Categorized as: Uncategorized

Friday, December 31, 2021

In Gym:
front squat
10-7-5-3-3-1-1-1-1

*Begin each round every three minutes.

then, two rounds for quality:
20x false-grip strict bodyrow
40x pike-up

At Home:
four rounds, rest amply between rounds:
10x dumbbell/object squat jump + max dumbbell front squat –or– 10 pause squat jump + max squat
then, three rounds for quality:

60-second plank hold

20-30 hollow rock

Tuesday, December 28, 2021

CrossFit MPH – WOD

Metcon (No Measure)

In Gym;

1x power clean + 2x squat clean + 4x deadlift

1-1-1-1-1-1-1

In this workout, you may rest anywhere but on the floor, even to re-grip.

At Home:

five rounds for time:

6x object power clean –or– squat jump

8x object squat clean –or– burpee

10x object deadlift –or– rotational sit-up

Friday, December 10, 2021

CrossFit MPH – WOD

Metcon (No Measure)

In Gym:

for time:

10-15-20-15-10

bench press @ 135/95-lbs.

box jump, 36/30″ platform

At Home:

for time:

10-15-20-15-10

explosive pushup

(sit-up + tuck jump)

Friday, November 5, 2021

CrossFit MPH – WOD

Metcon (No Measure)

In Gym:

deadlift

5-5-5-5-5

Begin each round every four minutes.

then, three rounds for quality, rest amply between rounds:

5x strict false grip chest-to-bar pull-up –or– 5x strict muscle-up –or– 5-10x strict pull-up

At Home:

as many rounds as possible in 10 minutes:

6x superman, 1-second hold at top of rep

6x dumbbell/object deadlift jump –or– single-leg romanian deadlift, weighted or unweighted

6x dumbbell reverse lunge –or– 12x reverse lunge

then, three rounds for quality, rest amply between rounds:

5-10x strict pull-up –or– sheet row –or– 20x rotational sit-up

Saturday, October 23, 2021

In Gym:
“Cinnamon Spice”
eight three-minute rounds, switching partner one and two roles each round:
partner 1: 400m run
partner 2: 1 minute max back squat @ 165/115-lbs. + 1 minute of max Russian swing @ 70/55-lbs. + 1 minute rest

*The score is the partner team’s total back squat and swing number, accumulated from all six rounds.

Compare results to October 23, 2020.

At Home:
“Cinnamon Spice”
four rounds:
5 rounds of (10 high knees + 10 skipping)
1 minute max dumbbell/object squat –or– squat jump + 1 minute of max swing –or– plank up down + 1 minute rest

Sunday, October 17, 2021

In Gym:
On a 25-minute clock, five rounds for maximum distance:

Row for 50 seconds & rest 10 seconds
Row for 40 seconds & rest 20 seconds
Row for 30 seconds & rest 30 seconds
Row for 20 seconds & rest 40 seconds
Row for 10 seconds & rest 50 seconds

Compare results to January 13, 2021.

At Home:
Run for distance for 25 minutes. At the top of every minute, complete 10x air squat.