Categorized as: Uncategorized

04012020

CrossFit Westerville – At Home Workouts

Warm-up

Metcon (No Measure)

8 Minutes For Quality:

30 Second Hollow Hold

200 Meter Jog

10 PVC Pass Throughs

5 Inchworm to Push-ups

*Use broomstick, or towel/band

Metcon

Kansas City (AMRAP – Rounds and Reps)

5 x 3:00 AMRAP, Resting 1:00 between:

AMRAP 3:

6 Burpees

8 Alternating Single Arm Squat Cleans

10 Lateral Over-And-Back DB Hops*

*New standard: Hopping over and back = 1 rep
3 Minutes on 1 Minute off in these fast paced intervals

Since these are 3 Minute AMRAPs you’ll move back to the burpees following the lateral DB Hops

The goal is to choose rep schemes, weights, and variations that allows for 2+ rounds to be completed within the 3 minutes

Standard burpees today, hitting the chest on the ground and jumping with a full hip extension at the top

The Alternating Single Arm Squat cleans will start with both heads of the dumbbell in between the feet for each rep

We will alternate hands after every rep

For each lateral Db hop, over and back will count as 1 rep

Your score will be total rounds + reps for all 5 AMRAPs, enter each score separately and SugarWOD will add them together for a sum total

Metcon

Kansas City (No Equipment Version) (AMRAP – Rounds and Reps)

5 x 3:00 AMRAP, Resting 1:00 between:

AMRAP 3:

6 Burpees

8 Odd-Object Squat Cleans

10 Lateral Over-And-Back Odd-Object Hops*
3 Minutes on 1 Minute off in these fast paced intervals

Since these are 3 Minute AMRAPs you’ll move back to the burpees following the lateral DB Hops

The goal is to choose rep schemes, weights, and variations that allows for 2+ rounds to be completed within the 3 minutes

Standard burpees today, hitting the chest on the ground and jumping with a full hip extension at the top

For each lateral odd-object hop, over and back will count as 1 rep

Your score will be total rounds + reps for all 5 AMRAPs, enter each score separately and SugarWOD will add them together for a sum total

03312020

CrossFit Westerville – At Home Workouts

Warm-up

Metcon (No Measure)

6 Inchworms

6 DB/KB Strict Press

6 Broad Jumps

4 Inchworms

4 DB/KB Strict Press

4 Broad Jumps

2 Inchworms

2 DB/KB Strict Press

2 Broad Jumps

*Performed with light DB/KB

Metcon

Kelly’s House (Time)

5 Rounds For Time:

400m Run

30 DB/KB Goblet Thrusters

30 Lateral Hops over DB/KB
n this 5 round triplet workout, the focus is maintaining consistency over the 5 rounds

Run at a moderate pace that you could sustain for all 5 rounds and that allows you to thrive on the goblet thrusters

Goblet Thrusters will be completed with a single dumbbell held with a hand on either end of the dumbbell

Choose a weight that will allow for thrusters to be completed in 1-2 sets

Metcon

Kelly’s House (No Equipment Version) (Time)

5 Rounds For Time:

400m Run

30 “Odd-Object” Thrusters

30 Lateral Hops over “Odd-Object”
In this 5 round triplet workout, the focus is maintaining consistency over the 5 rounds

Run at a moderate pace that you could sustain for all 5 rounds and that allows you to thrive on the thrusters

Set up your Odd-Object weight for something that will allow for thrusters to be completed in 1-2 sets

For the lateral hops, let’s make sure we’re choosing something to hop over that will keep us moving

03302020

CrossFit Westerville – At Home Workouts

Warm-up

Metcon (No Measure)

5 Rounds:

5 Russian Baby Makers

10 Calorie Bike/Row/:30s Run in Place

15 Scapular Push-ups

Metcon

Cookie Monster (AMRAP – Rounds and Reps)

AMRAP 15:

20 Single Arm Dumbbell Snatches

40 Double-Unders

20 Burpees

40 Double-Unders
Looking to complete 5+ rounds in this 15 minute AMRAP

Find a moderate- heavy weight on the DB that will allow you to complete the set unbroken

The main thing to consider today is how to attack the burpees, this is likely where people will get held up

Aim to complete the double unders unbroken

Metcon

Cookie Monster (No Equipment Version) (AMRAP – Rounds and Reps)

AMRAP 15:

20 “Odd-Object” Ground-to-Overhead

20 Lateral Hops over “Odd-Object”

20 Burpees

20 Lateral Hops over “Odd-Object”
Looking to complete 5+ rounds in this 15 minute AMRAP

Set up the “Odd-Object” add a moderare-heavy weight that will allow you to complete the set unbroken

The main thing to consider today is how to attack the burpees, this is likely where people will get held up

Aim to find a rhythym on the lateral hops and complete the lateral hops unbroken

It’s here if you want it!!

CrossFit Westerville – Weightlifting

To all the Olympic Lifters, building to a heavy lift is fun but not necessary to perfect technique and improve lifts. Here is a breakdown of positions in the Snatch. You can do this with a PVC pipe. Video yourself and look at where your at. More time spent in uncomfortable positions makes them less uncomfortable!

https://www.instagram.com/tv/B-KJZo4HefN/?igshid=3wp8k4xlz0ff

Hang Power Clean (8 x 2)

* Every 2:30 minutes

* 3 second pause in the catch on both reps

* progressive over the 8 sets

Accessory

Metcon (No Measure)

With a Resistance Rand:

* Maintain a wall-sit through out the circuit

A. 3 sets:

15 pull aparts

15 front raises

15 upright rows

rest 90sec

B. 4 sets:

12 lateral raises

12 shoulder press

rest 90sec

C. 25-20-15-10

Single reverse fly

minimal/no rest

https://www.instagram.com/p/B-IWBFqHcTW/?igshid=1dhrpssuz8yzy

03292020

CrossFit Westerville – At Home Workouts

Metcon

Steady Betty (No Measure)

4 Rounds (20:00 Total)

:40s Weighted Hollow Hold, :20s Rest

:40s Romanian Deadlifts, :20s Rest

:40s Single Arm OHS Hold (L), :20s Rest

:40s Single Arm OHS Hold (R), 1:20 Rest
Completed with a dumbbell or pack

Mobility

Metcon (No Measure)

1.Couch Stretch: 2 Minutes Each Side

2. Pike Stretch: 2 Minutes

3. Child’s Pose: 1 Minute

4. Handstand Hold Stretch: Accumulate 1 Minute

5. Pigeon Pose: 2 Minutes Each Side

03282020

CrossFit Westerville – CrossFit

Warm-up

Metcon (No Measure)

3 Rounds:

10 Inchworms

10 Russian Kettlebell Swings (Light Kettlebell)

10 Calorie Row

10 PVC Pass Throughs

Barbell Warmup:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Metcon

SeaWorld (Time)

3 Rounds for time (30 Minute Time Cap):

25 Power Snatches (75/55)

10 Power Clean and Jerks

1,000 Meter Row

*Round 1: 135/95

Round 2: 155/105

Round 3: 185/135
*We expect this workout to take 20+ minutes to complete

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

1st Bar: A light-moderate weight that you could complete for 18+ reps unbroken when fresh

2nd Bar: A moderate weight that you could complete for 12+ reps unbroken when fresh

3rd Bar: A moderately heavy weight that you could complete 6+ reps unbroken when fresh

Based on the nature of the workout, we’ll likely be completing all the clean and jerks as singles during the workout

03282020

CrossFit Westerville – At Home Workouts

Warm-up

Metcon (No Measure)

3 Sets

1 Minute Jog In Place

10 DB Swings ( eye level)

15 AbMat Sit-ups

20 Air Squats

Metcon

SeaWorld (At Home) (6 Rounds for time)

On the 5:00 x 6 Rounds:

10 Alternating Single DB Power CJ

400m Run

100m Single DB Farmer Carry
* Switch hands after 50m on carry

Run Subs:

500m Row

28/20 Cal Bike

2:00 Single Unders

100m Carry Sub:

10 Side tips per side

SeaWorld (No Equipment) (6 Rounds for time)

On the 5:00 x 6 Rounds:

Wearing Back Pack or weight vest:

15 Pushups

15m Walking Lunge

400m Run
Run Sub:

2:00 Single Unders

03272020

CrossFit Westerville – At Home Workouts

Warm-up

Metcon (No Measure)

3 Rounds

30 Seconds Samson Stretch

15 Glute Bridges

30 Seconds Cossack Squats

15 Air Squats

Metcon

Deck of Cards (Time)

Spades – Goblet Squats

Clubs – Burpees

Diamonds – Sit-Ups

Hearts – Single Arm DB Snatches

Metcon

Deck of Cards (No Equipment Version) (Time)

Spades – Odd-Object Zercher Squats

Clubs – Odd-Object to Shoulder

Hearts – Sit-Ups

Diamonds – Burpees

03272020

CrossFit Westerville – CrossFit

Weightlifting

Front Squat (E2MOM)

Set #1 (On the 0:00) – 3 Reps @ 80%

Set #2 (On the 2:00) – 1 Rep @ 90%

Set #3 (On the 4:00) – 3 Reps @ 80%

Set #4 (On the 6:00) – 1 Rep @ 93%

Set #5 (On the 8:00) – 3 Reps @ 80%

Set #6 (On the 10:00) – 1 Rep @ 96%

Set #7 (On the 12:00) – 12 Reps @ 70%

Metcon

T-Mobile (AMRAP – Rounds and Reps)

AMRAP 15:

5 Bar Muscle-Ups

10 Overhead Squats (95/65)

15 Deadlifts (95/65)
In this light weight workout, the reps increase as the complexity of the movement decreases

Let’s choose weights and variations that allow you to complete around 5 rounds over the 15 minutes (Every 3 Minutes)

03262020

CrossFit Westerville – At Home Workouts

Warm-up

Metcon (No Measure)

2-3 Sets

5 Inchworms

30 Second Hollow Hold

10 Scapular Push Up

30 Second Superman Hold

5 Air Squats (with 3 second pause at the bottom)

Metcon

Cindu (AMRAP – Rounds and Reps)

AMRAP 20:

5 Strict Pull-Ups

10 Pushups

15 Air Squats

30 Double-Unders
“Cindu” alternates between upper body pull, and upper body push, lower body push, and conditioning

Let’s break these up in a way that you would if you were completing 15 rounds for time

The big things to consider are the upper body movements

The reps on the pull-ups are on the lower side, but there are 75+ strict pull-ups total in this workout

If you need a quick break here, think about going 3-2

The push-ups can add up over these rounds

Breaking these up into quick sets of 5-5 or 4-3-3 can help you stay consistent

The air squats help you pace out workout and provide a break for the upper half

Move at a pace through those that allows you to thrive on the upper body movements

Choose rep number or variation that allows double unders to be completed in 1 set

Metcon

Cindu (No Equipment Version) (AMRAP – Rounds and Reps)

AMRAP 20 Minutes:

15 Odd-Object Rows

15 Pushups

15 Air Squat Hops (over pack)
“Cindu” alternates between upper body pull, and upper body push, lower body push

Let’s break these up in a way that you would if you were completing 20 rounds for time

The big things to consider are the upper body movements

The push-ups can add up over these rounds

Breaking these up into quick sets of 5-5 or 4-3-3 can help you stay consistent

For the air squats hops let’s jump latterally over our odd-object

Move at a pace through those that allows you to thrive on the upper body movements