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02/17/2020

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Athletics United Home of Typheus CrossFit – Small Group Training

Warm-up

Warm-up (No Measure)

Strength

Back Squat

0:00-2:00 9 Reps@67%

2:00-4:00 7 Reps@70%

4:00-6:00 5 Reps@74%

6:00-8:00 3 Reps@77%

8:00-9:00 1 Rep@80%

9:00-10:00 1 Rep@80%

10:00-11:00 1 Rep@84%

11:00-12:00 1 Rep@84%

12:00-13:00 1 Rep@87%

13:00-14:00 1 Rep@87%

14:00-15:00 1 Rep@90%

Conditioning

Metcon (Time)

3 RFT

9 T2B

15 Wallballs 20/14

Then…

3 RFT

9 Power Snatches 75/55

15 OHS 75/55

Accessory

Metcon (No Measure)

3 Sets of

7 KB Rev. Lunges

(Left)

200M Run

7 KB Rev. Lunges

(Right)

200M Run

Saturday Teams

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Athletics United Home of Typheus CrossFit – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

10min. AMRAP: (You go, I go style)

10 Cal Row

3 Power Clean and Jerks 135/95

10min. AMRAP: (You go, I go style)

10 Cal Assault Bike

3 Thrusters 135/95

10min. AMRAP: (You go, I go style)

10 Burpees

3 Push Jerks 135/95

*3min. Rest Between Sections

Teams of 2. Only 1 person works at a time. You go, I go style. You must finish an entire round before your partner goes.

RX+ is increasing weight after you and your partner complete 2 rounds each. Doesn’t have to be much. Just 5 or 10lbs. should be enough, but feel free to make bigger jumps if you and your partner are strong enough 🙂

02/14/2020

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Athletics United Home of Typheus CrossFit – Small Group Training

Warm-up

Warm-up (No Measure)

Strength

Front Squat

Every :90 for 7 total rds

0:00- 3 Reps@75%

1:30- 1 Rep@82%

3:00- 3 Reps@78%

4:30- 1 Rep@85%

6:00- 3 Reps@82%

7:30- 1 Rep@87%

9:00- 12 Reps@55%

Recovery

Metcon (No Measure)

15 Min. Recovery AirDyne

At mins. 3,6,9,12 perform 1 Min.

of HS walks or wall facing HS

Accessory

Metcon (No Measure)

3×7

Tempo Seated GM (BB)

Superset,

3×15

Glute Bridges 155/105

Metcon

Metcon (Time)

0:00-7:00

For Time

30 T2R

25/20 Cal. AirDyne

15 Sandbag Cleans 100/75

-:60 Rest-

8:00-??:??

For Time

15 Deficit HSPU

25/20 Cal. AirDyne

100′ Sandbag Carry 100/75

Friday CrossFit

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Athletics United Home of Typheus CrossFit – CrossFit

Metcon

Metcon (AMRAP – Reps)

12min. EMOM:

Min. 1) 10 DB Floor Press 50/25s+

Min. 2) 10 Pull-Ups
A few options here:

1.) Try for strict pull-ups. As long as you never get less than 7 you’re doing good.

2.) More than welcome to do whatever weight that works for you on the bench press. I will tell you though, it gets hard quick!

Metcon (AMRAP – Reps)

No Rest After Section 1;

12min. EMOM:

Min. 1) 12/9 Cal Assault Bike

Min. 2) Max Wall Balls 20/14

Metcon (AMRAP – Reps)

No Rest After Section 1;

12min. EMOM:

Min. 1) 15 American KB Swings 70/53

Min. 2) Max Push-Ups

Just 1 long EMOM today with a little bit of sexy in it. ENJOY 🙂

Thursday CrossFit

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Athletics United Home of Typheus CrossFit – CrossFit

Weightlifting

Hang Snatch

Clean and Jerk

Metcon (No Measure)

20min. OLY LIfting Window:

2 Rep Max Hang Snatch

1 Rep Max Clean and Jerk
*You have 20min. to hit both lifts. Most likely the clean will take less time to hit because you will be warm, so don’t worry about splitting the time. If you’re new to OLY Lifting, then just concentrate on hitting sets of 3 for each movement and only going up if your form is perfect.

Post your scores on the respective movement above.

I especially want to see a score if you took the weightlifting class this past Saturday!

Metcon

1000m Row (Time)

Max Effort 1000m Row
POST YOUR SCORE!!!

02/12/2020

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Athletics United Home of Typheus CrossFit – Small Group Training

Warm-up

Warm-up (No Measure)

Weightlifting

Snatch

3 Sets of;

1 Hang Sn. Pull

1 Hang Sn. Hi-Pull

3 Muscle Snatches

1 OHS

1 Sn. Balance

Then…

Every 2 Mins. For 10 complete;

6 Sn. Grip DL

3 Hang Power Snatches

6 OHS

3 Squat Sn.

Metcon

Metcon (AMRAP – Rounds and Reps)

20 Min. AMRAP

20 Wallballs 20/14

20 Alt. DB Snatches 50/35

20 BJ

20 SA DB Push Presses 50/35

20/18 Cal. AirDyne

Core

Metcon (No Measure)

5 RNFT

15 GHD Sit-ups

50′ FR KB Carry

Wednesday CrossFit

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Athletics United Home of Typheus CrossFit – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

“Butts and Guts Marathon”

30min. AMRAP:

10 Front Squats 155/105

10 Deadlifts 225/155

10 Toes-To-Bar

400m Run
Looking for something long and fun today. Haven’t done anything like this in a while. Ideally the weights are something that almost everyone can do and share bars. If you need to scale, then find a buddy who may be around the same scaling weights.

You may take the squats out of the rack today or off the floor. Up to you. Faster off the floor obviously 😉

02/11/2020

By: 0

Athletics United Home of Typheus CrossFit – Small Group Training

Warm-up

Warm-up (No Measure)

Gymnastics

Metcon (No Measure)

5 Rounds

2:30 Mins. of

——————-

4 Pull-ups

3 T2B

2 C2B Pull-up

1 Bar Muscle-up

Metcon

Metcon (AMRAP – Reps)

8 Round TABATA

Strict Pull-ups

Cal. AirDyne

Strict HSPU

Cal. AirDyne

Conditioning

Metcon (Time)

3 Rounds of;

40/27 Cal. Row

-:90 Rest between rds-

3 Rounds of;

30/21 Cal. Row

-:90 Rest between rds-

3 Rounds of;

18/15 Cal. Row

-:90 Rest between rds-

Tuesday CrossFit

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Athletics United Home of Typheus CrossFit – CrossFit

Weightlifting

Shoulder Press

20min. EMOM:

Min. 1) 5 Strict Press (Climbing)

Min. 2) 5 Strict Chin-Ups (underhand)

Stict Press is coming off the floor. Do not use your damn knees unless it’s the last rep and you’re going to fail.

If 5 Chin-Ups is easy for you, then consider a 30X0 tempo (3 second eccentric) or shoot for 8 -10 reps there

Need to scale? Throw a band up!

Metcon

Metcon (AMRAP – Rounds and Reps)

12min. AMRAP:

10 Burpees

15 Cal Row

20 Alt. DB Snatches 50/35lb.

Tuesday Sweat

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Athletics United Home of Typheus CrossFit – Sweat

Metcon

Metcon (No Measure)

5 Rounds:

400m Run

50 Alt. DB Snatches 50/35lb.

50 Sit-Ups (Anchored)

Round 2: 40 reps of each

Round 3: 30 reps of each

Round 4: 20 reps of each

Round 5: 10 reps of each

At the 26min. mark…

10min. EMOM:

Min. 1) 50sec. Plank

Min. 2) 15 Hanging “L” or knee raises

If you are not done with part 1 by the 24min. mark, I suggest stopping and resting up for part B. It is a lot harder than it sounds and you’re gunna need your core 🙂