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CrossFit Evolution

Tuesday
Oct212014

10.21.14 Tuesday

Marcos Front Squatting. Laura, Siena & Julie photoboming him. Our neighbours were doing a final check up on the fire alarm - it was blaring inside the entire building, so we set up the squat stands outside to squat old school CrossFit style.
 

Back Squat 1-1-1-1-1-1-1-1, then

Rx
Three rounds for time:
400 m Run
 30 Sit-ups
  10 Hang Power Cleans (115/73)
   1 Rope Climb

Rx+ 
Three rounds for time of:
400 m Run
 10 Roll outs 
  10 Hang Power Cleans (155/93)
   1 Rope Climb (climb legless if possible)

Do Rx+ in a weighted vest if possible.

Post loads & times to comments. 

Extra: Dumbbell Bench & Pullover 5-5-5-5-5

Monday
Oct202014

10.20.14 Monday

Relaxing after the workout: Lesli, Sean, Chris, Luis & Garrett
 

Practice "Pistols" (1 legged Squats) and/or work on Ankle & Hip Mobility, then

How many rounds can you do in 20 minutes of:
Rx
10 Strict Pull-ups
 20 Pistols (total reps; alternating)
  30 Push-ups (hand release)
   40 Box Jumps (24/20)
    50 Air Squats

Rx+
10 Muscle Ups (7 for ladies)
 20 Weighted Pistols (55/35; total reps; alternating)
  30 Handstand Push-ups (25's+AB/10's+AB)
   40 Box Jump Overs (24/20)
    50 Wall Balls

Post scores to comments.

Extra: Handstand Practice


An interesting way to develop "pistols" & general flexibility. 

Saturday
Oct182014

10.18.14 Saturday

Tiffany C always happy to set a PR - 193 lbs Deadlift!
 

Bench Press 3-3-3-3-3, then

How high can you go up the ladder in 15 minutes of:
200 m Run (sprint on the straights)
 2 Chest To Bar Pull-ups
200 m Run
 4 Chest To Bar Pull-ups
200 m Run
 6 Chest To Bar Pull-ups...

For Rx+ do 1-2-3-... Bar Muscle Ups

Post loads & scores to comments. 

Friday
Oct172014

10.17.14 Friday

Chris S vs "The Shining"
 

Weighted Chest To Bar Pull-up 2-2-2-2-2, then

For max reps:
2 mins Box Jumps (24/20; step down)
 1 min Rest
2 mins Push Press (2x35/2x25)
 1 min Rest
2 min Sumo Deadlift High Pull (55/35)
 1 min Rest
2 min Double Unders (2 Double Unders = 1 rep)
 1 min Rest
2 min Row (calories)

Score is sum total of all reps.

Post loads & scores to comments. 

Extra: Back Squat 3-3-3-3-3 (no belts/sleeves; build up or do 5x3 at 70-80% your max Back Squat)

Thursday
Oct162014

10.16.14 Thursday

Lesli

Hang Power Clean + Hang Squat Clean 1-1-1-1-1, then

How many rounds can you do in 12 minutes of:
 2 Muscle Ups
 4 Strict Handstand Push-ups (25's+AB/10's+AB)
 8 Swings (55/35)

Post loads & scores to comments. 

Extra: Muscle Snatch + Power Snatch + Squat Snatch + OHS (straps recommended)
 

Wednesday
Oct152014

10.15.14 Wednesday

"Hero" workout on Saturday.

Mobility, then 

Front Squat 2-2-2-2-2-2-2

Five rounds for time of:

 5 Deadlifts (use max squat of the day)
  15 Wall Balls (20/10)

Post loads & times to comments. 

Extra: Weighted Chest To Bar Pull-up 2-2-2-2-2 (slow negative; start at BW, accumulate at least 4-5 heavy sets)

Tuesday
Oct142014

10.14.14 Tuesday

Positive visualisation technique

Hang Power Snatch + Overhead Squat 1-1-1-1-1, then

With a continuously running clock do:
 1 Power Clean on the 1st minute,
 2 Power Cleans on the 2nd minute,
 3 Power Cleans on the 3rd...

Begin each round with 5 Burpees. Continue as long as possible. Fraction sets as necessary.

For Rx use 135/73 and for Rx+ use 165/93 & do Strict Burpees.

Posts loads & scores to comments. 

Extra: Handstand Practice + max Handstand Walk in 60 seconds in 6' unbroken increments.

Monday
Oct132014

10.13.14 Monday

Pre-workout mobility party

Rack Jerk 3-3-3-2-2-2-1-1-1-1, then

How many rounds can you do in 11 minutes of:
50 Sit-ups
 40 Air Squats
  30 Push-ups
   20 Pull-ups

Post loads & scores to comments. 

Extra: Deadlift practice