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Saturday teams

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Athletics United Home of Typheus CrossFit – CrossFit

Metcon

Metcon (Time)

35min. to finish…

3 Rounds:

30 Toes to Bar

40 Wall Balls (20/14)

30 Power Snatches (75/55)

70/50 Cal Assault Bike

2 Rounds:

30 Toes to Bar

40 Wall Balls (20/14)

30 Power Cleans (115/75)

70/50 Cal Assault Bike

1 Round:

30 Toes to Bar

40 Wall Balls (20/14)

30 Front Squats (135/95)

08/16/2019

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Athletics United Home of Typheus CrossFit – Small Group Training

Warm-up

Warm-up (No Measure)

Metcon

Metcon (Time)

3 RFT

200M/400M/200M Runs

10 FS 135/95

10 Pull-Ups

Conditioning

Metcon (No Measure)

8 Min. EMOM

Odd: Tabata AirDyne

Even: 8 KB Front Squats

-2 Min. Rest-

10 Min. Cap

20 Snatch 75/55

20 GHD Sit-Ups

10 Snatch 95/65

30 GHD Sit-Ups

30 Thrusters 45/35

10 GHD Sit-Ups

Metcon

Metcon (No Measure)

Reverse Ladder

10 Push-Ups 1 KB SDLHP

9 PU 2 KB

8 PU 3 KB

7/4

6/5

5/6

4/7

3/8

2/9

1/10

Block-1 week-4 Day- 3

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Athletics United Home of Typheus CrossFit – AU Online Joel

Warm-up

Strength

-Hex bar Deadlift to a 3RM

– x3 Incline Chest press x10/ Chest supported Rows x10

– x3 2KB front rack carry to one end and lunge with kettlebells back

–x3 Plate lateral raise x10/Band pull aparts x20

-x3 Easy bar curls (21’s) x7 from bottom halfway up/ from top halfway down/full-range

08/15/2019

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Athletics United Home of Typheus CrossFit – Small Group Training

Warm-up

Warm-up (No Measure)

Recovery

Metcon (No Measure)

-Lumbar SMR

Peanut/Lacrosse ball

*DO NOT GRAB A FOAM

ROLLER JUST TO LEAN ON…

-Glute Mash

Softball ideally

*Minimum of 7-10 Mins!

3 Pos. Worlds Greatest

Metcon

Metcon (Time)

For Time

50/40 Cal. Row

50 Burpees

50/35 Cal. AirDyne

* Your only allowed to work

on each set of required work

for a Minute then switch to the next.

Strength

Metcon (No Measure)

3×12-15 Bicep Curls

Superset,

3×10-12 Lat. Raises

Then…

2×30 Tricep Ext.

Superset,

2×12-20 DB Skullcrusher

*Dont say anything stupid…

For instance;

“Yep gonna crush my skull”

“What if i drop it on my face”

Or anything else…

08/14/2019

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Athletics United Home of Typheus CrossFit – Small Group Training

Warm-up

Warm-up (No Measure)

Core

Metcon (No Measure)

2 RNFT

:30 Left Plank

30 Seated Leg Lifts

:60 Hip Bridge Hold

30 SL Seated Leg Lifts

:30 Right Plank

Skills

Handstand

Tabata

:20 Shoulder Taps

:10 Wall Hold (Assisted)

-:60 Rest-

Metcon

Metcon (No Measure)

For Time

50M Run

60 Wallballs

100M Run

45 Wallballs

200M Run

30 Wallballs

400M Run

15 Wallballs

Wednesday CrossFit

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Athletics United Home of Typheus CrossFit – CrossFit

Weightlifting

Deadlift (Week 4 of 4)

Every 4min. x 4 Rounds:

25/18cal Assault Bike

5 Deadlifts at % of 1RM

Round 1: 40%

Round 2: 50%

Round 3: 50%

Round 4: 60%

PLEASE do not go above these percentages as it is the recovery week. The cardio should be the hard part today

Metcon

Metcon (Time)

100 Front Rack Lunges 95/65

* 5 Wall Balls at the top of each minute until finished. Starting with Wall Balls (20/14lb. ball)

RX+ is

50 reps at 95/65

50 reps at 115/75
I know you want to go fast , but please don’t hit your knee on the ground too hard. Be cautious! Step back or forward is fine. Left + Right = 2 reps

Block-1 week-4 Day- 2

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Athletics United Home of Typheus CrossFit – AU Online Joel

Warm-up

Strength

Bench to a 5-rep max for this week then take off 15% and do 1×5,1xamrap, 2min- 3min rest in between

Chin-ups 5xamrap hold last rep up top as long as possible slow backdown

2KB Rows 5×10

Belt squat 3×20 (8)

x6 rounds Overhead tri-extension x8/band pushdown x15 (30-sec rest)

GHD Sit ups 3×10

08/13/2019

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Athletics United Home of Typheus CrossFit – Small Group Training

Warm-up

Warm-up (No Measure)

Conditioning

Metcon (No Measure)

4 Min. AMRAP

25 Dubs

10 Push Press 75/55

10 Alt. DB Snatch 50/35

-1 Min. Rest-

4 Min. EMOM

25 Dubs

7 Power Snatch 75/55

Skills

Metcon (No Measure)

18 Min. EMOM

Min.1- 4 Hi-Hang Power Snatch (Climbing)

Min.2- 3 Snatch Bal.+ 1 Pause OHS (4 Sec. pause)

Min.3- 5 Snatch DL@100%

Metcon

Metcon (No Measure)

For Time

21-15-9

GHD Sit-Ups

DB Rev. Lunges (Ea.)