Weightlifting/Monostructural Conditioning, Long Duration

In Teams of 3, 

AMRAP 9:
10 Front Squats
50 Single Unders

Rest 2 Minutes

AMRAP 9: 
10 Overhead Squats 
50 Single Unders

Teammates take turns completing full rounds. 

FS: SC=40% 1RM, RX=115/75, RX+=135/95
OHS: SC=40% 1RM, RX=95/65, RX+=115/75
SU:RX+=40 single-leg singles, 20/leg 

Weightlifting Strength Development, Wk. 1 of 4

Bench Press:

5-5-5-5-5

Athletes should perform this 5x5 at 80% of 1RM.

Rest as needed between sets. 

"CFE 09/05/18"

AMRAP 22: 
50 Pull-ups
20 Toes-to-Bar
50 Air Squats
20 Toes-to-Bar

"Booty Work"

E2MOM 16:

Evens: 16 DB Step-ups, 8/leg
Odds: 16 DB Glute Bridges 

Athletes may use 2 dumbbells for step-ups and 1 for glute bridges. 

"Cluster-Up" - Repeat

3 Rounds for Time:
7 Clusters 
7 Muscle-ups 

Weightlifting/Gymnastics Conditioning, Long Duration

For Time: Teams of 2,

Buy-In: 60 Burpee Pull-up

Then, 
50 Hang Power Snatches
50 Overhead Squats
100 Parallette Shoot Throughs
100 Wall-ball Sit-up Passes

HSS: SC=40-50% 1RM, RX+95/65, RX+=115/75
PAR: SC=on box, RX/RX+=para.

Athletes choose hardest pull-up option for today.

Weightlifting Strength Re-Test, Testing for Progress

Conventional or Sumo Deadlift

Find a 1-Rep Max

Recommended rep scheme,
5-5-3-3-3-1-1-1-1

Rest as needed between lifts.

Gymnastics/Monostructural Conditioning, Long-Dura. 

"Sunday 180819" - CrossFit Mainsite Workout

For Max Reps:

5 x 2 Minute Rounds
10 Burpees
200-Meter Sprint
Max Reps of Burpees*

Weightlifting Strength Re-Test, Testing for Progress

Back or Front Squat

Find a 1-Rep Max

Recommended rep scheme,
5-5-3-3-3-1-1-1-1

Rest as needed between lifts.

Tri-Modal Conditioning, Long-Duration

"Amigos"

AMRAP 7:
80/55 Calorie Bike

If athlete finishes, rest.

Rest 2 minutes

Weightlifting Strength Re-Test, Testing for Progress

Shoulder or Push Press

Find a 1-Rep Max

Rest as needed between lifts. Recommended rep scheme,
5-5-3-3-3-1-1-1-1

Weightlifting/Monostructural Conditioning, Long-Duration

"Jazz"

AMRAP 17:

60 Thrusters…

Gymnastics Strength Test

Two Max Sets:

A) Max set of Strict Pull-Ups
B) Max set of Kipping or Butterfly Pull-Ups

Athletes will complete sets in order. They can take as many attempts at each. 

Gymnastics/Weightlifting Conditioning, Long-Duration

"Crossroads of the West" - from Salt Lake City CrossFit

For Time,

3-2-1-2-3 rep sets of Wall-Walks

Between sets of wall walks…

Weightlifting Strength Re-Test, Testing for Progress

Shoulder or Push Press

Find a 1-Rep Max

Rest as needed between lifts. Recommended rep scheme,

5-5-3-3-3-1-1-1-1

Tri-Modal Conditioning, Long-Duration

"Slippery Slope"

AMRAP 20:

10 Deadlifts
20 Handstand Push-Ups
400-Meter Run

DL: SC=75-80% 1 RM, RX=245/165, RX+=315/205
HSPU: SC=<wall, RX/RX+=wall
Run: Scale if 400-m is over 3:00

Weightlifting Strength Re-Test, Testing for Progress

Back or Front Squat

Find a 1-Rep Max

Rest as needed between lifts. Recommended rep scheme.

5-5-3-3-3-1-1-1-1

Weightlifting Conditioning, Mid-Duration

"CFE 08/18/18"

5 Round for Time: In Teams of 2,
100-Meter KB Carry, single KB
50 KB Swings
25 KB Shoulder to Overhead (Single KB)

All work divided

Athletes choose load on kettlebell and barbell. Something they can do unbroken in first round for their dose to work!

Weightlifting/Gymnastics Strength/Stamina Development

EMOM 12:

Evens: 0:15 Power Cleans
Odds: 0:15 Strict Dips

Cleans: You choose load. TNG for stamina, singles for power. 
Dips: Athletes have options between any level of dips. They may advance to weighted dips. 

Gymnastics/Weightlifting Strength Development

4 Supersets:

A. Strict Pull-Up Cluster
1 Cluster=3 Pull-Ups, rest :10,
3 Pull-Ups, rest :10, 3 Pull-Ups

Athletes with only assists pull-ups perform hardest negative. 

B. 10 reps of DB Shoulder Press Athletes can choose load.