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Mainsite Couplet

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Elevate Fitness and Performance – CrossFit

Warm-up

Tail Pipe

3 Sets

8 Min Cap

Dynamic Warm-Up/CNS Prep

Partner PVC Over Under Drills

First Part…4 Reps each way

Second Part w Samson Stretch 6 Reps total

then

2 Sets:

7 Inchworms

10 Reps Basic Hammy Stretch

10 Reps Alt Groiners w reach

10 KBS

Practice

PVC Deadlift

Workout Ramp Up

3 Sets:

100M Run

7 Deadlifts

Start light and by the 3 rd practice set you should be at working weight

Run/Deadlift (Time)

5 Rounds For Time: 18 Min Cap

400M Run

21 Deadlifts @185

Mainsite did not list a womens weight

so our guess is probably 125#

Regardless…you should be able to do 12-15 Smooth perfect reps touch N go or the weight is too heavy. This is a high rep workout. Doing 105 DL is not bad for your back…doing them poorly is.

Scaled: If you have mobility/ injury issues you can use a med ball 30/20#.

Run your ass off!

Smooth quality reps

OH Grip only

Cool Down

3 Mins Couch Stretch

2 Mins Pigeon

2 Mins Per Side basic Hammy Stretch

Nastics

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Elevate Fitness and Performance – Gymnastics

Warm-up

10 Mins:

50 Single Skips

5 HS Kick Ups w 5 sec top Hold

20 Walking Lunges

Practice

50 Kip Swings

Hold a towel or a hoodie rolled up between feet. Squeeze feet togeter while your swing

Break these up as needed. Focus on quality not just getting them done

Metcon (Time)

4 RFT:

15 C2B Pullups

15 Burpees
15 Min Cap

Pullups can be done as singles if needed and scaled to kipping pullups w/out c2b touch

or

Pullups can be scaled to Pushups

Gymnastics

20 Box Circles

HSPU PIke position with feet on box…..go around the box staying in Pike HS position 20 x’s

Cool Down

30 PVC PT

3 Min Squat W KB

2 Mins Per Side BAsic Hammy Stretch

30 DB Cuban Press

Pena

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Elevate Fitness and Performance – CrossFit

Warm-up

Tail Pipe

8 Min Cap

then

20 Alt Groiners

20 Jump Squats

20 BW Good Mornings

10 Dive Bombers

Paul Pena (7 Rounds for time)

7 Rounds each for time:

100m Sprint

19 Kettlebell Swings, 2 pood

10 Burpee Box Jumps, 24″

Rest 3-Minutes
In Honor of Army Captain Paul Pena, 27, of San Marcos, Texas, died on Jan. 19, 2010.
To learn more about Paul Pena click here
Everyone Should be swinging a heavier KB than they usually do. Run your 100M fast. Each round should be a sprint as there is built in rest. So ALL OUT EVeRY SINGLE ROUND. You must take the 3 mins rest each round.

42 Min CAP

Cool Down

ROM:

2 Mins Lizard

30 Bodyweight good mornings

3 Min Squat w KB

Spider Lunge Length of GYM

Extra Work:

5 Min Banded Walk w weight vest on

Back Squat-Pullups-Power Cleans

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Elevate Fitness and Performance – CrossFit

Warm-up

20 KBS

20 KB Goblet Squats

1 Min KB Goblet Squat Hold

20 Burpees

5 Min Cap

Dynamic Warm-Up/CNS Prep

3 Sets:

6 Lateral Box Step Ups

10 Kip Swings or :20 Bar Hang

10 PVC Front Squats w Bottom Pause

Practice

Air Squats on Coaches Count

PVC Power Clean Practice

Workout Ramp Up

1-2 Sets….Base how many on time being on oint for class

:30 Back Squat or KB goblet Squat Hold…then 10 Squats

5 C2B Pullups….or 7 Bar Facing Burpees

10 Power Cleans

Metcon (9 Rounds for reps)

3 Sets:

1 Minute Max Rep Back Squats @135/95#

Rest 1 Minute

1 Minute Max Rep Chest to Bar Pullups

Rest 1 Minute

1 Minute Max Rep Power Cleans @135/95#

Rest 1 Minute
Your Back Squat weight and Power Clean weight must be the same

Scaled Back Squat is KB Goblet Squat

Scaled Pullup is Bar Facing Burpee (or if you can swing practice your kip swing for 1 minute) NO STRICT PULLUPS OR RING ROWS

Scaled Power Clean…Hang Power Clean w BB Only or PVC

Cool Down

ROM:

2 Min KB Goblet Hold

2 Mins Couch Stretch Per Side

20 DB Cuban Press

20 PVC PT

Mainsite Combo

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Elevate Fitness and Performance – CrossFit

Warm-up

5 MIns Rope

10 Wall Climbs (1-2-3-4 Count)

5 Wall Walks w 3 sec top hold

Dynamic Warm-Up/CNS Prep

2 Sets:

10 Med Ball Simba Squats w 2 count bottom

10 PVC Push Press

10 PVC Pass Throughs

10 PVC Front Squats

10 Med Ball DL

Practice

Med Ball Clean Practice

PVC Push Jerk Practice

Workout Ramp Up

10 Med Ball Cleans

5 Push Jerks

10 Med Ball Cleans

Metcon (Time)

For Time:

50 Med Ball Cleans @20/14#

25 Push Jerk @155/105#

50 Med Ball Cleans @20/14#
15 Min Cap

If you have never performed Push Jerks…Use the PVC or Empty BB in workout

Cool Down

ROM:

30 PVC PT

20 Alt PVC OH Rev Lunge w reach

2 Mins Pigeon

40 Windshield Wipers

Extra Work:

4×8 KB Bottoms Up Press

2 Mins Wall Facing Handstand Hold

Weighted Pullups and Rowing

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Elevate Fitness and Performance – CrossFit

Warm-up

12 Mins:

100M Run

10 Alt Groiners

:20 Bar Hang

6 KB Front Squats w 3 sec bottom per side

6 KB Single Arm KB Bent Over Row

10 PVC PT

Metcon (5 Rounds for weight)

Weighted Pullups

3-3-3-3-3
Scaled:

-Strict Pullups Unbroken no Weight

-Ring Rows w feet on Box w full range of motion-Strict

-Ring Rows at very challenging angle shy of feet on box

Regardless of your version of weighted pullup it should be challenging enough to warrant needing rest

Workout Ramp Up

2 MIns Arms only Row

2 Mins Regular Stroke row

1000m Row (Time)

Max Effort 1000m Row

Cool Down

ROM:

3 Min Oly Wall Squat

30 PVC Behind Neck Sots Press

Extra Work:

8x’s Length of Gym KB Double OH Carry

11.2

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Elevate Fitness and Performance – CrossFit

Warm-up

3 Min Clock:

8 KBS

3 Burpees

Dynamic Warm-Up/CNS Prep

8 Min Clock:

5 KB Suitcase DL Per Side

4 Dive Bombers

10 Alt Roaming Pigeons

10 Reps Per Side Basic Hammy Stretch

20 Count KB Squat Hold

Practice

PVC Deadlift

Pushups…..3 Sets of 5 perfect pushups

Workout Ramp Up

3 Sets:

3 Deadlifts

4 Hand Release Pushups

5 Box Jumps

Use these sets to be ready for this workout

CrossFit Games Open 11.2 (AMRAP – Rounds and Reps)

15-Minute AMRAP of:
9 Deadlifts, 155# / 100#
12 Push-ups
15 Box Jumps, 24″ / 20″
Scale weight as needed

Box Step ups allowed only if needed 20 inch is the lowest box allowed

Pushups must be hand released

Cool Down

Rom:

3 Mins Couch stretch each side

30 BW Good Mornings

Extra Work:

4×10 Single Arm Ring Rows

100 Air Squats pausing in bottom on each rep

Nastics

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Elevate Fitness and Performance, Elevate Fitness and Performance – Gymnastics

Warm-up

6 Mins:

4 Burpees

6 Hollow Holds w 3 count top

8 Kip Swings or Arch to hollow Snaps for those not ready to swing

Metcon (AMRAP – Rounds and Reps)

10 Min Clock: Work for Quality

10 Alt Hip Touches

10 Scap Pullups

10 Jumping Bar Taps (both hands touch…pick a bar that requires a jump)

Practice

10 Mins:

Practice Handstand Kick Ups:

Lay on floor face down with palms touch ing wall w outstretrched arms. Mark where your hip and knees are at. Using those marks during HS Kick ups: Back foot (posting Leg) is at knee mark, front foot (push Leg) is at hip mark. Stay with these placements and practice being able to slowly kick up with control and not having to slam into the wall or kick up as fast as humanly possible relying on momentum not control

Metcon (Time)

50 Paralette Pass Throughs

Each rep Starts in Supine position and must include a pushup after kicking back to prone. The after pushups shoot back throughs to supine. Thats 1 rep.

12 Min Cap

Practice

Use remaining class time to practice something you suck at

Cool Down

3 Mins Squat

20 Wall Push Throughs

30 PVC PT

30 PVC Side to Side Bends 1-2 Count

Couplet

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Elevate Fitness and Performance – CrossFit

Warm-up

4 Min Row

Long Lap Around Block

30 Sling Shots each way

Dynamic Warm-Up/CNS Prep

7 MIns:

7 KB One Arm Front Squats w 3 count bottom per arm

7 Reps Per Leg Basic Hammy Stretch

7 BW Good Mornings

10 BB Front Rack Floss Throughs (full grip on bar)

Practice

PVC Front Squat Practice

On coaches Count Reps are performed to drill, improve and master technique

Metcon (Time)

4 Rounds For Time:

16 Front Squats @135/95#

Long Lap Around Block

Rest as needed between sets to maintain quality.

Front Squats should be done in 2 sets or less or it is too heavy for you

The Run should be a hard run. Do not jog because you’re legs are tired…push through. The second you finish your front Squats you’re out the door on a hard run.
Scaled:

If Bar cannot be held with triceps at parallel in front rack Use KB and Perform Goblet Squats

Cool Down

Rom:

3 Mins Olympic Wall Squat

30 Reps Per Side PVC Front Rack Stretch for Elbow Flexion and Ext Rotation (1 Rep = holding at end range of ext rotation and elbow flexion and counting to 3)

12 MIN Linchpin AMRAP

By: 0

Elevate Fitness and Performance – CrossFit

Warm-up

7 Mins:

50 Single Skips

100M Run

10 Alt Groiners w Inside Forearm Touch

10 PVC Pass Throughs

Grip/Stability

3×7 KB Bottoms Up Press Per Arm

Minimal Rest

6xs Length of Gym Bottoms up Press Carry w/ KB …3 Trips per hand

Practice

Kip Swing Practice

1. Arch to Hollow Snaps

2. Strict Positions on Bar….Neutral to Flexion to Neutral to Extension

3. Dynamic Swings

If you cant hold hollow position on ground the reality is you won’t hold it on the bar and the hollow position creates flexion and momentum to begin the swing

Metcon (AMRAP – Rounds and Reps)

12 MIN AMRAP:

35 Double Unders

7 Burpees

5 Knees to Elbows
Scaled:

35 Jumping Bar Taps (both Hands touch bar…must be a bar that requires a decent jump.

5 Hanging Knee Raises (knees break waistline)

Cool Down

ROM:

20 Wall Push Throughs

20 DB Cuban Press

40 Banded PVC Straight Arm Lat Pull Down