Weekly Workouts May 15th-19th

  • -
Best CrossFit in Fort Collins

Weekly Workouts May 15th-19th

MONDAY

CrossFit:

20min:
Wendler Back Squat Week 3
Warmup set x 2: less than 50%
Set 1: 68% x 5 reps
Set 2: 77% x 3 reps
Set 3: 86% x 1 plus (aka “burnout set”)
- then -
20min time cap:
5 rounds for time of:
 Max calorie row in 60 seconds
 50-lb. Turkish get-ups
Complete a total of 40 reps (or calories) in each round. For example, if you row 25 calories, complete 15 Turkish get-ups for that round. If you row 30 calories, complete 10 Turkish get-ups for that round.

CrossFit Cardio:
For Time:
10-9-8-7-6-5-4-3-2-1
Lateral burpees over the bar
Hang power clean

CrossFit Skills:
YOGA with DAI!

Barbell Club:
Front Squat 5x5
*Heavy as possible each set
*5x warmup sets prior to first set of 5

TUESDAY

CrossFit:
For time:
 Fran
 1-mile run
Fran is 21-15-9 reps for time of 95-lb. thrusters and pull-ups. Complete Fran before running the mile.

WEDNESDAY

CrossFit:
Complete as many reps as possible in 8 minutes of:
 3 handstand push-ups
 3 cleans
 6 handstand push-ups
 3 cleans
 9 handstand push-ups
 3 cleans
 12 handstand push-ups
 6 cleans
 15 handstand push-ups
 6 cleans
 18 handstand push-ups
 6 cleans
 21 handstand push-ups
 9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.
 Men clean 185 lb.
 Women clean 125 lb.

CrossFit Cardio:
For Time:
Run 100m
Rest 1min
Run 200m
Rest 2min
Run 400m
Rest 3min
Run 800m
Rest 4min
Run 400m
Rest 3min
Run 200m
Rest 2min
Run 100m

CrossFit Skills:
Hand stand walking and hand stand pushup development

Barbell Club:
OHS 5x5
*Heavy as possible each set
*5x warmup sets prior to first set of 5

THURSDAY

CrossFit:
“Cameron”
For time:
 50 walking lunge steps
 25 chest-to-bar pull-ups
 50 box jumps, 24-in. box
 25 triple-unders
 50 back extensions
 25 ring dips
 50 knees-to-elbows
 25 wall-ball "2-fer-1s", 20-lb. ball
 50 sit-ups
 15-ft. rope climbs, 5 ascents

FRIDAY

CrossFit:
500 double-unders for time.
Start a clock and at the beginning of each minute perform 3 bodyweight front squats.

CrossFit Cardio:
0-3min
10 four count mountain climbers w/ banded resistence
Row 250m
3-6min
20 four count mountain climbers w/ banded resistence
Row 250m
6-9min
30 four count mountain climbers w/ banded resistence
Row 250m
...
*Continue, adding 10 mountain climbers each 3 min round until you fail to finish in 3min

CrossFit Skills:
Pilates with SARAH!

Barbell Club:
Strict Press 5x5
*Heavy as possible each set
*5x warmup sets prior to first set of 5