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6/11/2019

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CrossFit Seek and Destroy – CrossFit

Weightlifting

Single Leg Back Squat

8 rep on each leg

immediately into;

8 Single Leg Deadlifts on each leg

REST 60-90sec.

REPEAT for 20min. (4-5 sets)

*Single Leg Squats require your foot to be back on a bench or box. Make sure you break parallel and your knee isn’t going too far in front of your toes.

Metcon

Metcon (AMRAP – Rounds and Reps)

12min. AMRAP:

8 Wall Balls 20/14lb

8 American KB Swings 53/35lb

30 Double Unders

*Add 2 reps to the Wall Balls and KB Swings after every round. Round 2 is 10s, Round 3 is 12s, and so on… The dubs always stay at 30.

06/11/2019

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CrossFit Seek and Destroy – Small Group Training

Warm-up

Warm-up (No Measure)

Core

Metcon (No Measure)

3 sets of

12 Wgtd Hip Bridges 205/155

25 Teapots (ea.)

7 Evil Wheels

:60 Mountain Climber Plank

Metcon

Metcon (Time)

4 RFT

200M SB Run

5 Sandbag Pitch and Scales

200M Run

3 Tire Flips

50 Dubs

Strength

Back Squat

18 Min. EMOM

Min.1- 12 Back Squats 105/75

Min.2- 20 Banded GM

Min.3- 8 FS

06/11/19

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CrossFit Seek and Destroy – Bootcamp

Warm up: 400 m run w/5 jump squats every inner light pole

10 weighted Summo squats
10 deadlifts
10 cal row
10 weighted side lunges
10 weighted bridges
10 bar over burpees
10 weighted donkey kicks e/s
10 plank in/out (not jacks)
10 3 sec bicycle crunches e/s
10 wall balls
10 ball twists in a wall sit e/s
10 side box step ups e/s

6/10/2019

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CrossFit Seek and Destroy – CrossFit

Metcon

Metcon (Weight)

28min. EMOM:

Min. 1) 5 Push Press (climbing)

Min. 2) 12 Toes-To-Bar

Min. 3) 12/9 Cal Assault Bike

Min. 4) Rest

Accessory

Metcon (Time)

Optional Extra Credit:

100 DB Russian Twist with 50/35lb

*You can only work Tabata Style. 20sec. to work x 10sec. of rest until you’re done. Left + Right = 1rep

06/10/2019

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CrossFit Seek and Destroy – Small Group Training

Warm-up

Warm-up (No Measure)

Core

Metcon (No Measure)

21-15-9

Starfish

GHD Hip Ext.

Seated Vert Jumps

Conditioning

Metcon (Time)

For Time

50/35 Cal. AirDyne

40 DL 185/135

30 Power Cleans 135/95

*EMOM perform 4 Bar Facing Burpees

Metcon

Metcon (No Measure)

3 Min. AMRAP

4 SDLHP 95/65

6 Alt. DB Snatch 50/35

4 Thrusters 95/65

-3 Min. Rest-

4 Min. AMRAP

8 SDLHP 75/55

6 Alt. DB Snatch

8 Thrusters 75/55

-2 Min. Rest-

5 Min. AMRAP

12 KB Swings 53/35

6 Alt. DB Snatch

12 BB Thrusters 45/35

6/10/19

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CrossFit Seek and Destroy – Bootcamp

Metcon

Metcon (No Measure)

4 Rounds:

Min. 1) 10 Burpee DB Snatch (right arm only)

Min. 2) 12 Toes-To-Bar/knees to waist

Min. 3) 10 Burpee DB Snatch (left arm only)

Min. 4) 15/12 Cal Assault Bike

Min. 5) Rest/push-ups

Rest 3min. (Including the 1min) (not optional)

4 Rounds:

Min. 1) Max Russian KB Swings /53/35

Min. 2) Max Sit-Ups (feet anchored)

Min. 3) 1min. Plank

45/25lb.

for the Burpee snatch: Complete a burpee with just 1 DB, as you pop up, swing the DB into your hips and hang snatch overhead.
Included are non-rest options for Jeff.

6/8/19

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CrossFit Seek and Destroy – CrossFit

Metcon

Metcon (No Measure)

3 Piece today… Partners of 2 (only 1 works at a time)

5 Rounds: (0-10min.)

20 Alt. DB Snatches 70/50lb

30 Pull-Ups

10-18min. (With a partner)

Pick 1:

1 mile run (in 200m intervals)

2000m Row (in 200m intervals)

18-30min. (10min. AMRAP)

42-30-18

Deadlifts 225/155

Burpees over the bar

HSPUs

Each section has a time cap so you gotta move! Finish early and you get rest. Go slow and you’re going to be wishing you went faster 😉

I think a lot of you can probably do 255/175+ on the deads. Depends if you did the deadlifts workout earlier this week. If you didn’t shoot for something a little harder.

I also like Hang Power Cleans instead of deadlifts if you’re sore in your posterior chain today. Go for 135/95 if so.

06/07/2019

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CrossFit Seek and Destroy – Small Group Training

Warm-up

Warm-up (No Measure)

Metcon

Metcon (No Measure)

3 rounds of 3 Min. AMRAP

5 DL 135/95

3 Cleans 115/80

3 Snatch 95/65

5/3 Cal. AirDyne

-2 Min. Rest between rds-

Accessory

Metcon (No Measure)

4 RNFT

25 Wgtd Sit-Ups

:45 Ring Plank

*Once complete, continue to

Accumulate

3 Min. Supine GHD Hold

Metcon

Metcon (Time)

For Time

30 DB Burpee Box Step-Ups

50/35

AU JACKED- BLOCK 3- WEEK-2 DAY-3

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CrossFit Seek and Destroy – AU Online Joel

Warm-up

Strength

Try and beat last weeks Hex Bar Deadlift 5RM. Same set up as the other workouts this week. If you can’t beat last weeks 5rm drop 5-10lbs and do 2xamrap. If you match last weeks or beat it do it for 2×5.

DB Bulgarian split squats 3×8 each leg (7)

Chest Supported DB Rows 3×10 (8) hold last rep at the top for 5 secs

Barbell Good Morning 3 x10 (7)

Rope Upright Row 3×12

Tricep Rope extensions 6×8 (30sec rest in between sets)

KB Bottoms up overhead carry 3 x35 sec each arm