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Testing and Stuff

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Elevate Fitness and Performance – CrossFit

Warm-up

2 Sets

21 Burpees

14 Groiners w rotation and reach

7 Boot Straps

then

20 Jump Squats….go to parallel then fire out

Metcon (Distance)

Max Height Seated Box jump

10 Mins Max

Metcon (Distance)

Max Standing Broad Jump

3 Attempts max
These attempts can be done during 10 mins used to do box jumps. 3 Attempts in a row. Take best score

DB Single Arm Press (4×10)

Same Weight Across…one arm at a time
Rest :90 After one set with both arms

Metcon (AMRAP – Rounds and Reps)

6 Min AMRAP:

10 Alt Speed Skaters

10 Alt Split Jumps (lunges)

10 MTN Climbers (1-1 Count)

Cool Down

ROM:

20 Alt Groiners

20 Boot Straps w 3 sec bottom pause

30 Air Squats w 3 Sec Bottom

30 PVC Pass Throughs

Extra Work:

OTM 7 MIns:

10 Heavy KB Goblet Squats

Blame Coach Russ

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Elevate Fitness and Performance – CrossFit

Warm-up

Tail Pipe

Barbell Mobility

6 Mins:

10 Bootstraps

10 Groiners

10 PVC PT squatting

10 PVC Front Squats

5 PVC Cuban Press

5 PVC Muscle Snatch

Practice

Rowing Points of Performance….Row 1 Min focusing on position

DB Snatch Practice….set up and stand, Hi-Pull, Full Rep

Metcon (Time)

400M KB Goblet Carry Buy In (perform as Corner to corner then back in so no crossing the street needed)

2 Rounds:

30 Calorie Row

30 Alt DB Snatch@50/35

30 Burpees Over Rower

400M KB Goblet Hold Carry

Cool Down

ROM:

20 Boot Straps w 3 sec bottom

20 Air Squats w 5 Sec Bottom

30 Wall Push Throughs

Extra Work:

3 Sets of 7 of each

PVC Snatch Grip Deadlift

PVC Hang Power Snatch

PVC OHS

PVC Snatch

then

3 Sets of 7 KB Strict Hi Pulls Per arm

Will You Show up?!

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Elevate Fitness and Performance – CrossFit

Warm-up

800M Run as a group….Faster runners slow down, slower runners speed up

2x’s bear crawl length of gym

2 Min Banded March

Run Warm Up

2 Sets:

10 Single Leg Deadlift (BW Only) hands on outside of shins and go down to about mid shin ..both legs

10 Alt Groiners w rotation

10 Bootstraps

10 Cossacks each way or Side Lunges if cossacks not doable

Metcon (3 Rounds for time)

800M Run

Rest 2 Mins

800M Run

Rest 2 Mins

800M Run
These should be hard efforts not a jog. Step out of you desired pace and be ok with this workout sucking.

If you can’t run:

1.5 Mile Assault Bike

Rest 2 Mins

3 sets

Cool Down

Cool Down:

ROM:

2 Mins Banded Hip Extension

2 Mins Pigeon

30 Bar Lateral Step overs

Extra Work:

5 Mins Banded March w Weight Vest

Deadlift

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Elevate Fitness and Performance – CrossFit

Warm-up

20 burpees

2 Mins Bear Crawl

1 Min Crab Walk

Dynamic Warm-Up/CNS Prep

5 mins

:20 KB Goblet Squat Hold

10 BW Good Mornings

10 Alt Grasspickers

10 bootstraps

Practice

PVC Deadlift

Metcon (9 Rounds for weight)

Deadlift

5-5-3-3-3-1-1-1-1

Every 3 mins for 27 mins perform set
Lift heavy….But safety comes first. If you’re rounding your back….NO BUENO

Cool Down

Cool Down:

ROM:

2 Mins Couch

20 Alt Groiners

20 Boot Straps

Extra Work:

50 Plate Bent Over Rows @45/35 w 3 second top pause

50 Jump Squats

Banded Deadlifts

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Elevate Fitness and Performance – Weightlifting

Warm-up

6 mins:

Row 250

10 roaming pigeons

Dynamic Warm-Up/CNS Prep

3 sets:

10 KBS

10 Groiners w/ reach

10 BW GM

10 BPA

5 PVC Deadlifts

Practice

PVC Deadlifts on Coaches command from setup to stadning position and back down

Only those who perfoem perfect PVC Deadlifts will then use Band for some practice reps as well

Banded Deadlift (5×8)

Every 3 Mins for 15 Mins

8 Reps w green band

Same Weight Across

Spend about 6 mins working up to working weight which wont be very heavy with this rep scheme and the use of a band

Metcon (AMRAP – Rounds and Reps)

6 MIN AMRAP:

10 ALT DB Front Rack Reverse Lunges

5 Burpees

Cool Down

Rom:

30 BW good mornings

2 mins pigeon pose

3 mins in squat w rotation

Stability/ strength:

30 bent over bb rows

Med Ball Work and Pushups

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Elevate Fitness and Performance – CrossFit

Warm-up

4 Mins:

7 Ball Slams

3 Dive Dombers

7 Burpees

then

Corner Run

Dynamic Warm-Up/CNS Prep

PVC Partner Under Over Drills

then

2 Sets

5 Boot Straps

10 Alt Groiners

10 PVC PT Standing and Squatting

10 Squat Thoracic Rotation and reach

Practice

Partner Med Ball Drills:

10 Chest Passes, 10 Lob Passes, 10 Over the head passes, 10 Squat Tosses….Coaches explain one at a time then have athletes perform reps

then

do all 4 for 10 reps in a row

then

Wall Ball Practice

Push Up Practice

Med Ball Clean Progressions and Practice

Metcon (Time)

5 Rounds For Time: 15 Min Cap

15 Med Ball Cleans

15 Hand Release Pushups

15 Wall Balls

Scaled:

10 Cleans

7 Pushups

10 Wall Balls

5 Rounds

If you’re moving fast this workout should be sub 10 mins

Cool Down

Cool Down:

ROM:

30 Alt Groiners

2 Mins Olympic Wall Squat

20 DB Cuban Press or use 2.5# Plates

Extra Work:

50 Walking Lunges (1-2 Count) every 10 Reps perform 10 Squat Jumps

Foundations Session 12

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Elevate Fitness and Performance – Foundations

Warm-up

Coach will count for class during warm up

:90 Burpees

2 sets:

12 Count Samson Stretch L Leg Forward

12 Count Samson Stretch R Leg Forward

10 Bodyweight Good Mornings

3 Sets:

12 Count Arms Extended Groiner

12 Count Arm Extended Groiner

12 Alt Roaming Pigeons

then

1 Set

15 Thoracic rotations each side

20 Side to Side Bends

20 Squat Jumps

Dynamic Warm-Up/CNS Prep

2 Sets:

15 KBS

10 Med Ball Simba Squats

Gymnastics

5 Mins: Pushup Practice

2-4 Pushups Rest :10

Choose a number you can do well. Even if is 1 at a time

Scaled: Just Practice dont worry about rep count

then

5 Mins: Squat Practice

5 Count Down, 5 Count Bottom, fast out of bottom under tension

Practice

Med Ball Cleans

Metcon (Time)

75 Med Ball Cleans

7 Min Cap

Cool Down

20 PVC OHS

3 Mins Squat with rotation (alt arms reaching up towards ceiling)

20 Wall Push Throughs

MBC/Press

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Elevate Fitness and Performance – Weightlifting

Warm-up

OTM 5 MIns: 10 Burpees

3-4 Mins: Buddy Carries

Dynamic Warm-Up/CNS Prep

7 Mins:

10 Sling Shots Each way

4 Dive Bombers

10 Alt Grasspickers

10 KBS

4 Med Ball Simba Squats

Practice

PVC Strict Press

Med Ball Cleans

Metcon (No Measure)

16 Min Clock:

Min 1: 12 Med Ball Cleans@30/20#

Min 2: 7 BB Split Stance Strict Press R Foot Forward, 7 BB Split Stance Strict Press L Foot Forward

Cool Down

50 Air Squats w 5 Sec Bottom

50 Bodyweight Good Mornings

Triplet

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Elevate Fitness and Performance – CrossFit

Warm-up

5 Mins Jump Rope

then

:90 Samson Stretch L side w PVC

:90 Samson Stretch R Side w PVC

30 Roaming Pigeons….1-2 Count

20 Jump Squats

Mobility

30 Wall Push Throughs

30 PVC Cuban Press

20 Palms up Band Pull Aparts

Practice

Kip Swing Practice

1. Establish Hollow Body Shape

2. Arch to Hollow Snaps on Ground…practice for a few mins

3. Strict Kip on Bar….work going from Neutral to extension back to neutral to Flexion in a strict controlled manner

4. Attempt Swing only if strict can be done very well……imagine squeezing a sponge between your feet.

then

Practice some box jump overs……find something you can jump over…if you can’t jump (based on injury) do box step overs

Metcon (Time)

3 Rounds For Time:

400M Run

21 Knees 2 Elbows

12 Box Jump Overs @ 24/20# Box

Cool Down

ROM:

20 Wall Push Throughs

2 Mins Oly Wall Squat

:90 Lizard Pose each side

Extra Work:

3 Mins Banded March wearing weight vest or holding Med Ball

3 Min DB Hold…Hold at sides…heavy grip work

Goblet Squats Then A Burner

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Elevate Fitness and Performance – CrossFit

Warm-up

Tail Pipe

Dynamic Warm-Up/CNS Prep

Partner PVC Under Over Drills

then

6 Min Clock:

7 PVC Front Squats

7 BB Supine Grip Press

4 Dive Bombers

Heavy KB Goblet Squats (7×12)

Every 2 Mins for 14 Mins:

12 KB Goblet Squats
This should be heavy not easy. If needed throw on a weight vest to make it more difficult

Metcon (AMRAP – Rounds and Reps)

8 Min AMRAP:

5 Wall Climbs (1-2-3-4 count =1 rep)

10 Ball Slams@20/14

20 Double Unders
Scaled:

Lighter Med Ball

20 Single Skips, 10 Double Under jumps w thigh double tap at apex of jump

Cool Down

ROM:

2 Min Olympic Wall Squat

2 Mins Frog Pose

30 Wall Push Throughs

Extra Work:

3 Min L-Sit