Blog Search

Triplet

By: 0

Elevate Fitness and Performance – CrossFit

Warm-up

Tail Pipe

Dynamic Warm-Up/CNS Prep

8 Mins:

100M Run

5 Sumo Inch worms w/ Pushups

5 KB Sots Press R Arm then L Arm

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

20 Count Samson Stretch Each Side

5 Jump Squats

Practice

Ring Dips: If you can do strict Ring Dips you are allowed to kip for workout. Practice kip Dips

If you can’t do dips yet do ring Pushups, or Just Regular Pushups

We want to be very proficient with pushups before adding in a more loaded version of a bodyweight press (dip).

Use matador dip bars if needed for kipping dip for less instability factor from rings. Use rings if you can however

Metcon (Time)

4 Rounds For Time:

15 Ring Dips

20 Alt DB Front Rack Reverse Lunges @50/35#

400M Run
Scale as needed

Cool Down

ROM:

:90 Samson Stretch Each Way

2 Mins Pigeon

40 Reps Basic Hammy Stretch per side (40 end range touches)

30 Wall Push Throughs

Snatch

By: 0

Elevate Fitness and Performance – CrossFit

Warm-up

6 Mins:

50 Single Skips

:15 Active Bar Hang

10 Boot straps

14 Alt Roaming Pigeons

Barbell Mobility

5 Mins:

15 Count KB Squat Hold Bottom

15 PVC Pass Throughs

15 Count PVC OH Hold

15 Count PVC OHS Bottom

5 PVC Muscle Snatches

Practice

PVC Power Snatch….Get plenty of practice reps

Hang Power Snatch + OHS (12×1+1)

EMOM 12 Mins:

1 Hang Power Snatch + 1 OHS
If needed this will be done with PVC. The idea is learning to be fast and smooth not to go so heavy you are slow and create bad habits.

Metcon (Weight)

3 Sets :

21 KBS HEAVY

21 Jump Squats

8 Min Cap

Cool Down

ROM:

30 Wall Push Throughs

3 Mins Olympic Wall Squat

20 DB Cuban Press

Extra Work:

30 Reps BB Behind Neck Sots Press

30 Empty BB OHS w 3 sec Bottom

Wall Ball Practice & A Couplet

By: 0

Elevate Fitness and Performance – CrossFit

Warm-up

5 Mins:

100M Run

2 Wall Walks w 5 sec top Hold

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

6 Jump Squats…stop at about parellel and jump aggresively

Dynamic Warm-Up/CNS Prep

3 Sets:

:30 KB Squat Hold

10 PVC Front Squats

10 Ball Slams

Practice

Med Ball Partner Drills:

Chest pass, Lob Pass, Over the Head Throw, Squat Toss…10 Reps of each then individually and then 10 of each in a rwo quickly

Wall Ball Practice

Metcon (AMRAP – Reps)

Every 2 Mins for 10 Mins:

20 Wall Balls @20/14# to 10/9 Foot Target
1 Min Cap to complete

Ideally 20 rep unborken

Choose a Med Ball Weight that allows you to hit target

Scale reps to 15 if needed

Score is how many reps you stayed at each round. Ideally should be the same number

Metcon (Time)

5 Rounds For Time:

300M Row

21 Burpees
14 Min Cap

Cool Down

ROM:

30 PVC PT Standing

30 PVC OHS w 2 sec bottom pause

40 Alt Windshield Wipers

Extra Work:

50 True Pushups

50 DB Hammer Curls

Nastics

By: 0

Elevate Fitness and Performance – Gymnastics

Warm-up

6 Mins:

10 Alt Hip Touches…Hanging From Bar or :20 Bar Hang

3 Dive Bombers

Bear Crawl Length of Gym 1x

Metcon (No Measure)

20 Min Clock:

Min 1: 2 Muscle Ups Banded from Seated Position, or Scaled Version of

Min 2: 5 Dips Strict or Dip Negative…jump back up

Min 3: 5 Ring Pullups or RIng Row w feet on box

Min 4: Rest

Metcon (Time)

4 Rounds For Time:

15 Calorie Row

HS Walk Length of the Rig 1x or 5 Wall Walks w/10 Sec Hold at top of each

Practice

30 Strict Kips

Neutral to Flexion back to Neutral to Extension is 1

If you can’t do this slow…..you shouldnt try it fast

Cool Down

2 Mins Per Side Basic Hammy Stretch (touching end range then letting knee bend)

30 PVC Cuban Press

30 PVC PT Squatting and Prone

30 Groiners Per Side W/ Inside forearm ground touch to rotation and reach

3 Mins Squat w shoes off

Mainsite Couplet

By: 0

Elevate Fitness and Performance – CrossFit

Warm-up

3 Min Row

2 Mins Burpees over rower

Dynamic Warm-Up/CNS Prep

10 Min Clock:

10 Groiners Alt

10 End Range Touches per side basic Hammy Stretch

5 KB Goblet Squats

5 KB Suitcase DL Per Leg

5 Jump Squat

3 Inch worms

100M Run

Practice

Power Clean w /PVC

Metcon (AMRAP – Rounds and Reps)

7 Min AMRAP:

10 Power Cleans @135/95#

20 Pushups

Scale As Needed
This should only be done RX and at the listed rep scheme if you can move through power cleans and Pushups quickly. Other wise you will be 2 rounds in and there will be barely any time remaining. Coaches discretion will determine if someone needs to do hang cleans.

Grip/Stability

10x’s Length of Gym Single Arm KB Bottoms up Carry. Switch Hands each trip

Cool Down

2 Mins Couch

30 Wall Push Throughs

2 Mins Per Side Basic Hammy Stretch

30 Windshield Wipers

1 Min Per Side Wall Single Arm Chest/Shoulder Stretch

Lunger

By: 0

Elevate Fitness and Performance – CrossFit

Warm-up

5 Mins Rope

5 Mins Buddy Carries

Dynamic Warm-Up/CNS Prep

2 Sets:

5 DB Squat Press Out (Sot Press w DB) One arm at a time

5 Sumo Inch worm w pushups

3 Wall Walks w/5 sec hold

2

then:

2 Sets

10 Groiners w reach and rotate each side

10 Rep Basic Hammy Stretch

Metcon (Time)

For Time:

1 Mile Run

100 Ball Slams @20/14#

75 KBS@70/53#

60 Secs Accumulated Ring Support Top

Midline Work

Accumulate 2 Mins in Hollow Hold

50 Alt Birddogs

Cool Down

ROM:

30 BW Good Mornings

2 Mins Pigeon

30 Wall Push Throughs

Back Squat

By: 0

Elevate Fitness and Performance – CrossFit

Warm-up

Tail PIpe

Partner Holds Plank while other Rows

Dynamic Warm-Up/CNS Prep

30 SS Each Way

15 SS Squats

then

10 Mins:

:30 KB Goblet Squat Hold

10 Reps Per Leg Basic Hammy Stretch (touching end range equals 1 rep)

16 Windshiled Wipers

10 Squat Jumps

10 BB Front Rack Floss Throughs

Practice

Air Squat….Discuss its transfer to Back Squat

Go Over sequence to properly brace, take bar out of rack and perform reps, then re -rack. Also go over bailing safely

Back Squat (5-5-5-5-5)

2 Second Bottom Pause each rep
Min 1: First Lifter

Min 2: Second Lifter

Min 3: Third Lifter

Min 4: Fourth Lifter

For group of 4

Group of 3 has floater min

Group of 2 has 2 floater mins

Someone squatting on rack alone performs one set every 4 mins

Record Final Weight. These should be excellent reps

Cool Down

ROM:

30 BW Good Mornings

20 Reps Per Side Basic Hammy Stretch

20 Windshiled Wipers

2 Mins Pigeon

Extra Work:

5×15 Heavy KB Goblet Squats

:90 Rest between Sets

Sit in the Suffering

By: 0

Elevate Fitness and Performance – CrossFit

Warm-up

3 MIn Row

30 Alt Groiners

30 BB Bent Rows

30 Reps Per Side Basic Hammy Stretch…..Touch End Range and thats 1 Rep

10 Mins Max

Metcon (5 Rounds for distance)

5 Sets:

5 Min Row

5 Min Rest
The idea is a hard effort not a leisure row.

Expectation…..Men over 1250M Per effort

Expectation …..Women Over 1100M Per Effort

Cool Down

ROM:

30 BW Good Mornings

30 Sling Shots each way

2 Mins Per Side Twisted Lizard

Extra Work:

3×10 DB Stiff Legged DL DB’s stop at about mid shin

3×10 Banded Rows w fat grip

Nastics Couplet

By: 0

Elevate Fitness and Performance – CrossFit

Warm-up

3 Mins Rope

5 Mins of:

3 Dive Bombers

6 Walking lunges

9 Boot Straps

:15 Bar Hang…Active Hang

Midline Work

4 Sets:

:30 Weighted Plank w Partner….one works and the other puts weight on partners low back. Switch every set until you both have 4 sets of :30

Metcon (AMRAP – Rounds)

15 MIN CLOCK:

10 Supine Grip Ring Pullups

10 True Pushups…1 second pause at top and bottom of every rep

Scaled:

Ring Rows from a challenging angle….feet on box if possible

Modified Pushup or pushup off of attachable bar
For rounds but high quality as well

Metcon (AMRAP – Reps)

3 MIN AMRAP:

Burpee Box Jump Over

You may jump completely over or onto and over or step over. Choose the version you can do, but do not scale down to make easier only to make doable

Practice

40 Med Ball Simba Squats w 3 sec bottom

Cool Down

ROM:

30 PVC Pass Throughs Standing & Squattiing

3 Min Squat

30 PVC Cuban Press

Extra Work:

3 Sets:

5 PVC Deadlift w Snatch Grip

5 PVC Hang Power Snatch

5 PVC OHS

5 PVC Snatch

then

50 Reps Bent Over (think hang Clean position) Plate Reverse Flyes @ 15/10# per hand

Community Workout

By: 0

Elevate Fitness and Performance – Community

Warm-up

OTM: 7 mins

5-10 Burpees

Coach will stop you at :35 first set…however many reps you get stay w that number

Dynamic Warm-Up/CNS Prep

7 Mins:

10 groiners

8 Bootstraps

6 bw good mornings

4 broad jumps (to get hips open)

Practice

Wall Balls

Box Jumps

Metcon (AMRAP – Reps)

18 MIN AMRAP:

Partner Runs 200M

Other Partner performs:

4 Box jump overs or step overs

6 Wall Balls

Max Rep Ball Slams

Keep track of total ball slams

Cool Down

1 min Alt Groiners

30 sec downward dog

1 min samson stretch each way