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Monday CrossFit

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Athletics United Home of Typheus CrossFit – CrossFit

Metcon

Metcon (AMRAP – Reps)

0-2min.

Max Cals Assault Bike

3-5min.

Max Back Squats @40% of 1RM

6-8min.

Max American KB Swings 70/53

8-9min.

Rest
Repeat for 4 total cycles

Squats are out of the rack unless you want some extra work.. Then you can clean it.

Score is total reps and cals combined. You are essentially doing 2min. AMRAPs with a 1min. rest.

02/10/2020

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Athletics United Home of Typheus CrossFit – Small Group Training

Warm-up

Warm-up (No Measure)

Strength

Back Squat

14 Min. Running Clock

Back Squat

Set 1-15@45%

Set 2- 12@47%

Set 3- 10@50%

Set 4- 8@55%

Set 5-8- 5@58%

Set 9-11- 1@65%

Weightlifting

Metcon (Weight)

Every :90 for 9 Mins. Complete;

Clean Pull

Hang Clean High Pull

Hang Squat Clean

Metcon

Metcon (AMRAP – Reps)

9 Min. AMRAP

30 Dubs

1 Hang Squat Clean 135/95

30 Dubs

2 Hang Squat Cleans 135/95

30 Dubs

3 Hang Squat Cleans 135/95

* Keep climbing by 1 each round

Accessory

Metcon (No Measure)

3 Sets of;

7 SA Tempo KB DL (Left)

15 Wgtd Sit-ups

7 SA Tempo KB DL (Right)

:15-:30 Sec. Ring Plank Hold

Monday Sweat

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Athletics United Home of Typheus CrossFit – Sweat

Metcon

Metcon (No Measure)

0-2min.

400m Row

2-9min.

7min. AMRAP:

5 pull-ups

10 push-ups

15 air squats

9-11min.

400m Row

11-18min.

7min. AMRAP:

5 pull-ups

10 push-ups

15 air squats

18-20min.

30/20 Cal Assault Bike

20-27min.

7min. AMRAP:

10 Burpee Deadlifts 50/35s

15 Wall Balls 20/14

27-29min.

30/20 Cal Assault Bike

29-36min.

7min. AMRAP:

10 Burpee Deadlifts 50/35s

15 Wall Balls 20/14
It’s the same workout over again, but with different movements. Don’t get too overwhelmed by looking at it. To transition on the 7min. AMRAPs you will have to stop a little early!

Saturday Teams

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Athletics United Home of Typheus CrossFit – CrossFit

Metcon

Metcon (Time)

30 Rounds:

2 Cleans 135/95

2 Lateral Burpees Over The Bar

Rest 5min.

25 Rounds:

4 Jerks 95/65

4 Pull-Ups

I know the numbers look crazy, but I promise it goes quick!

That 5min. Rest is there to give you enough time to recharge to go HARD again and change your weights out. Just need 1 bar.

RX is 135/95

RX+ is 155/105

Badass is 185/135

Time CAP: 35min.

02/07/2020

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Announcements

Weightlifting clinic this Saturday at 8am. Spend an hour with our professionally licensed weightlifting Coach to learn how to Snatch and Clean & Jerk like a pro. This will be a small group clinic so Limited spots are available.

Athletics United Home of Typheus CrossFit – Small Group Training

Warm-up

Warm-up (No Measure)

Strength

Front Squat

On a Running Clock

0:00-7:00

EMOM

2 Box FS

*Technique loads!!

Meaning lightish

*Focus is on speed off the box.

-2 Min. Rest-

9:00-19:00

Every 2 Mins. For 10 complete;

1 “One and a Quarter” FS

1 Pause FS

* 4 Sec. Pause

1 FS

(65%x2, 70%x2, 77%)

Metcon

Metcon (Time)

For Time

5 Rounds of “Nate”

100 Dubs

4 Rounds of “Nate”

100 Dubs

3 Rounds of “Nate”

100 Dubs

2 Rounds of “Nate”

100 Dubs

1 Round of “Nate”

“Nate”

2 Ring MU/Bar MU/C2B

4 HSPU

8 KB Swings 70/44

Friday CrossFit

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Announcements

Weightlifting clinic this Saturday at 8am. Spend an hour with our professionally licensed weightlifting Coach to learn how to Snatch and Clean & Jerk like a pro. This will be a small group clinic so Limited spots are available.

Athletics United Home of Typheus CrossFit – CrossFit

Weightlifting

Power Snatch

Every 3min. x 10 Rounds:

10/7 Cal Assault Bike

10 Toes-To-Bar

2 Power Snatches (Climbing)

Start light and start climbing. We’ve done this with clean and jerk in the past and everyone loved it. Single reps or touch and go are permitted.

Accessory

Metcon (No Measure)

Partner Abs with a partner:

120 Plate Sit-Ups 35/25lb.

120 Russian Twists with 35/25lb. DB

*Break it up however you like, but only 1 person can work at a time

Friday Sweat

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Announcements

Weightlifting clinic this Saturday at 8am. Spend an hour with our professionally licensed weightlifting Coach to learn how to Snatch and Clean & Jerk like a pro. This will be a small group clinic so Limited spots are available.

Athletics United Home of Typheus CrossFit – Sweat

Metcon

Metcon (No Measure)

10 Pull-Ups

10 Pull-Ups

20 Barbell Thrusters 45/35

10 Pull-Ups

20 Barbell Thrusters

30 Push-Ups

10 Pull-Ups

20 Barbell Thrusters

30 Push-Ups

40 DB Deadlifts 70/50s

10 Pull-Ups

20 Barbell Thrusters

30 Push-Ups

40 DB Deadlifts 70/50s

50 Cals of Choice

10 Pull-Ups

20 Barbell Thrusters

30 Push-Ups

40 DB Deadlifts 70/50s

50 Cals of Choice

60 Plate Sit-Ups 35/25

Accumulater style.

To be clear it goes like this:

Round 1) 10 Pull-Ups

Round 2) 10 Pull-Ups + 20 Barbell Thrusters

Round 3) 10 Pull-Ups + 20 Barbell Thrusters + 30 Push-Ups

… And so on… No rest between sections. Can anyone finish in 35min?

Thursday CrossFit

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Announcements

Weightlifting clinic this Saturday at 8am. Spend an hour with our professionally licensed weightlifting Coach to learn how to Snatch and Clean & Jerk like a pro. This will be a small group clinic so Limited spots are available.

Athletics United Home of Typheus CrossFit – CrossFit

Weightlifting

Shoulder Press

5 Sets:

5 Strict Press (Climbing)

Immediately into;

10 Barbell Bent Over Rows

Immediately into;

50 Double unders

Rest 90sec.

Metcon

Metcon (Time)

12 Rounds:

10 Wall Balls (20/14lb.)

3 Devil Press (45/30s)

Time CAP: 17min.

RX+ 50/35s

Thursday Sweat

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Announcements

Weightlifting clinic this Saturday at 8am. Spend an hour with our professionally licensed weightlifting Coach to learn how to Snatch and Clean & Jerk like a pro. This will be a small group clinic so Limited spots are available.

Athletics United Home of Typheus CrossFit – Sweat

Metcon

Metcon (Time)

For Time:

50-40-30-20-10

Wall Balls (20/14)

Box Jumps (24/20″)

American Kettlebell Swings (53/35lb)

*Run 400m After Each Set

This is the classic Hero WOD called, “Morrison,” but with a 400m run added in.

Time CAP: 35min.

02/05/2020

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Announcements

Weightlifting clinic this Saturday at 8am. Spend an hour with our professionally licensed weightlifting Coach to learn how to Snatch and Clean & Jerk like a pro. This will be a small group clinic so Limited spots are available.

Athletics United Home of Typheus CrossFit – Small Group Training

Warm-up

Warm-up (No Measure)

Strength

Metcon (AMRAP – Reps)

3:00 Work

3:00 Rest

3:00 Work

3 “Macho Man” Complexes 115/85

3 “Macho Man” Complexes 135/95

3 “Macho Man” Complexes 155/105

3 “Macho Man” Complexes 185/125

3 “Macho Man” Complexes 205/145

Max “Macho Man” Complexes 225/155

1 Round of “Macho Man”

3 Power Cleans

3 FS

3 Push Jerks

Conditioning

Metcon (Time)

For Time

Buy-In: 15 Clusters 115/85

3 RFT

21/15 Cal. AirDyne

15 Pull-ups

Cash-Out: 15 Clusters 115/85

Core

Metcon (No Measure)

3 Sets of;

7 Renegade Rows

Max Effort Ring L-Sit

:40 Wgtd Plank

BB Sit-Ups