Archive for February, 2020

02282020

Announcements

This Saturday (29-Feb) during and after Community WOD we will have a representative from Formula O2 at the gym passing out samples and information on Formula O2.

CrossFit Westerville – CrossFit

Weightlifting

Front Squat (Every 1:30 x 7 Sets )

Set 1 : 3 Reps @ 79%

Set 2 : 1 Rep @ 84%

Set 3 : 3 Reps @ 79%

Set 4 : 1 Rep @ 87%

Set 5 : 3 Reps @ 79%

Set 6 : 1 Rep @ 90%

Set 7 : 12 Reps @ 64%

*Percentages based on 1RM Front Squat

Metcon

Fortitude (AMRAP – Reps)

Alternating On the Minute x 30 (15 Rounds):

Even Minutes – 15/12 Calorie Row

Odd Minutes – 15 Burpees
We’ll alternate on the minute between these two stations for 30 minutes, or 15 rounds total

While the workout has a prescribed rep scheme, let’s adjust these numbers to something you are confident you could complete in around 50 seconds per movement each round

Your score today will be the lowest rounds of row calories + your lowest round of burpees

For Example:

If you complete the 15 calorie row and 15 burpees on every round, your score for the day is 30

If you are able to maintain 15 calories on the rower, but drop to 12 burpees in one round, your score for the day is 27

02272020

Announcements

This Saturday (29-Feb) during and after Community WOD we will have a representative from Formula O2 at the gym passing out samples and information on Formula O2.

CrossFit Westerville – CrossFit

Optional Active Recovery

Metcon (No Measure)

5 Sets:

4 Minute Machine of Choice

:30s Side Plank (Each Side)

10 American KB Swings (53/35)

Mobility

Metcon (No Measure)

Upper Body:

1. Dead Hang: 1 Minute

2. Shoulder to Floor: 1 Minute

3. Blackburns: :30s

Lower Body:

1. Couch Stretch: 2 Minutes Each Side

2. Pigeon Pose: 2 Minutes Each Side

3. Butterfly: 90 Seconds

4. Pike: 1 Minute

5. Squat with Internal Rotation: :30s

6. Shinbox: 1 Minute

02262020

Announcements

This Saturday (29-Feb) during and after Community WOD we will have a representative from Formula O2 at the gym passing out samples and information on Formula O2.

CrossFit Westerville – CrossFit

Weightlifting

Metcon (Weight)

On the 1:30 x 6 Sets:

Set 1: 11 Deadlifts + 11 Push Jerks

Set 2: 11 Deadlifts + 9 Push Jerks

Set 3: 11 Deadlifts + 7 Push Jerks

Set 4: 11 Deadlifts + 5 Push Jerks

Set 5: 11 Deadlifts + 3 Push Jerks

Set 6: 11 Deadlifts + 1 Push Jerk
Start your first set between 40-50% of your 1RM Push Jerk

The goal here is to gradually increase loading as the overhead repetitions decrease

With rest built in, we recommend pushing for unbroken sets of Push Jerks

Record all 6 barbell weights used

Use one barbell and change out the weight as you go

Metcon

Biltmore (AMRAP – Rounds and Reps)

AMRAP 15:

30/21 Calorie Bike

30 Box Jump Overs (24″/20″)

30 Double Dumbbell Power Cleans (50’s/35’s)
In this triplet AMRAP workout, we’re looking for a steady effort over the 15 minutes of work

You can expect to complete somewhere in 2+ to 3+ round range

02252020

CrossFit Westerville – CrossFit

Gymnastics

Handstand Push-ups (Every 1:30 x 5 Sets )

1 Set of Strict Handstand Push-ups

This Strict Handstand Push-up piece is a repeat from last week

The goal of today is to best lest week’s effort

As a reminder, let’s pick a number of unbroken strict handstand push-ups that you think you can sustain for 5 rounds

Metcon

Black Rose (Weight)

On the 4:00 x 5 Rounds:

50 Double Unders

5 Bar Muscle-ups

5 Power Snatches
In the interval conditioning piece, a new rounds starts every 4 minutes

You’ll complete the 3 listed movements and rest whatever time remains in the 4-minute window

We want rest built in to help preserve intensity, so cap these rounds at 3 minutes to allow for at least 1 minute of rest

There is no time component to today’s workout, as your score is the heaviest set of 5 power snatches

However, these short windows are there to encourage you to move with a sense of urgency through these 3 movementsYou’ll build in weight each round on the power snatches

Start around 55-60% of your 1RM Snatch for the first set and gradually build to a heavy set of 5 for the day

SUBS:

Bar Muscle-ups:

Reduce Reps

Banded Bar Muscle-ups

Jumping Bar Muscle-ups

C2B Pull Ups

Banded C2B

Double Unders:

Reduce Reps

75 Single Unders (1.5x)

1 Minute of Practice

Conditioning

Metcon (Calories)

Bike Conditioning:

3 Sets:

4 Minutes On

1 Minute Off
Pushing for consistent calorie outputs across the 3 sets

Move at a moderately hard pace that you see yourself being able to hold for each 4-minute effort

Your score is the lowest calorie number over the 3 sets

02242020

CrossFit Westerville – CrossFit

Weightlifting

Back Squat (E2MOM and EMOM )

Sets 1-4 are completed E2MOM

Sets 5-11 are completed EMOM

Set 1 : 9 Reps @ 78%

Set 2 : 7 Reps @ 85%

Set 3 : 5 Reps @ 92%

Set 4 : 3 Reps @ 97%

Set 5 : 1 Rep @ 102%

Set 6 : 1 Rep @ 104%

Set 7 : 1 Rep @ 106-107%

Set 8 : 1 Rep @ 106-107%

Set 9 : 1 Rep @ 106-107%

Set 10 : 1 Rep @ 106-107%

Set 11 : 1 Rep @ 106-107%

Metcon

Black and Tan (Time)

3 Rounds:

9 Front Squats (95/65)

7 Toes to Bar

5 Lateral Barbell Burpees

30/21 Calorie Row

3 Rounds:

9 Front Squats (95/65)

7 Toes to Bar

5 Lateral Barbell Burpees

30/21 Calorie Row

3 Rounds:

9 Front Squats (95/65)

7 Toes to Bar

5 Lateral Barbell Burpees
In today’s conditioning piece, you’ll complete all three rounds of 9-7-5 before moving on to the rower for the 30/21 calories.

Note that there is not a row to finish the workout – you’ll only be on the rower twice today.

We expect the workout to take around 15-22 minutes to complete

02232020

CrossFit Westerville – CrossFit

Metcon

Team Barbara (AMRAP – Rounds and Reps)

In Teams of 2

AMRAP 20:

20 Pull-ups

30 Push-ups

40 AbMat Sit-ups

50 Air Squats
Working through a team version of this all bodyweight CrossFit benchmark

One athlete works while the other rests in “Team Barbara”

You and your teammate can split up the reps however you see fit

Complete all reps at one station before moving on to the next

Your score it total rounds and reps completed at the end of the 20 minutes

MODS:

Push-ups:

Reduce Reps

Elevate Hands to Box or Bench

Knee Push-ups

Pull-ups:

Reduce Reps

Banded Pull-ups

Jumping Pull-ups

Ring Rows

Extra Credit

Miami Heat (Time)

For time:

21/15 Cal Ski

21/15 Cal Assault Bike

21/15 Cal Row
* Challenge a friend to make it more interesting and race!!!

Live in the moment

CrossFit Westerville – Weightlifting

“We’re so busy watching out for what’s just ahead of us that we don’t take time to enjoy where we are.” -Bill Watterson

Power Clean + Front Squat + Squat Clean (8×1)

* new set every 2:30

1: 55%

2: 60%

3: 65%

4: 70%

5 & 6: 75%

7 & 8: 80%

Accessory

Metcon (No Measure)

3 Giant Sets:

50′ KB Cross Body Carry, Left

50′ KB Cross Body Cary, Right

10 DB Side Plank Rotations, Left

10 DB Side Plank Rotations, Right

Max Effort Unbroken L-Sit Hold

Rest 2 min between sets

02212020

CrossFit Westerville – CrossFit

Weightlifting

Front Squat (Every 1:30 x 7 Sets )

Set 1 : 3 Reps @ 77%

Set 2 : 1 Rep @ 82%

Set 3 : 3 Reps @ 77%

Set 4 : 1 Rep @ 85%

Set 5 : 3 Reps @ 77%

Set 6 : 1 Rep @ 88%

Set 7 : 12 Reps @ 62%

*Percentages Based on 1RM Front Squat

Metcon

Wise Men (3 Rounds for reps)

AMRAP 3:

Max Rounds of Macho Man (135/95)

Rest 3 Minutes

AMRAP 3:

Max Rounds of Macho Man (155/105)

Rest 3 Minutes

AMRAP 3:

Max Rounds of Macho Man (185/135)
“Wise Men” is a CompTrain Benchmark workout

You’ll work through max rounds of the “Macho Man” complex in three minute windows

With 3 minutes of rest built in, we’re looking to push hard during these work intervals

Your score in each AMRAP 3 is the total completed rounds and reps

1 “Macho Man” complex is:

3 Power Cleans

3 Front Squats

3 Push Jerks

The weights will slightly increase with each round

Let’s choose our barbell weights based off the following recommendations:

1st Round: Lighter weight that you see yourself being able to complete around 6+ rounds (1 Round Every :30 Seconds)

2nd Round: Moderate weight that you see yourself being able to complete around 4+ rounds (1 Round Every :45 Seconds)

3rd Round: Moderately Heavy weight that you see yourself being able to complete around 3+ rounds (1 Round Every Minute)

02202020

CrossFit Westerville – CrossFit

Optional Active Recovery

Metcon (No Measure)

30 Minute Bike

Every 5 Minutes:

5 Strict Pull-ups

10 Push-ups

15 Kettlebell Swings (53/35)
This Optional Active Recovery piece is not for time, rather to just move around and break a sweat

The workout begins on the bike

Every 5 minutes, you’ll get off and complete 1 round of 5-10-15

Choose variations that allow you to complete each movement unbroken

Rounds begin on the 5:00 – 10:00 – 15:00 – 20:00 – 25:00

MODS:

Push-ups:

Reduce Reps

Hands on Box or Bench

Knee Push-ups

Strict Pull-ups:

Reduce Reps

Banded Strict Pull-ups

Ring Rows

Mobility

Metcon (No Measure)

Upper Body:

1. Dead Hang: 1 Minute

2. Shoulder to Floor: 1 Minute

3. Blackburns: :30s

Lower Body:

1. Couch Stretch: 2 Minutes Each Side

2. Pigeon Pose: 2 Minutes Each Side

3. Butterfly: 90 Seconds

4. Pike: 1 Minute

5. Squat with Internal Rotation: :30s

6. Shinbox: 1 Minute

02192020

CrossFit Westerville – CrossFit

Weightlifting

Thruster (EMOM x 7min )

Minute 1: 115/85

Minute 2: 135/95

Minute 3: 155/105

Minute 4: 155/105

Minute 5: 155/105

Minute 6: 135/95

Minute 7: 115/85

The Thruster is the focus of today’s Beast Builder

Within each minute, you’ll complete one single unbroken set at the listed weight

Once the bar hits the ground, you’ll rest until the next minute begins

In other words, there are a total of 7 sets across the EMOM, where you’ll push for max reps at each

You can use 3 different barbells or change out weights during your rest

Choose your weights based on the following recommendations:

1st Barbell: A weight that you could cycle for 21+ reps unbroken when fresh

2nd Barbell: A weight that you could cycle for 15+ reps unbroken when fresh

3rd Barbell: A weight that you could cycle for 9+ reps unbroken when fresh

Record your total reps at each barbell

Your score will be the sum total of all 7 rounds

Metcon

Long Haul (Time)

2 Rounds For Time:

20 Push Presses (115/85)

30 Single Dumbbell Box Step-ups

40 Burpees

50/35 Calorie Row

Dumbbell: 50/35

Box: 24″/20″
2 rounds for time through this longer conditioning piece

We expect this workout to take around 15-25 minutes to complete

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