Our Blog - CrossFit Westerville

03252020

CrossFit Westerville – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

3:00 On

3:00 Off

3:00 On

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3 “Macho Man” Complexes (115/85)

3 “Macho Man” Complexes (135/95)

3 “Macho Man” Complexes (155/105)

3 “Macho Man” Complexes (185/125)

3 “Macho Man” Complexes (205/145)

Max “Macho Man” Complexes (225/155)

1 “Macho Man” Complex:

3 Power Cleans

3 Front Squats

3 Jerks
Repeating from the start of the cycle

In this “Beast Builder Benchmark”, we’ll work through rounds of CompTrain’s “Macho Man” complex

1 Round of “Macho Man” is:

3 Power Cleans

3 Front Squats

3 Push Jerks

The format of this piece is: 3 Minutes On – 3 Minutes Off – 3 Minutes On

You’ll work as far as you can in the first three minutes, noting where you left off

After the rest period, you’ll pick up exactly where you left off and see how far you can get in the final three minutes of work

For Example: If you finished the 2nd round of “Macho Man” at the (155/105) barbell in the first three minutes, you’ll pick up with the start of the 3rd round of “Macho Man” at the weight when work resumes

You can even pick up in the middle of a round, it doesn’t have to be a fully completed round

“Macho Man” sets do not have to be completed unbroken

You can change weights as you go or have multiple barbells set-up beforehand — whatever is most convenient

The weight selection should feel as follows:

Bars 1-2: Light

Bars 3-4: Moderate

Bars 5-6: Heavier

You final score is total completed rounds and reps of “Macho Man”

If you reach the 6th and final barbell, you’ll complete as many round as possible at that weight until time runs out

Metcon

Dirty 30 (Time)

For Time:

30 Box Jumps (24/20)

30 CTB PU

30 KBS (53/35)

30 Front Squats (115/85)

30 TTB

30 Push Press (115/85)

30 Deadlifts (115/85)

30 WB (20/14)

30 Burpees

100 Double-Unders
“Dirty 30” is a long grind of a workout that includes a little bit of everything

We expect the 370 total reps to take between 20-30 minutes to complete

03252020

CrossFit Westerville – At Home Workouts

Warm-up

Metcon (No Measure)

2-3 Sets:

15 Knuckle Drags

15 Glute Bridges

15 Air Squats
Knuckle Drags –https://youtu.be/fCbgYvE8NYs

Metcon

Three – Peat (3 Rounds for reps)

With a running clock

A. On the 0:00…

3 Rounds:

20 Jumping Lunges

20 Single Arm Hang Dumbbell Snatches

B. On the 7:00…

3 Rounds:

20 Jumping Lunges

20 Single Arm Power Cleans

C. On the 14:00…

3 Rounds:

20 Jumping Lunges

20 Singe Arm Dumbbell Thrusters

Dumbbell – 50/35

On all dumbbell movements, alternate hands every 5 repetitions.
Coupling running with a few of our dumbbell weightlifting movements

We’ll begin each of the 3 round sets every 7 minutes ( 0:00, 7:00, 14:00)

If the 3 round sets takes less then 7 minutes to complete you will rest the remainder of the time

On each of the 3 dumbbell movements we’ll alternate hands every 5 reps

Single Arm Hang Dumbbell snatches will come from in between the legs, starting just above the knee

SIngle Arm Dumbbell Power cleans will start in between the feet with both ends of the dumbbell on the ground

Score will be 3 separate times

Metcon

Three – Peat (No Equipment Version) (3 Rounds for reps)

With a running clock

A. On the 0:00…

3 Rounds:

20 Jumping Lunges

20 Odd-Object Ground-to-Overhead

B. On the 7:00…

3 Rounds:

20 Jumping Lunges

20 Odd-Object Step-Ups

C. On the 14:00…

3 Rounds:

20 Jumping Lunges

20 Odd-Object Thrusters

03242020

CrossFit Westerville – CrossFit

Gymnastics

Metcon (Time)

For Time:

50 Strict Handstand Push-ups

*5 Minute Time Cap*

Gymnastics

Metcon (AMRAP – Reps)

1 Set:

Max Unbroken Strict Pull-ups

Metcon

Trip Advisor (3 Rounds for reps)

AMRAP 5:

Buy-In: 45/30 Calorie Assault Bike

Into Max Rounds

9 Power Cleans (95/65)

21 Double-Unders

Rest 5 Minutes

AMRAP 5:

Buy-In: 30/20 Calorie Bike

Into Max Rounds:

6 Power Cleans (135/95)

21 Double Unders

Rest 5 Minutes

AMRAP 5:

Buy-In: 15/10 Calorie Bike

Into Max Rounds:

3 Power Cleans (165/115)

21 Double Unders
We’ll work for 5 minutes and rest for 5 minutes in this high intensity interval workout

Each 5 minute AMRAP starts with a buy-in of Assault Bike calories

These buy-ins only happen once

Following the bike, you’ll complete as many rounds and reps as you can of power cleans and double unders with the time remaining

For Example: If you finish the bike in 3 minutes, you have 2 minutes to work through rounds on the bar and rope

Your score for each section is total rounds and reps of cleans and double unders

03242020

CrossFit Westerville – At Home Workouts

Warm-up

Metcon (No Measure)

EMOM 12:

Minute 1: :30 Jump Rope

Minute 2: 10 Russian Baby Makers

Minute 3: 20 Step Back Lunges

Minute 4: :30 Divebombers

Metcon

Gravity (Time)

5 Rounds For Time:

80 Double-Unders

40 Sit-Ups

20 Pushups

10 Reverse Burpees
5 rounds for time for this longer conditioning piece

Choose a double under number or variation that you can complete in no more then 2 sets each round

Let’s think about breaking up the push-ups up from the beginning knowing they’re going to catch up to us in rounds 4 and 5

Score will be time of completion

Reverse Burpees –https://youtu.be/WCEuVr-n_OY

Metcon

Gravity (No Equipment Version) (Time)

5 Rounds For Time:

60 “Dot Hops”

40 Sit-Ups

20 Pushups

10 Reverse Burpees
5 rounds for time for this longer conditioning piece

Let’s think about breaking up the push-ups up from the beginning knowing they’re going to catch up to us in rounds 4 and 5

Score will be time of completion

Dot Hops –https://youtu.be/mvTkmqg3oWQ

Revere Burpees – https://youtu.be/WCEuVr-n_OY

03232020

CrossFit Westerville – CrossFit

Weightlifting

Back Squat (E2MOM x 9 Sets )

Set #1 (On the 0:00) – 5 Reps @ 80%

Set #2 (On the 2:00)- 4 Reps @ 87%

Set #3 (On the 4:00) – 3 Reps @ 94%

Set #4 (On the 6:00) – 2 Reps @ 98%

Set #5 (On the 8:00) – 1 Rep @ 102%

Set #6 (On the 10:00) – 1 Rep @ 105%

Set #7 (On the 12:00) – 1 Rep

Set #8 (On the 14:00) – 1 Rep

Set #9 (On the 16:00) – 1 Rep

Take the last 3 sets today to try to establish a new PR

These percentages are based of your 5RM Back Squat

Sets 1-9 are completed on the 2:00

Metcon

Simple Plan (Time)

3 Rounds For Time:

50 Air Squats

35 Pushups

25/18 Calorie Row
Bodyweight movements are the highlight of this simple triplet workout

The balance between lower body push, upper body push, and total body pull should allow you to move relatively quickly through each movement

We expect times these three rounds to take around 9-15 minutes to complete

03232020

CrossFit Westerville – At Home Workouts

Warm-up

Metcon (No Measure)

2 Inchworms

2 DB/KB/Odd Object Bent over Row (each side)

2 Cossack Squats

4 Inchworms

4 DB/KB/Odd Object Bent over Row (each side)

4 Cossack Squats

6 Inchworms

6 DB/KB/Odd Object Bent over Row (each side)

6 Cossack Squats

Metcon

Cairo (AMRAP – Rounds and Reps)

Ascending Ladder for 15:00:

3 Strict Pull-Ups

3 Single Arm Dumbbell Squat Cleans

3 Dumbbell Facing Burpees

*Continue adding 3 reps to each movements

*Athlete’s choice on when to alternate hands on the single arm cleans.
Let’s see how far we can get in this 15 Minute workout

After each set of burpees we’ll add 3 reps to each movement

Athlete’s choice on when to alternate hands on the single arm cleans.

Choose rep schemes to hold onto through the workout that will allow us to continue good movement patterns

We want planned breaks here, and not to get forced into long breaks

Metcon

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

Ascending Ladder for 15:00:

2 Odd-Object to Shoulder

2 Odd-Object Goblet Squats

2 Odd-Object Facing Burpees

4’s, 6’s, 8’s…
Let’s see how far we can get in this 15 Minute workout

After each set of burpees we’ll add 2 reps to each movement

Let’s try to hold on to the Odd-Object through the squats and break up the Odd-Object to shoulder when we need to

Your score here will be total rounds + reps * For Example *

If you complete the rounds of 12’s for each movement and make it through 14 Odd-Object to Shoulder and 10 Odd-Object Goblet Squats your score would be 12+24

We want planned breaks here, and not to get forced into long breaks

03222020

CrossFit Westerville – CrossFit

Check out the “At Home Workout”, go for a run outside, work on some mobility, do some yoga, meditate, or just take a break.

03222020

CrossFit Westerville – At Home Workouts

Warm-up

Metcon (No Measure)

3 Sets

5 SumoDogs

30 Second Hollow Hold

5 Shoulder Taps (Pike position)

30 Second Arch Hold

Metcon

32-Pack (4 Rounds for reps)

Tabata:

Single Arm Plank

Glute Bridges

Single Arm Plank

Flutter Kicks

*Single Arm plank alternates on each interval (right hand up, left leg up, then opposite on the next)
* We’ll work through all 8 tabata rounds of a movement before moving on to the next movements

* A tabata is :20 Seconds of work :10 of rest

* You’ll spend 4 Minutes at each station

* You will have 4 scores for this workout, one for each movement

* Total workout time is 16 Minutes

Light and Fast!!!

CrossFit Westerville – Weightlifting

Muscle Snatch (8 x 1)

* Super Set with Power Snatch and Squat Snatch

* Start light and ramp up

Hang Power Snatch (8 x 1)

Hang Snatch (8 x 1)

* Squat

Accessory

Metcon (No Measure)

3 Rounds for Quality:

5 Kneeling Muscle Snatches

10 Snatch Grip Bent-Over Rows

15 Side Plank Clam Shells per Side

03212020

CrossFit Westerville – CrossFit

Tic Tac Toe (Time)

For Time (30 Minute Cap):

3 Rounds:

21/15 Calorie Assault Bike

15 Toes to Bar

15 Thrusters (95/65)

15 Thrustrers (115/85)

15 Thrusters (135/95)

3 Rounds:

21/15 Calorie Assault Bike

15 Barbell Facing Burpees