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04/05/2019

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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

2 Rounds

15 Banded GM

10 KB RDL

10 KB DL

10 KB SDL

:30 Dead Hang

10 KB Swings (Eye)

10 Goblet Squats

10 Sit-Ups

:60 Plank

Metcon

Metcon (No Measure)

3 Sets of

12 RDL

24 GHD Sit-Ups

100m FR KB Carry

Handstand Walk (Max)

*Rest 2:00 between sets

Conditioning

Metcon (Time)

3 RFT

30/20 Cal. Row

30/20 Cal. AirDyne

30x10m Shuttle Sprints

* Rest 3:00 Mins. Between rds

Strength

Deadlift

12 Min. EMOM

Set #1+3+5 – 3 Reps 75%

Sets #2+4+6 – 1 Reps 85%

After 12 Mins.

1 Set of 10 Reps

04/05/2019

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CrossFit Seek and Destroy – CrossFit

Strength

Warm-up (No Measure)

*Make-Up*

Deadlift

Push Press

Bench Press

Back Squat

– If you missed one of the above

lifts lets get some weight out

and hit yourself a new 1RM!

-If you’ve found all 1RM of the

above lifts, take sometime to

work on your Oly lifts.

Metcon

Metcon (Time)

For Time

10 Deadlifts 185/135

30 Bar Over Burpees

20 Deadlifts 155/105

30 Bar Facing Burpees

30 Deadlifts 135/95

30 Target Burpees

Scaled

155/105

135/95

115/85

RX+

225/175

205/155

185/135

04/04/2019

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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 Shoulder Rotations

10 Pass Throughs

30 Banded Sprinters Stretch

10 Gait Swings

10 Step-Overs

30 Banded Sprinters Stretch

Recovery

Warm-up (No Measure)

This is only for athletes who

have been in everyday this

week to this point. If you have

missed a day you will be

doing the WOD you missed on

that particular day.

2 Rounds

2:00 Min. Light AirDyne

30 Banded Sprinters Stretch

3 Pos. Worlds Greatest

* :40 sec. a Pos.

:30 Sec. Plank

Then…

Mash out glutes/quads

Strength

Metcon (No Measure)

3×8

Bicep Curls

3×10

Bench Press (*Light)

Superset,

3×10

Tricep Ext./Rev. Grip Ext.

Skills

Handstands

Back to the grind stone

Friday Fun

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CrossFit Seek and Destroy – Bootcamp

Warm-Up: 10 Min (AMRAP) / 5 Min Stretch
15 Jumping Jacks
15 Squats
15 Alt Lunges (E/S)
15 Calf Raises
15 Floor Jacks
Add 1 Burpee after each completed round.

Metcon: AMRAP (30 Minutes)

Set #1: 10 Minutes
1 Weighted Sled Push & Pull (Heavy Weight)
10 Goblet Squats
100 Singles

Set #2: 10 Minutes
2x Leap Frog Burpees
20 In & Outs
200 M Run

Set #3: 10 Minutes
3 Bear Crawls + 5 Burpees each time
30 sec. Wall Sit (Ask Savvy to time)
300 M Row

AB Smasher: 10 Minute
15 V-Ups
15 Leg Lifts
15 Hallow Rocks
15 Crunches
15 Superman Pulses