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04/15/2019

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CrossFit Seek and Destroy – CrossFit

Two weightlifting movements today. Get here on time and start the warm up ASAP!!! Whistle while you work.

Warm-up

Weightlifting

Back Squat (5×5 Week 1)

Insert your 5RM (1×5) in AU5x5 spreadsheet to get Monday’s weight.

Bench Press (5×5 Week 1)

Insert your 5RM (1×5) in AU5x5 spreadsheet to get Monday’s weight.

Metcon

Metcon (AMRAP – Reps)

TABATA (8 Mins.)

HSPU

Pistols

Push-Ups

KB Jerk 44/26
Tabata is 20 seconds on 10 seconds rest for 8 rounds.

04/15/2019

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CrossFit Seek and Destroy – Small Group Training

Warm-up

Warm-up (No Measure)

10 Rib Rolls

10 Leg Lowers

10 Scared Cats

10 Bird Dogs

10 Fire Hydrants

10 Scap Push-Ups

10 Leg Lifts

5 Clock Rotation

3 Inch Worms

:30 Dead Hang

:30 Plank

10 Shoukder Rotations

10 Pass Throughs

5 Handstand Kick-Ups

7/5 Cal. Airdyne

10 Pass Throughs

Burgener Warm-Ups

Snatch

Metcon

Metcon (No Measure)

3 Sets of

50ft SA OH Walk (left)

50ft SA OH Walk (right)

7 Pausing Body Rows (2s pause)

-Rest 1:00 between sets

3 Sets of

9 SDL 155/105

50ft Dbl DB Walking Lunge

Strength

Back Squat

3 Back Squats @ 79%

2 Back Squats @ 82%

1 Back Squat @ 85%

3 Back Squats @ 82%

2 Back Squats @ 85%

1 Back Squat @ 88%

3 Back Squats @ 85%

2 Back Squats @ 88%

1 Back Squat @ 91%

Metcon

Metcon (No Measure)

Every :90 for 7 sets

1 Power Snatch

1 OH Squat

1 Hang Squat Snatch

Set #1 – 60%

Set #2 – 63%

Set #3 – 66%

Set #4 – 69%

Sets #5+6+7 – 69-75%, based on feel.

Conditioning

Metcon (Time)

5 RFT

15 Power Snatch 75/55

21/15 Cal. Row

04/12/2019

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CrossFit Seek and Destroy – Small Group Training

Warm-up

Warm-up (No Measure)

Conditioning

Metcon (No Measure)

Every 4 Mins. For 16 complete

100M Run

12/9 Cal. AirDyne

15/12 Cal. Row

Metcon

Metcon (No Measure)

3 RNFT

100′ SA DB OH Walking Lunge

30 Wgtd Sit-Ups

10 RDL 155/105

Weightlifting

Deadlift

Every 2 Mins. For 12 complete

Set #1 – 3 Deadlifts

Set #2 – 1 Deadlift

Set #3 – 3 Deadlifts

Set #4 – 1 Deadlift

Set #5 – 3 Deadlifts

Set #6 – 1 Deadlift

* Build on last weeks percentages.

Metcon

Metcon (Time)

For Time

30 Power Snatches

7 Bar Muscle-Ups

30 Power Clean and Jerks

5 Bar Muscle-Ups

30 Thrusters

3 Bar Muscle-Ups

*75/55

Tabata

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CrossFit Seek and Destroy – Bootcamp

Warm-Up: 10 Minute Cap
800 M Run

Stretching: 5 Minutes
PVC Pipes + Animal Stretches

Tabata Wod: 32 Minutes
20 Seconds of Work :10 Seconds of Rest

– Alternating Exercises at Each Station
– Each Round is 1 Minute
– 4 rounds of 8 stations = 32 Minutes

S1: Squat Jumps/High Knees
S2: Tire Jump Burpees/Tire Split Squats
S3: Sprints/Burpees
S4: SB Up Downs/Triple Threats
S5: Ham String Curls/Leg Lifts
S6: Weighted Calf Raises/OH Alt Lunges
S7: Bear Crawl w/SB Pull/Leap Frog Burpees
S8: Goblet Squats/KB Swings

Items Need:
– Kettlebell (Challenging)
– Sandbag (Challenging)
– Dumbbells (Challenging)
– Mat

04/11/19

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CrossFit Seek and Destroy – Bootcamp

Switch exercises when partner 1 finishes and continue cycle for 15 min each round.

Round 1: 15 min
Partner 1- 30 cal air dyne
While Partner 2 does AMRAP
10 Alt snatches
20 rainbows
30 tricep extensions

Round 2: 15 min
Partner 1- 40 cal row
Partner 2-
10 push press
20 halos (10/10)
30 ring rows

Round 3:
Partner 1- 50 burpees
Partner 2-
10 HR push ups
20 hammer curls
30 reverse flys

Round 4
Partner 1- 200 singles
Partner 2-
10 chest press
20 renegade rows
30 high pulls