Daily workouts coming to the CAP Instagram. Tune in and share to help us grow the community
Kettlebells 4 Kids Workout – 2015 – add on today – add this in from now til Sunday as a metcon add on and take part the CrossFit Free KB4Kids fundraiser.
AMRAP 9
9 KB swings (53/35)
9 burpees
9 KB swings
9 box jumps
Regionals Comp Phase:
am
A. Clean + FS + Split Jerk; 5×2 @80% of your 1RM C&J; then progress in singles, no more than 5 and no more than 1 failed attempts for the day (if you get there)
B. Push Jerk 5RM + 2×5@90%
C. Seated Behind Neck Snatch Grip Strict Press – 5Rm + 2×5@90%
D. Recovery / Prep for PM
pm:
A. SqT ; follow tempo on BS
@ a tempo of 41X1
1×10@60
1×10@65
2×8 @70
Front SqT @ tempo of 32X1
2×5@60
2×5@65
1×5@70
1×5@73
B. 3×8-10 single leg deadlifts @tempo of 41X1
C. 50 Strict Deficit HSPU; you choose height – be smart
D. AMRAP 5
burped box jump overs (24/20)
E. Assistance Work
3×12-15 db reverse bent over fly’s
3×15 DB Seated bent over rows
3×20 band scap squeezes
Opens Comp Phase (still based on one session)
A. Clean + FS + Split Jerk; 5×2 @80% of your 1RM C&J; then progress in singles, no more than 5 and no more than 1 failed attempts for the day (if you get there)
B. SqT ; follow tempo on
BS @ a tempo of 41X1
1×10@60
1×10@65
2×8 @70
Front SqT @ tempo of 32X1
2×5@60
2×5@65
1×5@70
1×5@73
C. 50 Strict Deficit HSPU; you choose height – be smart
D. AMRAP 5
burped box jump overs (24/20)
E. Assistance Work
3×12-15 db reverse bent over fly’s
3×15 DB Seated bent over rows
3×20 band scap squeezes
I received a Cortizone shot in my left rotator cuff yesterday so I modified and skipped some of today’s programming to give the meds time to settle in.
Back SqT @ tempo of 41×1
1×10@60 215#
1×10@65 235#
2×8 @70 250#
Front SqT @ tempo of 32X1
2×5@60 190#
2×5@65 205#
1×5@70 220#
1×5@73 230#
AMRAP5
2 reverse lunge+box jump over, 24
54 rounds
*remind me to quit CF join Planet Fitness before the next tempo squat day. WOOF!!
Got after it this AM at 4:30AM and it was rushed! Through a ton of stuff together at the same time lol
Clean and Jerk done
235# across
Back Squats Done
Only 2 sets done of front squats
10 strict deficit HSPU done (time)
No AMRAP
Headed to Maine this PM. Will try and find a gym to finish the job!
Am.
A. 255, failed on last rep of last set so didn’t do singles
B. 235, failed on last rep of 245
C. 115 pr did 125 for 3
Pm
A.
Bs. FS
264 240
286 260
308 280
292 (failed last rep)
B. 53 kb
C. Fuck my life 46:00 to flat……
So mad that I went immediately into the AMRAP
D. 40….
E. Accessory work ✔
Crammed into one session and third day in a row of training just grinding it out.
Cleans done at 255 across then technique work at 225
Squats done smoked me
Snatch grip strict press 105-more here just no time
50 strict def hspu with 45+35 rogue bumpers and abmat 9:01
Right into AMRAP 5- 60- stupidly did these facing the box not very efficient need to work more efficient reps on these a bit
Did day 3 of running Bc no track here for day 2 which will be done sunday.
Overall, tired and beat up today.
A. Clean complex
5×2 @ 176#
Singles @ 186, 191, 196, 206
B. Push Jerk 5RM + 2×5@90%
5RM @ 175#
2×5 @ 157#
C. Seated Behind Neck Snatch Grip Strict Press
5RM 75#
2×5 @65#
A. Tempo Back Squat
1×10 @ 168#
1×10 @ 182#
2×8 @ 196#
Tempo Front Squat
2×5 150#
2×5 162#
1×5 175#
1×5 182#
C. 50 Strict HSPU
7:50
D. AMRAP 5
65 reps
Fun day overall but modified a bit
A. Complex- made it to 265#
B. Did BS Portion 1×10 235#, 1×10 255#, 1×8 275# Legs were done after and had to move on due to time so I skipped FS portion
C. 50 HSPU from 45# plates- 8:24
D. AMRAP 5 Burpee Box Jump Over- 74 Reps
E. Done superset.
Been out of town – had to do class workouts at drop ins. But hit the cleans at 80%. And the accessory work.
A. Clean + FS + Split Jerk; 5×2 @ 80% of your 1RM C&J; then progress in singles, no more than 5 and no more than 1 failed attempts for the day (if you get there)
80% – 70kg/154lbs – worked up to 176lbs.
Felt good. Stayed true to 5 attempts.
B. Squat ; follow tempo on BS @ a tempo of 4x1x1
1×10 @ 60% – 73kg
1×10 @ 65% – 78kg
2×8 @ 70% – 84kg
C. Front Squat @ tempo of 3x2x1
2×5 @ 60% – 64kg
2×5 @ 65% – 69kg
1×5 @ 70% – 74kg
1×5 @ 73% – 77kg
These tempos were hard. Couldn’t hold temp for last set of front squats.
D. 50 Strict Deficit HSPU; 20kg plate
TIME: 8:56
E. AMRAP 5
Burpee Box Jump Overs (24/20)
TOTAL: 54 – paced too much