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20 Min Main Site AMRAP

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Elevate Fitness and Performance – CrossFit

Warm-up

Tail Pipe:

3 Sets

250M Row

Partner Holds KB in Front Rack

Dynamic Warm-Up/CNS Prep

7 Mins:

:30 KB Squat

10 Band Pull aparts

5 Dive Bombers

10 PVC PT Squatting 1-1 count

5 KB One Arm Hi Pulls per arm

Practice

Squat…2 Mins of: 5 count down, 5 count bottom

Pushups: 2 Mins of: 3 Count down, 1 count up

Pullups or one arm Ring Rows: 5 Pullups Rest :30 repeat, or 3 RIng Rows R Arm, 3 Ring Rows L arm then repat

Metcon (AMRAP – Rounds and Reps)

20 Min AMRAP:

10 Pullups

15 Pushups

20 Squats

Scaled:

Option 1:

20 Min AMRAP:

5 Single Arm Ring Rows

15 Pushups or modified Version

20 Squats

Option 2:

20 Min AMRAP:

5 Ring Rows

10 Pushups

15 Squats

Option 3:

15 Min AMRAP:

5 Ring Rows

10 Pushups

15 Squats

:30 Rest after each set

Cool Down

Range of Motion:

3 Sets:

1 Min Saddle

10 Groiners

:30 Twisted Cross each way

1 Min Downward Dog

Stability:

30 Reps BB Sots Press (from front rack)

Foundations Test Out

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Elevate Fitness and Performance – Foundations

Warm-up

5 MIns to warm up on own…The idea is if you’re an experienced Crossfitter this is simple

Gymnastics

20 Alternating Walking Lunges

20 Reverse Lunges in place

20 Box Jumps

then

3 Sets:

15 Squats

10 Pushups

This is not for speed, just for quality and to see quality of movmement

Weightlifting

15 KBS

:20 Rest

3 Sets

Practice

300M Row

Weightlifting

5 Deadlifts@95/65#

Rest :10

3 Sets

then

10 KB Goblet Squats

rest :20

3 Sets

then

3 Sets of

5 Strict BB Press

6 BB Push Press

7 BB Push Jerk

@65/45#

Overhead Squat

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Elevate Fitness and Performance – CrossFit

Warm-up

5 Mins:

6 Burpees

:20 Samson Stretch Each Side

Barbell Mobility

3 Mins:

T- Spine Mobilization

Alternate Hands above head and hugging yourself

Barbell Mobility

7 Min Clock:

10 Sec Squatting Quad

10 Sec BB OH Hold

5 Snatch Grip Push Press

10 Sec BB OHS

5 Reps Behind Neck Sots Press

Metcon (Time)

21-18-15-12-9-6-3

Overhead Squat @95/65#

Reps Must be unbroken or the set starts over

Scaled:

-Reduce Weight

-21-15-9-6-3 Rep Scheme

-PVC Only

-Reps Don’t have to be unbroken and :30 Rest Between Sets

Grip/Stability

Accumulate 2 Mins Hanging

Cool Down

Range of Motion:

30 Groiners…take your time

30 Slow Grasshoppers

30 PVC PT Standing

Stability:

15 KB Bottoms ups Presses Per arm

Break up as 5 per arm at a time

Elevate Weightlifting 1/12/2017

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Elevate Fitness and Performance – Weightlifting

Warm-up

Warm-up (No Measure)

400m Run

then

3 Minutes of Crawling

Activation

Warm-up (No Measure)

2 Rounds

10 Sling Shots each way

10 Banded GM

10 Grasshoppers

7 Band Pull Aparts

6 Scap Pushups

5 Inchworms

4 Burpees

3 Squat jumps

Weightlifting

A: Kettlebell Bottoms-Up Press

10 Minutes to Find Heavy 1RM (Each Arm)

B: 1-Arm Shoulder DB Press (Weight)

10 Minutes to Find Heavy 1RM Press (Each Arm)
Post your two weights KB & DB to Facebook page after workout

Finisher

Metcon (Time)

3 Rounds for Time:

25 Heavy KB Swings

200m Sprint
Add weight to notes

Deadlift

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Elevate Fitness and Performance – CrossFit

Warm-up

3 Mins Rope

2 Mins Crawling

Dynamic Warm-Up/CNS Prep

10 Mins:

10 KBS

6 KB Goblet Squats w 3 sec bottom

6 KB Suitcase DL (one hand at a time)

10 Scap Pushups

6 Bent Over Band Pull aparts

10 Alt Grasspickers

Teach

Deadlift:

Using PVC get the deadlift looking perfect

Deadlift (10-10-10-10-10)

Deadlift

Overhand Grip only

Only move up in weight if reps look fantastic

Cool Down

Range Of Motion:

3 Min Squat

2 Mins Banded Hip Extension (knee on ab-mat, band on rig)

Stability/Strength:

5 Sets:

10 Banded Rows

:30 KB Hold…two KBS at sides

Turkish Get-Ups

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Elevate Fitness and Performance – Weightlifting

Warm-up

5 Minutes Jump Rope

:30s Speed Rope

:30s Slow Rope

Dynamic Warm-Up/CNS Prep

Warm-up (No Measure)

10 Mins:

10 KBS

:20 Bar Hang

10 Groiners w/ inside arm rotation and reach to ceiling for a 3 count

7 DB Upright Rows per arm…one at a time

10 Side Shuffles Each way

10 PVC Hang Snatch Squat jumps….

Teach

Turkish Get-Up

Metcon (No Measure)

100 Turkish Get-Ups

Alternate Hands

(20#/10#)
This is not a workout for speed…. It is a form workout! Do not rush your reps.

Finisher

Warm-up (No Measure)

ScapJack Recovery Series

then

2 Minutes Lat Foam Roll

2 Minutes Super Couch

Snatch-Burpees

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Elevate Fitness and Performance – CrossFit

Warm-up

:20 Burpees

:20 Jumping Jacks

:20 MTN Climbers

3 Sets

Dynamic Warm-Up/CNS Prep

10 Mins:

10 KBS

:20 Bar Hang

10 Groiners w/ inside arm rotation and reach to ceiling for a 3 count

7 DB Upright Rows per arm…one at a time

10 Side Shuffles Each way

10 PVC Hang Snatch Squat jumps….

Teach

DB Hang Squat Snatch or DB Hang Power Snatch + DB OHS, or DB Hang Power Snatch

Burpee hop onto 45# bumper plate

Workout Ramp Up

3 Min Clock:

DB Snatch (version you will do in workout) 7 Reps

Burpee onto Plate 7 reps

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP:

12 Alt DB Hang Squat Snatches @50/35#

12 Burpee hop onto 45# Bumper Plate

Scaled:

Reduce Weight

DB Power Snatch + OHS (segmented)

DB Power Snatch

Do not perform OHS if you never have been exposed to this movement

Cool Down

Range Of motion:

30 PVC PT Standing and Squatting

30 Groiners w inside arm rotation and reach to ceiling

Bi-Lateral Int Rotation on Ground 1 min per side…gently draw shoulder back to ground then release….keep repeating

Stability:

20 Scap Pushups

30 KB Pulse Squats

Main Site Triplet

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Elevate Fitness and Performance – CrossFit

Warm-up

Corner Run

3 Mins Crawling

Dynamic Warm-Up/CNS Prep

10 Mins:

10 Band Pull Aparts

30 Single Skips

:30 KB Squat Hold

10 Groiners w 3 count each side

10 PVC PT

10 PVC Side Bends

Teach

Points of performance for:

-Rowing

-Walking Lunges

-Jump Rope

Metcon (Time)

3 Rounds For Time: 25 Min Cap

50 Calorie Row

150 Double Unders

50 Walking Lunges
Scaled:

3 Rounds of:

50 Calories or 3 min Row

2:30 Mins Dubs practice, or 300 Singles (2:30 to get singles)

30-50 Walking Lunges

Cool Down

Cool Down:

Range of Motion Work:

30 Foam Roller Shoulder Openers

4 Mins Squat…..2 w KB, 2 W/O

Stability Work:

50 Banded Rows using Fat Triangle Grip

30 DB Upright Rows

30 KB Pulse Squats

Spicy Triplet

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As you may have noticed recently (or maybe not) we have been including the ‘Burgener Warm-Up’ in a ll of the weightlifting classes.

WHY?  Because practice is what makes us better.  One of the greatest quotes in weightlifting..

‘Practice doesn’t make perfect, perfect practice makes perfect’
-Bob Takano

So get used to it… it is going to be around for a while.  In fact, watch the video here:


CrossFit WOD

Warm Up
200M Run
2 Min Row
20 Pushups…or 1 Min Max quality reps
20 Groiners
20 Squats

Multi Plane Warm Up /CNS Prep
3 Sets:
1 Min Squat
7 KB Suitcase DL each side
3 Broad Jumps…be explosive with these

Practice
Deadlift
Air Squat

Prep
2 Rounds
10 Banded PVC DL
10 Squats

WOD
3 Rounds for time:
80 Double Unders
40 Air Squats
20 Deadlifts @185/125#
14 Minute Time Cap
No mixed grip allowed…..work that grip strength

Level A: As RX
Level B: Lighter Weights and x’s 2 Singles
Level C: 100 Singles, 30 Squats, 12 DL…use KB’s if needed

Cool Down
2 Mins Saddle
2 Mins Super Couch (each side)
4 Min Squat

Weightlifting

Warm-Up
400m Run
then
2 Rounds Bear Crawl Length of Rig
30 Jumping Jacks

Activation & Mobility
Burgener Warm-=Up:
1. Down and up
2. Down and up + High Elbows (keep bar in least line of resistance)
3. Down and up + High Elbows + Muscle Snatch (turn over for strength)
4. Snatch Drops (footwork)
5. Full Snatch Drops (footwork & landing drills)

WOD
Power Clean
15 Minutes of Practice
then
1 RM Power Clean (Relative & Technique)

Finisher
10 Rounds
100m Row Sprint
Rest 1:1

Don’t forget to post times and comments below.

Making the most of your time at CrossFit Elevate Fitness and Performance.

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Trust us. We understand busy schedules. In fact, many of the members we have here at CrossFit Elevate Fitness and Performance initially joined because they needed a more efficient workout that didn’t require them to be in the gym for hours at a time.

That’s why we’ve put together this list of ways you can make your time at the box as productive and fulfilling as possible.

HOW TO MAKE THE MOST OF YOUR TIME AT CROSSFIT ELEVATE FITNESS AND PERFORMANCE:

SET A TRAINING SCHEDULE

While you generally enjoy coming into the box, there are some days when maybe overtime at work, school papers, family issues and other nasty things can really get you in the mood to skip the WOD “just because.”

A good way to deter the “just because” excuse is to get into the habit of coming in at the same time on the same days. Once you’ve created this habit, it becomes automatic. You’ll find yourself going to the box without any force involved regardless of the plants who could probably use watering (or any other strange excuse you give yourself.)

Bottom line: A schedule keeps you consistent, and consistency is the key to forming healthy habits.

TRACK YOUR PROGRESS, CELEBRATE ACHIEVEMENTS

If you’re serious about hitting your fitness goal, it’s critical to track your progress. And we don’t mean stepping on the scale every morning and completely freaking out at any increase in weight.

Muscle weighs more than fat, so if you’re doing it right you’ll be gaining lean muscle while you’re losing fat which doesn’t always result in seeing a lower number on the scale.

Throw out that scale and buy a notebook. Keeping track of your workouts and progress will help you train with a purpose. If you did 5 back squats at 135 a few months ago, and that sequence has come up again, well now you’ll know what number to shoot higher than.

Bottom line: Knowing what you did yesterday will help you be better today.

COME EARLY, STAY LATE (TRAIN MORE, CHAT MORE)

Many of us get into the habit of coming in on-time and leaving on-time. That’s by no means a bad habit. But to make the most of your workout, the best thing you can do is put in a little extra time before and after class.

We know, working out before working out sounds like advice from a crazy person, but it’s really the key to taking your fitness to the next level.

It’s no news to say that putting in some extra credit will turn you into a better athlete, but when you do it with other athletes that like to go above and beyond outside of class times, you’re fostering some really positive relationships. That’s when the true awesomeness happens.

Bottom line: To get the most out of your training session, put in some extra work both physically and socially

ASK FOR HELP

It’s ok to admit that you feel a little intimidated to ask for help at the box. But don’t be! Even those big, huge, grunting, bearded guys were new once. Everyone has been in the same spot and there’s absolutely no shame in needing some extra help to understand a movement. In fact, that’s the sign of a smart athlete who’s on their way to big things.

Bottom line: There’s no such thing as a stupid question. Except for maybe, “Can I pee before you start the clock?” We don’t like that one.

ALWAYS HAVE A WATER BOTTLE CLOSE BY (ESPECIALLY WHEN YOU’RE NOT TRAINING)

Are you the type to only drink water when you’re feeling really thirsty or maybe you like to chug the majority of your day’s water intake right before and after a WOD? Well, you might want to change that and here’s why.

Feeling thirsty and getting dry mouth indicates that your body is already dehydrated. Dehydration can reduce the volume of blood pumped by the heart which means less oxygen to the muscles which often results in premature fatigue. And if you try to quick fix your dehydration by drinking lots of fluid right before class it can cause bloating and cramping. That’s a terrible way to suffer through a WOD.

This is especially important for women. “Women are not small men,” says Stacy Sims, Ph.D., exercise physiologist-nutrition scientist. “They’re five times more likely than men to have GI problems when exercising . . . women are also more likely to suffer from heat exhaustion and heat stroke.”

Bottom line: To get the most out of your training session, stay hydrated all day long before you step foot into the box.

SLEEP MORE

We want you to sleep more. In fact, we insist you sleep more. We can’t stress enough the importance of getting a good night’s rest because without it, all the training and dieting in the world will just be a waste of time.

It’s hard to believe that something you do when you’re not even awake can be one of the most important ways you can make the most out of your training sessions, but it’s true. To put it simply, lack of sleep stresses out your body which cases weight gain and anxiety.

Bottom line: Prioritize your sleep. Prioritize your well-being.

PRACTICE MOBILITY AT HOME

Stretching and becoming more flexible really shouldn’t take a back seat in your plan to become a fitter you. If we could tack on an extra 30 minutes to the WOD for mobility, we’d do just that! An hour a day at the box isn’t going to undo a lifetime of sitting on your bum craning over a keyboard.

Invest in a few key items for home like a foam roller and a PVC pipe to improve your range of motion while you’re watching TV or right before bed. Practicing mobility at home will improve your overall athletic ability and will decrease the risk of injury.

Bottom line: Mobilize everywhere and invest in the tools to do so.