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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

Tuesday CrossFit

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Athletics United Home of Typheus CrossFit – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 15 minutes

5 Power Snatches 95/65

50 Double Unders

Round 2: 115/75

Round 3: 135/95

Round 4: 155/105

and so on… Keep adding 20/10lbs.
Scale the numbers if needed. Double the number for singles if you do not have dubs.

Metcon

Metcon (AMRAP – Rounds and Reps)

(Rest 10min. After Between Section 1. Get Warm and Ready! Scale with H.R. Push-Ups if needed)

10min. AMRAP:

3 handstand push-ups

3 power cleans

6 handstand push-ups

3 power cleans

9 handstand push-ups

3 power cleans

12 handstand push-ups

6 power cleans

15 handstand push-ups

6 power cleans

18 handstand push-ups

6 power cleans

21 handstand push-ups

9 power cleans

… adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

Men clean 185 lb.

Women clean 125 lb.
Both of the workouts today are versions of past Open WODs like yesterday. I really want this week to get your lungs ready like I said, so start finding your redline and your personal pace. Once you know where to be and for how long, you won’t have to redo the workouts multiple times like some people out there 😉

Tuesday Sweat

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Athletics United Home of Typheus CrossFit – Sweat

Metcon

Metcon (No Measure)

3 Rounds:

1min. of Toes-To-Bar

1min. of American KB Swings 53/35

1min. of Box Jumps 24/20″

1min. of Assault Bike for Cals

1min. of Barbell Thrusters 45/35lb

1min. Rest

Rest 3min. (Including the 1min.)

3 Rounds:

1min. of Russian Twists (w/ 5lb Plate)

1min. of Rowing For Cals (Goal: 20/15)

1min. of Plank

1min. of Ball Slams (30/20lb)

1min. Rest

Fight Gone Bad style today. That second section should be pretty ab intensive, so get ready for the ab pump 😉

10/08/2019

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Athletics United Home of Typheus CrossFit – Small Group Training

Warm-up

Warm-up (No Measure)

Gymnastics

Handstand Strength

3 Rounds

30 High Plank

-:15 Rest-

:20 Pike Hold

-:30 Rest-

:10 Handstand Hold

-:60 Rest-

Strength

Metcon (No Measure)

12 Min. EMOM

Min.1- 6 KB FR Lunges 53/35;

Min.2- 12/9 Cal. AirDyne

Min.3- 6 DB Thrusters

Min.4- Rest

Metcon

Metcon (No Measure)

3 Sets

8–12 Bench Press

135/85/70

115/75/60

95/60/50

* Pick one, Mark if you wanna

go heavier feel free.

2 Sets

10-15 Bicep Curls

15-20 Tricep Ext.

15-20 Rev. Grip Ext.

Mobility

Metcon (No Measure)

Hips and leg region;

Gonna start at the hips; Kneeling

Banded Hip Distraction

:90 secs ea. Side x3

Then; Worlds Greatest all 3 Pos.

gonna be 1 Min. a position

Followed up with a 2 Min. Frog Stretch

And finishing up the days recovery

with a good ol’ glute mashing with a softball 😎

Monday CrossFit

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Athletics United Home of Typheus CrossFit – CrossFit

Weightlifting

Back Rack Lunge

5 Reps on each leg (10 total)

immediately into;

5 Lateral Barbell Lunges on each leg (You should know how much you can do by now. Try going heavier than usual.)

Rest 90sec. Between Sets. Shoot for 4-5 Sets in a 18min. Window.

** We’re going try as hard as we can to guess the movements for the Friday Open Workouts, but there is always a possibility of overlapping movements each week going into friday. For now, Let’s get our engines primed and go HARD on these metcons so you’re ready for the suck coming on those 🙂

Metcon

Metcon (AMRAP – Rounds and Reps)

15min. AMRAP:

8 Pull-Ups

10 DB Hang Clean and Jerks (5ea. arm) 50/35lb.

14/12 Cal Row
This is a version of 18.1 from last year but 5min. shorter. Work on being better then last year. Faster pace, more efficient reps. LEGIT reps also.

*RX+ is CTB pull-ups.

*RX++ is 70/50lb. DB for 8 reps

10/07/2019

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Athletics United Home of Typheus CrossFit – Small Group Training

Warm-up

Warm-up (No Measure)

Core

Metcon (No Measure)

3 RNFT

15 KB Teapots (ea.)

10 V-Ups

Tabata Min. GHD Hold

:20 on/:10 off X2

Conditioning

CrossFit Games Open 14.3 (AMRAP – Reps)

8-Minute AMRAP:

10 Deadlifts, 135# / 95#

15 Box Jumps, 24″ / 20″

15 Deadlifts, 185# / 135#

15 Box Jumps, 24″ / 20″

20 Deadlifts, 225# / 155#

15 Box Jumps, 24″ / 20″

25 Deadlifts, 275# / 185#

15 Box Jumps, 24″ / 20″

30 Deadlifts, 315# / 205#

15 Box Jumps, 24″ / 20″

35 Deadlifts, 365# / 225#

15 Box Jumps, 24″ / 20″

Metcon

Metcon (No Measure)

16 Min. AMRAP

250M Row

10 Pull-Ups

50 Dubs

Mobility

Metcon (No Measure)

Definitely hittin the backs guys

and gals.

Re quick 2 Min. Foam Roll your back.

Then, going to the lower lumbar

w/ the peanut.

Move the peanut up to scaps

roll them with the angels going.

Finally, hit a few spot woth the lacrosse

ball in a few areas of your back

Usually the side you use most

will need it

Saturday Sweat

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Athletics United Home of Typheus CrossFit – Sweat

Metcon

Metcon (Time)

1 Wall Walk

200m Run

3 DB Thrusters

4 DB Lunges

5 Burpees

6 Box Jumps 24/20″

7 Wall Balls 30/20

8 Alt. DB Snatches

9 Air Squats

10 DB Power Cleans

11 Cal Assault Bike

12 Cal Row

Complete 1, then 2,1 then 3,2,1, and so on, until you get to 12… And then all the way back to 1. and you’re done.

45/30s is RX

50/35s is RX+

Celebrating the end of August with one of my all time favorite Sweat workouts. These movements just flow so well and it never disappoints! Hope everyone is enjoying the summer! I can’t believe it’s almost over.

Friday CrossFit

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Athletics United Home of Typheus CrossFit – CrossFit

Metcon

Metcon (Weight)

25min. Running Clock…

3 Power Cleans (Climbing)

immediately into;

5 Bench Press (Climbing)

immediately into;

15/12 Calorie Bike Sprint
Rest 60-90sec. After Each Round

Advanced: After Round 2, switch to 2 Power Cleans and 3 Bench. Then After Round 4, switch to 1 Power Clean and 1 Bench. Looking for maxes.

How many rounds?? That is up to you. If you aren’t lifting heavy, you will probably do 60sec rest instead of 90sec. I want you to continuously keep moving for 25min, so it will be different for everyone. Score is top lifts combined.

Metcon

Metcon (AMRAP – Rounds and Reps)

“Quick burner”

10min. AMRAP:

30 Russian KB Swings 70/53lb.

30 Double Unders

15 Sit-Ups (feet anchored)