Blog Search

Tuesday CrossFit

By: 0

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

Metcon

Metcon (No Measure)

20min. EMOM:

Min. 1) 6 Front Squats (climbing)

Min. 2) 10 Incline DB Bench Press

Min. 3) Max Pull Choice

Min. 4) Rest

*Pull Choices:

1.) Kipping Pull-Ups

2.) Strict Pull-Ups

3.) Weighted Strict Pull-Ups

4.) Muscle Ups

Front Squat Weight: Shoot for something you can do unbroken, but is still challenging.

Incline DB Bench Press: Use the stack of plates. 30 degrees is ideal height. All reps should be unbroken as well so for some that’s 70s and others that’s 50s. Choose what works for you.

Pull-Ups: You may only choose 1 option. No going back and forth.

Metcon

Metcon (AMRAP – Reps)

12min. AMRAP:

10 Cal Row

10 American KB Swings 53/35

10 Hand Release Push-Ups

* Go up 1 rep each round. So round 2 is 11 of all that. Round 3 is 12… And so on…

Tuesday CrossFit

By: 0

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

Metcon

Metcon (AMRAP – Rounds)

30min. EMOM:

Min. 1) 1 Round of “DT”

Min. 2) 12 Toes-To-Bar

Min. 3) Rest

DT: 12 Deadlifts + 9 Hang Power Cleans + 6 Push Jerks

RX is 135/95

RX+ is 155/105

RX++ is 155/105 and 15 TTB

Pro is 185/135 and 15 TTB

This is my FAVORITE challenge workout of all time and I have been dying to throw it in lately. Today is perfect day! Get ready!

02/04/2020

By: 0

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)

10 Toe Curl Stretchs

10 Rib Rolls

10 Leg Lowers

10 Shoulder Rolls

10 Scared Cats

10 Fire Hydrants

10 Bird Dogs

5 Clock Rotation

3 Inch Worms

Then…

HS Wrist Stretches

Gymnastics

Metcon (AMRAP – Rounds and Reps)

Running Clock

0:00-5:00

For Time

50 Strict HSPU/AbMat HS

-2 Min. Rest-

7:00-10:00

1 Set:

Max Unbroken Pull-Ups

10:00-22:00

AMRAP

8 BBJO

25 Dubs

Conditioning

Metcon (Time)

3 Rounds

35/24 Cal. Row

:90 Rest Between Rounds

3 Rounds

25/18 Cal. Row

:90 Rest Between Rounds

3 Rounds

15/12 Cal. Row

:90 Rest Between Rounds

Monday CrossFit

By: 0

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

Back Squat

20min or 4-5 sets:

6 Reps with a 40X0 Tempo

(4 sec. down, 0sec. at the bottom, up, and 0sec. at the top)

SUPERSET with;

6 Single Leg RDL’s on each leg

Metcon

Metcon (AMRAP – Reps)

AMRAP 15min:

25 Wall Balls (20/14)

50-Calorie Row

100 Overhead Squats 45/35lb bar

50 Box Jumps (24/20″)

25 Push-Ups

Can you get more than 1 round?

Monday Sweat

By: 0

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)

Get as far as possible in 35min…

14-13-12-11-10-9-8-7-6-5-4-3-2-1

DB Floor Press 45/25s+

Cal Row

American KB Swings 53/35

Burpees

Toes-To-bar

It’s not meant to be finished, don’t worry 😉 Just get as far as you can!

02/03/2020

By: 0

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)

10 Toe Curl Stretchs

10 Rib Rolls

10 Leg Lowers

10 Shoulder Rolls

10 Hip Bridges

10 Leg Lifts

10 Scared Cats

10 Fire Hydrants

10 Bird Dogs

:60 Plank

5 Clock Rotation

3 Inch Worms

Strength

Back Squat

12 Min. Running Clock

Back Squat

Set 1- 15@40%

Set 2- 12@43%

Set 3- 10@47%

Set 4- 8@ 50%

Set 5- 5@53%

Set 6-9 3@55%

Metcon

Metcon (No Measure)

Every 5 Mins. For 5 Rounds

7 Power Snatches 95/65/55

15/12 Cal. AirDyne

7 OHS 95/65/55

20 x 10M Shuttle Runs

Accessory

Metcon (No Measure)

3 Sets of;

16 DB Rev. Lunges

:30 Sec. DB Hollow Hold

20 Teapots

01/31/2020

By: 0

Athletics United Home of Typheus CrossFit – Small Group Training

Warm-up

Warm-up (No Measure)

Strength

Snatch

On the 1:30 x 4 Sets

1 Sn. Balance

1 Pausing OHS

-3s hold-

At 6 Mins switch to;

On the 1:30 x 6 Sets:

1 Hang Power Sn.

1 OHS

1 Hang Squat Sn.

Conditioning

Metcon (No Measure)

14 Min. AMRAP

14/12 Cal. Row

10 KB Swings 53/35/26

10 Goblet Squats

10 KB Swings

* Everytime you drop your KB

there is a 10 Burpee Penalty.

* Burpees are completed as

soon as penalty is committed.

Metcon

Metcon (AMRAP – Rounds and Reps)

15 Min. AMRAP

60 Dubs

20 Evil Wheels

10 Hang Squat Sn. 95/65/55

Core

Metcon (No Measure)

10 Min. TABATA

:20 Dead Bug

:10 Rest

:20 Ring Plank

:10 Rest

Friday CrossFit

By: 0

Athletics United Home of Typheus CrossFit – CrossFit

Weightlifting

Snatch

Same as last week, BUT pick one you didn’t do last week!

18min. Window… Options:

1.) Slowly build to a 1RM

2.) Work on technique and hit sets of 3 at a time

3.) Complete a 3 position snatch and slowly build in weight each set (Best for beginners or anyway who has a sticky point in their snatch)

4.) 3 Rep “Touch and Go” MAX

*Shoot for 90 seconds between sets and just get as many sets in as you can in that 18min. window. Form is key today.

*If you don’t know which # to choose, ask a coach and they will recommend based on your skill level.

Snatch

Same as last week, BUT pick one you didn’t do last week!

18min. Window… Options:

1.) Slowly build to a 1RM

2.) Work on technique and hit sets of 3 at a time

3.) Complete a 3 position snatch and slowly build in weight each set (Best for beginners or anyway who has a sticky point in their snatch)

4.) 3 Rep “Touch and Go” MAX

*Shoot for 90 seconds between sets and just get as many sets in as you can in that 18min. window. Form is key today.

*If you don’t know which # to choose, ask a coach and they will recommend based on your skill level.

Metcon

Metcon (Time)

For Time

800 meter Run

40 Push Jerks (115/75lbs.)

20 Burpees

400 meters Run

30 Push Jerks (115/75lbs.)

15 Burpees

200 meters Run

20 Push Jerks (115/75lbs.)

10 Burpees

Time Cap: 18 minutes

RX+ 135/95lbs.

Thursday CrossFit

By: 0

Announcements

4 weeks of BC Fit Meals($500 value) for the winner of our nutrition challenge!!! Set up your intake appointment NOW!!!!!!!! Talk to Alex to get reserve your appointment.

Athletics United Home of Typheus CrossFit – CrossFit

Weightlifting

Squat Clean

28min. EMOM:

Min. 1) 3 Back Squats @50% of 1RM

Min. 2) 3 Squat Cleans (climbing)

Min. 3) 12 Toes-To-Bar

Min. 4) 12 Cal Assault Bike

RX+ is 15 TTB + 15/12 Cal Assault Bike

I set it up this way for a few reasons. First, You will be amazed at how much better your clean feels after a few squats. Second, I wanted a longer non-stopish piece today. If you’re good at the bike or TTB, then please do that RX+ to make it feel good. If you just want to go light on the weights today, then maybe do RX+ as well.

Score is your Squat Clean

Accessory

Metcon (Time)

For Time, but keep good range of motion and be nice to your spine on the way up and down 😉 Stay controlled.

100 Plate Sit-Ups (25/15lb.)

*Lock your feet in a set of DBs

If you’re good at these, you can do 35/25lb. These do get pretty nasty pretty quick though.