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Friday CrossFit

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Athletics United Home of Typheus CrossFit – CrossFit

Weightlifting

Push Press (Week 3 of 4)

Complete a few warm up sets, and then:

75% x 5

85% x 3

Few attempts at a 1RM!

*Make sure you don’t jerk it! Knees bend for the push and then they never bend again! They only straighten and lock out as your arms lock out.

Optional:

10-15 GHD Sit-Ups between sets

Metcon

Metcon (AMRAP – Rounds and Reps)

18min. to finish…

50-40-30-20-10

Front Squats 75/55

American KB Swings 53/35

*1 Rope Climb After Each Set (5 total)
*RX+ is 2 rope climbs after each set

Thursday CrossFit

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Athletics United Home of Typheus CrossFit – CrossFit

Metcon

Metcon (AMRAP – Reps)

0-6min.

AMRAP:

5 Hang Power Cleans 135/95

5 Bench Press 135/75

6-12min.

50/30 Cal Assault Bike

12-18min.

AMRAP:

5 Hang Power Cleans 155/105

5 Bench Press 155/95

18-24min.

50/30 Cal Assault Bike
The only rest you’re getting here is from finishing the Assault Bike early, but that 6min. window is pretty big so it should be good.

Picking weights on bench is pretty hard across the board, especially for women so I want you to try and pick something that keeps you moving and unbroken every round. You should never get less than 6 rounds each time.

RX+ men might be something like 155 on section 1 and 185 for section 2 for both movements. I think the ladies numbers are pretty good.

Ladies – If you need to scale, consider using DBs for the bench or floor press. OR you may put hip thrusts in here with your power clean weight. I know how you ladies are all about that bass 😉

Accessory

Metcon (No Measure)

3-4 Sets:

8-10 DB Bent Over Rows (ea. arm)
*Rest 60-90sec. Between Sets

*Pull-Up Fast and keep lats engaged. Pause for a split second and let down slower than you went up on every rep.

Thursday Sweat

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Athletics United Home of Typheus CrossFit – Bootcamp

Metcon

Metcon (No Measure)

1 Wall Walk

200m Run

3 DB Lunges (ea. leg) 45/25s

4 DB Front Squats 45/25s

5 Burpees

6 Pull-Ups

7 DB Power Cleans 45/25s

8 DB Snatch 45/25

9 TTB

10 Wall Balls 30/20

11 Cal Assault Bike

12 Devil Press 45/25s
1..2,1…3,2,1…4,3,2,1… and so on… Just like the 12 Days of Christmas song. The last round is 12 Devil Press, all the way back to the 1 Wall Walk.

The only difference between this one and CF version is the front squats for #4 since you guys did push press yesterday.

Wednesday CrossFit

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Athletics United Home of Typheus CrossFit – CrossFit

Weightlifting

Deadlift (Week 3 of 4)

Complete a few warm up sets, and then:

75% x 5

85% x 3

1-3 sets of singles. Shooting for a new 1RM!

*You really only get 1 attempt at at true 1RM, so make smarts jumps on the singles. Also, after a true 1RM, you’re going to feel a little “burned out” for a few days after. Totally normal. Just be sure to listen to your body.

Metcon

Hellman (AMRAP – Rounds and Reps)

15min AMRAP:

30 Double Unders

15 Wall Balls 20/14

30 Double Unders

15 TTB
Just a little classic style WOD after those heavy deads. Pace yourself and keep an eye on the clock. Try and get each round in about the same amount of time.

Wednesday Sweat!

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Athletics United Home of Typheus CrossFit – Bootcamp

Metcon

Metcon (No Measure)

0-9 min…

1 Mile Run

9-19 min…

100 DB Push Press 50/35s

*5 burpees EMOM

*Start with burpees

19-29 min…

2000m Row

29-39 min…

100 Renegade Rows 35/20lb.+

*EMOM 5 push-ups in your DBs

*Start with push-ups

Part 1.) Go fast and earn that rest break! If you jog it’s not nearly the same workout.

Part 2.) You may use a barbell with 95/65 or 115/75lb. if you’re proficient with the bar.

Part 3.) Same as Part 1

Part 4.) In your plank position with the DBs in your hand, complete 5 reps on the right and then 5 reps on the left until you hit 100. QUALITY is important.

*If you finish anything super early, you may do sit-ups until the time is up or an ab movement of choice.

08/07/2019

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Athletics United Home of Typheus CrossFit – Small Group Training

Warm-up

Warm-up (No Measure)

Core

Metcon (No Measure)

2RNFT

:40 GHD Hip Ext. Hold

:40 BB Hang Hold

:40 Body Row Hold

(Then :30, and finally :20)

Strength

Metcon (No Measure)

10 Min. EMOM

Odd: 8 BS@65%

Even: 7 Alt. Full Booties

-3 Min. Rest-

10 Min. EMOM

Odd: 6 BS@70%

Even: AirDyne (250-300 Watts)

Metcon

Metcon (No Measure)

FGB(Tabata)

Only 2 Rounds

Burpees

AirDyne (Sprint)

-Rest-

SDLHP KB *HEAVY

AirDyne (Sprint)

-Rest-

KB Swings (Eye)

AirDyne (Sprint)

Block-1 week-3 Day- 2

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Athletics United Home of Typheus CrossFit – AU Online Joel

Warm-up

Strength

Bench this 6-rep max for this week then take off 15% and do 1×6,1xamrap, 2min- 3min rest in between

Barbell Hip Thrust 4×15 (8)

pullups 4×3 hold last rep up top as long as possible slow back down

2KB Rows 5×10

Tricep pushdown 6×8 (30-sec rest)

GHD Sit ups 3×10

Tuesday Sweat!

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Athletics United Home of Typheus CrossFit – Bootcamp

Metcon

Metcon (No Measure)

5 Rounds

1 min. Cal Row (Goal: 15/12+)

1 min. DB Bench Press 50/25s

1 min. Double Unders

1 min. Pull-Ups

1 min. rest

Rest 3 min

10 min ABS…

1 min Right Side Plank

1 min Sit-ups

1 min Left Side Plank

1 min Reverse sit-ups

1 min Plank

1 min Reverse sit-ups

1 min Right Side Plank

1 min sit-ups

1 min Left Side Plank

*You get 1 full min of rest within this 10 min of straight abs. YOU DECIDE where to use it 😊
Do strict pull-ups if you can! Or even underhand pull-ups would be a nice change up.

08/06/2019

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Athletics United Home of Typheus CrossFit – Small Group Training

Warm-up

Warm-up (No Measure)

Recovery

Metcon (No Measure)

2 RNFT

200M Run

30 Singles

:45 Worlds Greatest

20 Sit-Ups

Skills

Metcon (No Measure)

Alt. 4 Min. Blocks for 24 Mins.

Block 1

Min.1- 3 HS Kick-Ups

* 5-7 Sec. on wall/Max in open

Min.2- Head Stand

*Control!!!!! NO KICK!!!!!!

Block 2

Min.1- 3 Push Jerks (Building)

*2 Sec. pause in dip and catch

Min.2- 4 Tall Jerks

*Light- 35%-55% Jerk

Min.3- 4 Jerk Balance

*Ideally near the same weight

as your Tall Jerks

Min.4- 3 Split Jerks

* Building but forcing on drive

and fast footwork!!!

Metcon

Metcon (Time)

3 RFT

400M Run

21 Shoulder 2 OH

12 Pull-Ups