pose: 2 Minutes Each Side

3. Butterfly: 90 Seconds

4. Pike: 1 Minute

5. Straddle: 1 Minute

6. Kneeling Split: 1 Minute

Metcon

Metcon (No Measure)

3 Rounds (Not For Score):

2 Minute Light Bike, Row or Run 3 Strict Pull-ups

6 Push-ups

9 Kettlebell Swings (53/35)

12 Air Squats

15 AbMat Sit-ups

Directly Into…

3 Rounds (Not For Score):

2 Minute Light Bike, Row or Run 3 Hang Power Cleans

3 Front Squats

3 Push Jerks

Barbell: 40-50% of 1RM Clean and Jerk
This is for anyone doing the open tomorrow.

Metcon

Metcon (Weight)

20min. EMOM:

Odd: 3 Jerks (climbing)

Even: 10 Pull-Ups

You are going to be cleaning the weight off the ground for this. This is a great time to practice your butterfly or kipping pull-ups to get ready for the open. 10 pull-ups in a minute should be easy. However, after that jerk starts to build, it will get spicy.

Some RX+ Options:

1.) 15 Pull-Ups

2.) 10 Chest To Bar

3.) 3-5 Muscle Ups

4.) 2 Rope Climbs

Metcon

Metcon (Calories)

Teams of 2:

15min. AMRAP:

5min. of MAX Cals on the Assault Bike

immediately into;

5min. of MAX Cals on the Rower

immediately into;

5min. of MAX Double Unders

You may start at ANY station for your strategy with your partner. Only 1 person works at a time. I really wanted to make today cardio intensive so that we don’t mess with whatever CrossFit throws at us tomorrow.

10/10/2019

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Athletics United Home of Typheus CrossFit – Small Group Training

Warm-up

Warm-up (No Measure)

Conditioning

Metcon (No Measure)

4 RNFT

15 Jumping Jacks

10 Air Squats

5 HR Push-Ups

-2 Min. Rest-

10 Min. AMRAP

30 Singles

150M Row

5 BB Bear Complex

Mobility

Metcon (No Measure)

Startin from the floor up!

Banded Ankle Distraction :60 a arm

BB Calf Mash :90 a leg

Banded Hip Distraction 2 Min.

Sprinters StretchX50

BB Quad Mash 2 Min ea. Leg and each side

Worlds Greatest 3 Min. Ea side 1 min a pos.

Glute Mash 3 Min. A glute w/ softball

Frog Stretch 3 min hold

Upper body is a little more individialized

10/09/2019

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Athletics United Home of Typheus CrossFit – Small Group Training

Warm-up

Warm-up (No Measure)

Core

Metcon (No Measure)

20-15-10

KB Wgtd Sit-Ups w/Ab Mat

V-Ups/Leg Lifts

GHD Hip Ext.

*After 20’s- 1 Min. Plank

*After 15’s- 30 StarFish(ea.)

*After 10’s- 10M Inch Worm

Conditioning

Metcon (No Measure)

4 Rounds of;

4 Min. AMRAP of

9 Burpees

9 Power Cleans 115/75/55

20/16 Cal. AirDyne

-1 Min. Rest-

Rd.2- 135/95/65

Rd.3- 155/105/80

Rd.4- 185/135/85

Metcon

Metcon (No Measure)

8 Min. AMRAP

100M Run

:20 Dead Hang

15 FS 75/55

Wednesday CrossFit

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Athletics United Home of Typheus CrossFit – CrossFit

Metcon

Metcon (Time)

For Time:

Run 400m

2 minutes to practice hand stand walks

15 Rounds:

5 Wall Balls 20/14

3 Burpees

1 Deadlift 315/225

Run 400m

2 minutes to practice hand stand walks

15 Rounds:

5 Wall Balls 20/14

3 Burpees

1 Deadlift 315/225
Looking for something LONG and FUN today. Been a while since we did something like this. CAP is 35min. Be sure that your deadlift is something you can just walk over and pick up. It should NOT be max effort or even close to that. Essentially looking at a “Holleyman” style WOD here with a mile run. ENJOY! Go fast 🙂

*We’ve done something similar a few months back, but with Power Cleans.

RX+ 30/20lb ball