Our Blog - CrossFit Westerville

Keep this place clean!!

CrossFit Westerville – Weightlifting

Muscle Clean (8 x 1)

* Super Set with Hang Power Clean and Hang Squat Clean

* Start Light and build

Hang Power Clean (8 x 1)

Hang Clean (8 x 1)

* Squat

Accessory

Metcon (No Measure)

3 Rounds for Quality:

15 Bicep Curls

15 Tricep Extensions

15 Rear Delt Flys

15 Front Delt Raises, 45 degrees

03152020

CrossFit Westerville – CrossFit

Metcon

gooDTime (Time)

Teams of 3

For Time (30 Minute Cap):

5 Rounds of “DT” (155/105)

100/70 Calorie Bike Erg

5 Rounds of “DT” (155/105)

100/70 Calorie Bike Erg

5 Rounds of “DT” (155/105)

1 Round of “DT”:

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks
One athlete works while the other two rest in this team of 3 workout

Teams must complete all 5 rounds of “DT” before moving onto the bike

This workout is for time, but there is a 30 minute time cap

If you hit the cap, put 30:00 as your score and record total completed reps in the notes section

SUBS:

BIKE :

Equal Calorie Row

150/100 Calorie Schwinn Bike

800 Meter Team Run (Together)

03152020

CrossFit Westerville – CrossFit

Home WOD

Metcon (Time)

3 Rounds FT:

800m Run

30 Burpees

30 Air Squats

03132020

CrossFit Westerville – CrossFit

Weightlifting

Front Squat (Every 2min x 7 Sets )

Every 2min x 7 Sets

Set 1 : 3 Reps @ 80%

Set 2 : 1 Rep @ 86%

Set 3 : 3 Reps @ 80%

Set 4 : 1 Rep @ 89%

Set 5 : 3 Reps @ 80%

Set 6 : 1 Rep @ 92%

Set 7 : 12 Reps @ 66%

Metcon

Power Wash (2 Rounds for time)

Every 10 Minutes x 2 Rounds:

1,000/800 Meter Row

30 Dumbbell Power Snatches (50/35)

50 Wallballs (20/14)
In the first round, you’ll complete the three movements and rest with whatever time remains until the 10:00 on the clock

For Example: If round 1 takes you 8 minutes to complete, you’ll have 2 minutes to rest until round 2

Score each round today

We expect rounds to take between 6:30 – 8:30 to complete

To ensure we have some rest built, cap your first round at 9 minutes

03122020

CrossFit Westerville – CrossFit

Optional Active Recovery

Metcon (No Measure)

10 Rounds Not For Time:

20/15 Calorie Row

After Each Round: 30 Second Front Plank
This Optional Active Recovery piece is not for time, rather the aim is to just move around and break a sweat

The row is designed to be completed at a light to moderate pace that you can sustain for 10 rounds

After each effort on the rower, immediately transition into a front plank

Choose a time for the front plank that allows you to complete each set unbroken

Mobility

Metcon (No Measure)

Focus: Shoulders

1. Pec Minor Smash – 1min

2. Rotator Cuff/Lat Smash – 1min

3. Scapular Spine Smash – 1min

4. Side Lying Windmill – 1min

General Stretching/Mobility

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

03112020

CrossFit Westerville – CrossFit

Metcon

Bergeron Beep Test (AMRAP – Rounds and Reps)

On the Minute For as Long as Possible:

7 Thrusters (75/55)

7 Pull-ups

7 Burpees

After 10 Rounds: Add (1) Rep to Each Movement Every Round Until Failure
Your score is total completed rounds and reps

The goal is to choose weights, rep schemes, and movement variations that allow you to complete at least 10 rounds

SUBS:

PULL-UPS

Reduce Reps

Banded Pull-ups

Ring Rows

Jumping Pull-ups

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
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

03102020

CrossFit Westerville – CrossFit

Gymnastics

Metcon (AMRAP – Reps)

Ascending Ladder for 5 Minutes:

2 Strict Handstand Push-ups

2 Calorie Row

4 Strict Handstand Push-ups

4 Calorie Row



Continue to Add (2) Rep to Each Movement

Rest 2 Minutes

Ascending Ladder for 5 Minutes:

2 Kipping Handstand Push-ups (4″/3″)

2 Calorie Row

4 Kipping Handstand Push-ups (4″/3″)

4 Calorie Row



Continue to Add (2) Rep to Each Movement
Record total reps completed for each part

Your score is the sum total of part 1 + part 2

SUBS:

STRICT HANDSTAND PUSH-UPS:

Reduce Volume

Box Handstand Push-ups

Dumbbell Strict Press

Metcon

Six Flags (6 Rounds for weight)

6 Rounds:

Every 3min

15/12 Calorie Bike

30 Double Unders

3 Power Snatches

Build in Power Snatch Weight
You’ll complete the three movements listed and rest until the start of the next 3-minute window

Each round, you’ll build in power snatch weight

Your score for the day is the heaviest set of 3 power snatches

To ensure we have some rest built in, let’s cap these rounds at 2:30

SUBS:

DOUBLE UNDERS:

Reduce Reps

45 Single Unders

30 Seconds of Practice

03092020

CrossFit Westerville – CrossFit

Weightlifting

Back Squat

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 @ 107-108%

Set 9 : 1 Rep @ 107-108%

Set 10 : 1 Rep @ 107-108%

Sets 1-4 are completed on the 2:00

Sets 5-10 are completed on the 1:30

On sets 7-10, it’s your choice inside the range of 106-108%

These percentages here are based of your 5RM Back Squat

Metcon

Overkill (Time)

21-15-9:

Double Dumbell Power Cleans (50’s/35’s)

Box Jump Overs (24″/20″)

Double Dumbbell Front Squats (50’s/35’s)

Toes to Bar
We’ll complete familiar movements with some odd objects in today’s conditioning piece

We expect this workout to take around 12-15 minutes to complete

SUBS:

TOES TO BAR:

Reduce Reps

Feet as High as Possible

Knees to Waist, Chest, or Elbows

“You can easily judge the character of a person by how they treat those who can do nothing for them.” -Johann Wolfgang von Goethe

CrossFit Westerville – Weightlifting

Tall Split Jerk (4 x 1)

* Super Set with Strict Press

* 30 – 35 – 40 – 45%

Shoulder Press (4 x 2)

* Split Stance

* Super Set with Tall Jerks

Split Jerk (6 x 1)

* Build to a heavy single for the day

* every 2 minutes

Metcon (No Measure)

4 sets for Quality:

8 per side Bulgarian Split Squats

8 per side half kneeling Landmine Press

:30 Hollow Body Hold
Add load as needed

03082020

CrossFit Westerville – CrossFit

Metcon

Powerpoint (Time)

Teams of 3

For Time (30 Minute Cap):

75 Power Snatches (95/65)

75/50 Calorie Row

50 Power Snatches (115/85)

50/35 Calorie Row

25 Power Snatches (135/95)

25/20 Calorie Row

15 Rope Climbs (15′)

25 Power Snatches (135/95)

25/20 Calorie Row

50 Power Snatches (115/85)

50/35 Calorie Row

75 Power Snatches (95/65)

75/50 Calorie Row
In this teams of 3 workout, one athlete works at a time while the others rest

You can split up the listed reps however you see fit

There is a 30 minute time cap

If you hit the cap, put 30:00 as your score and put total reps completed in the notes section

SUBS:

Rope Climbs:

Reduce Reps

2 Seated Rope Pulls

3 Strict Pull-ups + 3 Knees to Chest

4 Kipping Pull-ups + 4 Knees to Chest