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03212020

CrossFit Westerville – At Home Workouts

Warm-up

Metcon (No Measure)

3 Sets

200m Run

15 Glute Bridges

15 Knuckle Drags (https://www.youtube.com/watch?v=fCbgYvE8NYs&feature=youtu.be)

Metcon

Tic Tac Go (AMRAP – Rounds and Reps)

AMRAP 25:

10 Air Squats + 400m Run

20 Air Squats + 400m Run

30 Air Squats + 400m Run

Continue to add (10) squats per round
After each run we’ll add 10 reps to our Air Squats

Our score today will be the amount of Air Squats we complete plus however many reps we get into the next round

For ease let’s count the run as 4 reps for the full 400m run (300=3, 200=2, 100=1) * For

Example *

If you finish the round of 40 Air Squats + the 400m Run and get 10 squats into the next round your score will be 44+10

If unable to run:

AMRAP 25 minutes:

10 Air Squats + 50 Double-Unders

20 Air Squats + 50 Double-Unders

30 Air Squats + 50 Double-Unders

40 Air Squats + 50 Double-Unders

50 Air Squats + 50 Double-Unders

60 Air Squats + 50 Double-Unders

70 Air Squats + 50 Double-Unders

Sub:

75 Singles

1:00 of Double Under practice

03202020

CrossFit Westerville – CrossFit

Front Squat (7 sets on the 2:00)

Set 1: 3 Reps @ 80%

Set 2: 1 Rep @ 88%

Set 3: 3 Reps @ 80%

Set 4: 1 Rep @ 91%

Set 5: 3 Reps @ 80%

Set 6: 1 Rep @ 94%

Set 7: 12 Reps @ 68%

These percentages based on your 1RM Front Squat

Task Priority Fight Gone Bad (Time)

For Time:

3 Rounds:

30 Wallballs (20/14)

30 Sumo Deadlift High Pulls (75/55)

30 Box Jumps (24/20)

30 Push Press (75/55)

30/20 Cal Row

1:00 Minute Rest
* “Task Priority Fight Gone Bad” is a twist on the classic benchmark workout “Fight Gone Bad”

* Rather than completing 1 minute stations, we’ll work through 150/140 reps per round

* Your score is the total time, including rest, it takes you to complete the 3 rounds

* We expect this to be a longer piece that takes around 18-30 minutes to complete

03202020

CrossFit Westerville – At Home Workouts

Warm-up

Metcon (No Measure)

3 Sets

5 DB Strict Press- light weight (Each Side)

10 Lateral Stair Steps(Each Side)

15 AbMat Sit-ups

20 Air Squats

Metcon

Garage Fight (3 Rounds for reps)

3 Rounds of 1:00 Minute at Each:

Dumbbell Goblet Thrusters

Single Dumbbell Power Cleans

Hops over the Dumbbell

Single Arm Push Presses

Burpees

Rest
In today’s 17 minute workout we’ll work through 5 different movements and a resting station

The goal is to keep consistent rep counts throughout the duration of the workout

Switch arms every 5 reps on the cleans and push press

We have a couple of options when it comes to pacing this workout

* Choose a pace that will allow good movement quality for each 1 Minute station

-OR-

* Choose a rep count that you can sustain through this 17 minute workout

Let’s try to move through the entire minute at each station

We’ll keep 3 separate scores for each round, Wodify will add them up for a sum total for the Whiteboard

No Equipment Version:

3 Rounds of 1:00 Minute at Each:

Odd-Object Thrusters

Odd-Object Cleans

Hops over Odd-Object

Odd-Object Reverse Lunges

Burpees

Rest

03192020

CrossFit Westerville – CrossFit

Metcon (No Measure)

On the Minute x 20 (5 Sets of Each):

Minute 1: 15/12 Calorie Row

Minute 2: 10 Burpees

Minute 3: 20 Air Squats

Minute 4: 40 Second Hollow Hold
Sub for Row:

15 Sumo Deadlift High Pulls with an empty barbell

Mobility

Metcon (No Measure)

Specific Mobility:

2:00 Laying with butt against a wall, legs up the wall spread eagle

20 Warrior Squats

1:00 in DownDog
Upper Body:

1. Puppy Pose: 1 Minute

2. Shoulder to Floor: 1 Minute

3. Wrist Stretches: 1 Minute

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. Straddle: 1 Minute

6. Kneeling Split: 1 Minute

03192020

CrossFit Westerville – At Home Workouts

Warm-up

Metcon (No Measure)

3 Sets

5 Inchworms

30 Second Hollow Hold

30 Second Arch Hold

5 Single Leg Glute Bridge (Each Side)

Metcon

Farm Land (AMRAP – Rounds and Reps)

AMRAP 15:

9 Strict Pull-Ups

15 Hand-Release Pushups

21 Dumbbell Swings
* Pick a rep scheme for pull-ups that allows you to maintain a steady pace for the whole 15 minutes

Example Pull-Up rep schemes

* 5-4 *

* 4-3-2 *

* 3- 3-3 *

* 3-2-2-2 *

* Singles *

*On the pushups we are looking for a full lock out of the arms at the top of the movement and hands off the ground at the bottom

* As we move through push-ups our body should go from the top to the bottom in a straight line through the movement

* If unable to complete 15 Hand release push-ups you can substitute knee push-ups

No Equipment Version:

AMRAP 15:

15 Hand-Release Pushups

18 Bent over Backpack Rows

21 Glute Bridges

03182020

CrossFit Westerville – At Home Workouts

Warm-up

Metcon (No Measure)

8 Minutes For Quality:

20 Single Unders

16 Shoulder Taps

10 Pass Throughs *

5 Inchworm to Push-ups

*Use broomstick, towel, or band

Shoulder Taps to be done with feet elevated in pike position, modify to Plank position if needed

Metcon

Palace (AMRAP – Reps)

AMRAP 6 minutes:

2 Single DB Reverse Lunges

20 Double Unders

4 Single DB Reverse Lunges

20 Double Unders

6 Single DB Reverse Lunges

20 Double Unders

Continue to add (2) reverse lunges per round

Rest 2 minutes

AMRAP 6 minutes:

2 Single DB Power Snatches

20 Double Unders

4 Single DB Power Snatches

20 Double Unders

6 Single DB Power Snatches

20 Double Unders

Continue to add (2) power snatches per round
* DB Power Snatches will be alternating each rep

* Choose a DB weight that when fresh you’d be able to complete 20+ reps unbroken

*Shoot for unbroken sets on the double unders

No Equipment Version:

AMRAP 6:

2 Odd-Object Reverse Lunges, 20 Lateral Hops Over Odd-Object

4 Odd-Object Reverse Lunges, 20 Lateral Hops Over Odd-Object

6 Odd-Object Reverse Lunges, 20 Lateral Hops Over Odd-Object

*Continue to add (2) reverse lunges per round

Rest 2:00

AMRAP 6:

2 Odd-Object Ground to Overhead, 20 Lateral Hops Over Odd-Object

4 Odd-Object Ground to Overhead, 20 Lateral Hops Over Odd-Object

6 Odd-Object Ground to Overhead, 20 Lateral Hops Over Odd-Object

*Continue to add (2) ground to overhead per round

* Odd object, grab anything with some weight to it. Fill a backpack/bag with books, grab a kids or pet, whatever you have available!!

03182020

CrossFit Westerville – CrossFit

Metcon

Weightlifting

Metcon (5 Rounds for weight)

5 Rounds:

Every 4min

3 Unbroken Sets (9 Reps Total)

1 High Hang Squat Clean

1 Hang Squat Clean

1 Squat Clean
Today’s Beast Builder is a repeat from last week, the goal is to slightly increase your score

For clarity, we are holding onto the bar for all (9) reps. High Hang, Hang, Floor, three times through for the complex.

Start around 40-45% of your 1RM Squat Clean and gradually increase weight as you go

Record all 5 weights used for these rounds

“Caesar’s Palace” (Time)

For Time:

30 Back Squats (155/105)

30 Bench Press (135/95)

30 Deadlifts (185/135)

20 Back Squats (185/135)

20 Bench Press (155/105)

20 Deadlifts (225/155)

10 Back Squats (225/155)

10 Bench Press (185/135)

10 Deadlifts (275/185)
* This piece is meant to be a moderate-heavy grind

* The weight increases with each round as the reps decrease

* Your score is total time it takes to complete the 180 reps

* You can use three separate barbells, one for each movement

* If you don’t have a spotter, don’t put clips on the barbell so you can easily bail if you need to

*When choosing the right weights, consider the following recommendations:

1st Barbell: Moderate weight that you could complete for 30+ reps unbroken when fresh

2nd Barbell: Moderate-Heavy weight that you could complete for 20+ reps unbroken when fresh

3rd Barbell: Heavier weight that you could complete for 10+ reps unbroken when fresh

03172020

CrossFit Westerville – At Home Workouts

Metcon

Metcon (Time)

For Time:

10 Single DB Hang CJ, 50 Lateral Jump Squats

20 Single DB Hang CJ, 50 Lateral Jump Squats

30 Single DB Hang CJ, 50 Lateral Jump Squats

40 Single DB Hang CJ, 50 Lateral Jump Squats

50 Single DB Hang CJ, 50 Lateral Jump Squats

Rx Dumbbell – 50/35 (or whatever weight you have access too)

*Change hang CJ arm every 5 repetitions

*Lateral Jump Squat: Air Squat followed by a two-foot hop laterally over dumbbell
No Equipment Version:

For Time:

5 Walkouts, 50 Lateral Jump Squats

10 Walkouts, 50 Lateral Jump Squats

15 Walkouts, 50 Lateral Jump Squats

20 Walkouts, 50 Lateral Jump Squats

25 Walkouts, 50 Lateral Jump Squats

03172020

CrossFit Westerville – CrossFit

Gymnastics

Metcon (Time)

For Time:

100 Double Unders

50′ Handstand Walk

75 Double Unders

50′ Handstand Walk

50 Double Unders

50′ Handstand Walk

25 Double Unders

50′ Handstand Walk

*10 Minute Time Cap*
SUBS:

Double-Unders:

Reduce Reps

70-50-30-10

25 Reps per round

1:00 of practice per round

Handstand Walking:

Reduce distance

1:00 of practice per round

1:00 of handstand weight shifting (on wall) per round

Metcon

Triple Threat (3 Rounds for time)

On the 0: 1 Mile Run

On the 10: 130/100 Calorie Row

On the 20: 100/70 Calorie Bike
Working through interval work with three different monostructural movements

After completing the 1 mile run, you will rest with whatever time remains until the 10 minute mark before completing the row

Follow the same format for the row into the bike. We definitely want some rest built it so we can maintain intensity for the next movement

To do so, let’s either reduce the distance/calories or set a time cap of 9 minutes for each movement

03162020

CrossFit Westerville – CrossFit

Weightlifting

Back Squat

These percentages are based of your 5RM Back Squat

Sets 1-4 are completed on the 2:00

Sets 5-9 are completed on the 1:30

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%

Set 8 : 1 Rep @ 108-109%

Set 9 : 1 Rep @ 108-109%

Metcon

Spice Girl (Time)

For Time:

21 Power Snatches (95/65)

5 Rounds of “Cindy”

21 Overhead Squats (95/65)

5 Rounds of “Cindy”

21 Squat Snatches (95/65)
In this chipper workout, we’ll alternate between barbell movements and bodyweight movements

This workout is designed to be light with a medium time domain, using weights and variations that allow us to always keep moving forward

We expect this workout to take around 9-16 minutes to complete

SUBS:

PULL-UPS:

Reduce Reps

Banded Pull-ups

Jumping Pull-ups

Ring Rows

PUSH-UPS:

Reduce Reps

Elevate Hands to Box or Bench

Knee Push-ups