Sunday, June 30, 2019 - It's Complex

M-1: Clean + Front Squat + Jerk 1-1-1, 2X1 Athletes build over the first three sets to a challenging but technical weight – something they could add another front squat + jerk to. Repeat that weight for the last two sets. M-2: AMRAP 16: Option A: 20 Single Arm Overhead Squats (10 per side) (50/35) 20 T2b 15/10 Cal Bike Option B: 20 Single Arm Overhead Squats (10 per side) (35/20) 20 Knee Raises 15/10 Cal Bike Option C: 20 Goblet Squats 20 Abmat situps 10 Cal Bike *Gear 2.5 Extra Credit: 3-4 Sets: 0:15-0:30 Active Hollow Hang (On Bar) 0:15-0:30 Super Man hold (Ground)

Saturday, June 29, 2019 - Cleaning Fast and Furious

M-1: Pause Back Squat 5-5-5, 2X5 Notes Athletes build over the first three sets to a challenging but slightly submaximal weight, leaving one rep in the tank. They should use 90-95% of that load for the last two sets. Have athletes count off the pause for each other, a full, strict three count which starts once the athlete has STOPPED moving. The athlete does not begin the ascent until AFTER "three" is counted off. From the pause, they ascend immediately, without ever dipping into a deeper squat M-2: For Time: Option A: 20 Hang Power Clean (135/95) 40 Bar Facing Burpee 20 Hang Power Clean Option B: 20 Hang Power Clean (95/65) 40 Bar Facing Burpee 20 Hang Power Clean Option C: 15 Hang Power

6/28/2019 - Perspective

M-1 4 SETS: Option A: 10 Strict T2b 10 Double DB Z Press Option B: 10 Strict Knee Raise @3030 Tempo 10 Double DB Z Press Option C: 10 Straight Leg Sit up 10 Double DB Z Press M-2 Run/Row ROW/RUN 4 SETS: AMRAP 4 (Rest 2 Min between each set) Option A: 400M Run Max Calorie Row In Remaining Time Option B/C: 300M Run Max Calorie Row in Remaining Time Gear 2: Goal is to hold a challenging but sustainable pace on each round of the row

6/27/2019 - 19.3

M-1 Push Jerk 5-5-5, 2X5 Notes Athletes build over the first three sets to a challenging but slightly submaximal weight, leaving one rep in the tank. They should use 90-95% of that load for the last two sets. M-2 Dakota Games 19.3a For Time: Rx: 20 Power Cleans 135/95 200 Double Unders 20 Power Cleans 135/95 Intermediate: 20 Power Cleans 95/65# 200 Double Unders 20 Power Cleans 95/65# Scaled: 20 Power Cleans 75/55# 200 Single Unders 20 Power Cleans 75/55# Dakota Games 19.3b As Many Reps As Possible in 5 Minutes: Rx 7 Strict Handstand Pushups 7 Front Squats 185/125# Intermediate 7 Strict Handstand Pushups (5" Incline) 7 Front Squats 135/95# Scaled 7 Push Press 75/

6/26/2019 - Dead Pull

M-1 Deadlift Pause Deadlift 5-5-5, 2X5 @90% of third set -0:03 pause below knees NOTES Athletes build over the first three sets to a challenging but slightly submaximal weight, leaving one rep in the tank. They should use 90-95% of that load for the last two sets. Have athletes count off the pause for each other, a full, strict three count which starts once the athlete has STOPPED moving. The athlete does not begin the ascent until AFTER "three" is counted off. TIMECAP: 25:00 M-2 Deadlift/Pull Up 3 SETS: AMRAP 5; 1:00 REST BETWEEN Option A: 10 Deadlift (155/105) 10 Pullup Option B: 10 Deadlift (115/80) 10 Jumping Pullup Option C: 10 KB Deadlift 10 Ring Row/Banded Pull

6/25/2019 - Dakota Games 19.2

M-1 Snatch Snatch 3-3-3, 2X3 *Build to challenging but technically sound weight, then do two repeat sets of 3 at the same weight. M-2 Dakota Games 19.2 As Many Reps as Possible in 17 Minutes Rx Row 50 Calories 75 Dumbbell Snatches, Alternating 50/35# 50 Wall Ball Shots, 20/14#, 10/9' Intermediate Row 50 Calories 75 Dumbbell Snatches, Alternating 35/20# 50 Wall Ball Shots, 14/10# 9' Scaled Row 50 Calories 75 Dumbbell Snatches, Alternating 20/10# 50 Air Squats

06/24/2019 - GYMNASTY KB's

M-1 Muscle-Up Development Level 1 – choose one: (1a) 5 Sets of False Grip Ring Rows (Target: 5 reps/set) (1b) 5 Sets of Transition Rock Variant (Target: 5 reps/set) Level 2 – choose one: (2a) 5 Sets of False Grip Chest-to Ring Pullups + 5 Sets of Russian Dips (Target: 5 reps/set of each movement) (2b) 5-10x1 Muscle-Up Negative (Target: 10x1 with 0:08-0:10/negative) Level 3: (3a) 5 Sets of Kipping Muscle-Ups (Target: 5 reps/set) (3b) 5 Sets of Strict Muscle-Ups Notes Once an athlete can successfully complete quality reps at one stage they can move on. M-2 KB Clean/Squat/Push Press AMRAP 15: Option A: 12 Single Arm Kettlebell Cleans/side (53/35) 9 Single Arm Kettlebell Wait

6/23/2019 - Lets GOOOOOO!

M-1: Front Squat 5-5-3-3-2-2-1-1 M-2: Every 5:00 x 4 rounds Option A: Run 400m 10 Box Jumps 30/24" 8 Hang Power Cleans 135/95# Option B: Run 400m 10 Box Jumps 8 Hang Power Clean 95/65# Option C: Run 300m 10 Box Step Ups 8 Hang Power Clean 65/45#

6/22/2019 - Bare with me LEGS

M-1: Bench Press 5-5-3-3-2-2-1-1 M-2: AMRAP 15:00 Option A/B: 50 Walking Lunges 20 Sandbag Over Shoulder Option C: 30 Walking Lunges 15 Sandbag Over Shoulder 35/20# Notes: Use a weight that is challenging, but that you can keep moving GEAR: 2.5

6/21/2019

M-1: Power Snatch 5-5-5, 2x5 Notes Athletes build over the first three sets to a challenging but technical weight, leaving 1-2 reps in the tank. Repeat that weight for the last two sets. Athletes should stay connected to the bar and reset quickly between reps (but no touch-and-go!)

6/20/2019 - Row-Under and Fly

M-1: Isolation Circuit: 3 sets of 12 Reps: Dumbbell Hammer Curl Dumbbell Pullover Rear Delt Fly M-2: 4 Rounds For Time: Option A: 750m Row 60 Double Unders 30 Butterfly Sit-Ups Option B: 750m Row 30 Double Unders 30 Butterfly Sit-ups Option C: 500m Row 120 Single unders 20 Butterfly Sit-ups Target Time: 18-26:00 GEAR: 3

06/19/2019- for QUALITY

M-1: Back Squat 8 @ 6 8 @ 7 8 @ 8 Plus one Repeat set Notes Athletes build over the first three sets to a challenging but technical weight, leaving 2 reps in the tank. Repeat that weight for the fourth set. M-2: AMRAP 15: Option A: 15 Ring or Full Range Pushups 10 Kettlebell Windmills, Left 10 Kettlebell Windmills, Right Option B: 15 Strict Pushups 10 Kettlebell Windmills, Left 10 Kettlebell Windmills, Right Option C: 15 Knee or Incline Pushups 10 Kettlebell Windmills, Left 10 Kettlebell Windmills, Right Gear: 2 Notes: Don't treat this like a metcon, we're looking for quality movement with an emphasis on selecting variations/loads which challenge the athlete's abili

Tuesday, 6/18/19 - Light Deads

M-1: Deadlift 8 @ 6 8 @ 7 8 @ 8 Plus one Repeat set Notes Athletes build over the first three sets to a challenging but technical weight, leaving 2 reps in the tank. Repeat that weight for the fourth set. M-2: 21-15-9 For Time: Option A: Wall Ball, 20# to 10'/14# to 9' Deadlift, 155#/105# Toes-to-Bar Option B: Wall Ball, 14/10# Deadlift, 115/85# Knee Raises Option C: 15-12-9 Wall Ball Deadlift 95/65# Knee Raises or Sit ups Target Time: 8-12:00 GEAR: 2.5 Cooldown: Half split https://youtu.be/XQl4wJVBTog Extra Credit: EMOM 20, alternating:1 :00 @ 105-110% MAP Pace 1:00 Rest Notes MAP Pace is the athletes calories per minute pace from their bike or row test. E.g. if the athlete got 200 calories

Monday 6/17/19 - 100 Reps

M-1: Hang Power Clean 4-4-4, 2x4- 0:03 Pause at Hang Notes From standing, athletes lower the bar to the hang (just above knee), pause for a full, strict three count, then perform the hang power clean.Athletes build over the first three sets to a challenging but technical weight, leaving 1-2 reps in the tank. Repeat that weight for the last two sets. M-2: 5 Rounds For Time: Option A: 8 Squat Cleans, 155#/105# 12 Bar Facing Burpees Option B: 8 Squat Cleans, 115/75# 12 Bar Facing Burpees Option C: 6 Hang Power Clean + Front Squat 8 Bar Facing Burpees Target Time: 10-15:00 GEAR: 2.5 Cooldown: Banded Reverse Hip Extension https://youtu.be/cXUHw68dlJA Extra Credit: Single Arm Unsupported Kettlebel

Sunday (06/16/2019) - Bench and KB's

M-1: Paused Bench Press 5-5-5, 2x5 3 Count Push right at chest, but not resting on the chest. No bouncing! Build to a heavy set leaving 2 reps in the tank, then repeat that same weight for 2 more sets. M-2: AMRAP 10:00 Option A: 10 KB Snatches, Left 53/35 10 KB Snatches, Right 53/35 5 KB Thrusters, Left 5 KB Thrusters, Right 30 Double Unders Option B: 10 KB Snatches, Left 35/26 10 KB Snatches, Right 35/26 5 KB Thrusters, Left 5 KB Thrusters, Right 15 Double Unders Option C: 10 KB Snatches 10 KB Snatches 5 KB Thrusters, Left 5 KB Thrusters, Right 60 Single Unders GEAR: 2.5

Saturday (06/15/2019) - Who got da Power?

M-1: Power Clean 5-5-5, 2x5 Notes Athletes build over the first three sets to a challenging but submaximal weight, leaving 1 rep in the tank. They should use 90-95% of that weight for the remaining two sets. Athletes should stay connected to the bar and reset quickly between reps (but no touch-and-go!) M-2: 3 Rounds for Total Time 10 Power Cleans 10 Front Squats 10 Push Press 0:45 Rest Notes Athletes should use the same load which they used for the 2:00 max thrusters test.

Friday (06/14/2019) - Hamstrings, you okay?

M-1: Deadlift 10RM, then 90%x10 Notes 90% is of today's 10RM. M-2: "Cindy" AMRAP 20: Option A: 5 Pullups 10 Pushups 15 Squats Option B: 5 Jumping Pull ups 10 knee Push ups 15 Squats Option C: 5 Ring Rows 10 Barbell Push ups 15 Squats to med ball

Thursday (06/13/2019) - Battle ship

M-1: Level 1 – choose one: (1a) 5 Sets of Pike Handstand Hold (Target: 0:30-0:45/Set) (1b) 5 Sets of Chest-to-Wall Handstand Hold (Target: 0:30-0:45/Set) (1c) 5x5 Handstand Pushup Negative (Target: 0:06-0:10/rep) Level 2 – choose one: (2a 5 Sets of Pike Handstand Pushups (Target: 5 controlled, technical reps per set) (2b) 5 Sets of Kipping Handstand Pushups (Target: 5 controlled, technical reps per set) Level 3 – choose one: (3a) 5 Sets of Strict Handstand Pushups (Target: 5 controlled, technical reps per set) (3b) 5 Sets of Strict Deficit Handstand Pushups (Target: 5 controlled, technical reps per set) M-2: For time: Option A: 50-40-30-20-10 Row for Calories Wall Ball Shots

Wednesday (06/12/2019) - Snatchy jump

M-1: Hang Snatch 4-4-4, 2x4 -0:03 Pause at Hang M-2: For Time: Option A: 100 Double Unders 40 Burpee Box Jump Overs 24/20" 100 Double Unders Option B: 50 Double Unders 40 Burpee Box Jump Overs 50 Double Unders Option C: 100 Single Unders 20 Burpees 20 Box Step Overs 100 Single Unders Target Time: 6-12:00 GEAR: 2.5

Tuesday, June 11, 2019 - Max it Out

M-1: Back Squat 10RM, then 90%x10x2 Notes 90% is of today's 10RM M-2: 5 Rounds: Option A: 1:00 Max Cal Bike 1:00 Rest 1:00 Max Rope Climbs 1:00 rest Option B: 1:00 Max Cal Bike 1:00 Rest 1:00 Max 10' Rope Climbs 1:00 Rest Option C: 1:00 Max Cal Bike 1:00 Rest 1:00 Max Rope Walkups 1:00 Rest Record Total Cals and Rope Climbs GEAR: 2.5 Note: Advanced athletes should aim for 1 legless rope climb + Max rope climbs per round. Cooldown: Updog/Downdog Extra Credit: Pullup Development Level 1 – choose one: (1a) 5 Sets of Chin-Over Bar Hold (Target: 0:30-0:45/Set) (1b) 5x5 Pullup Negative (Target: 0:06-0:10/rep) Level 2 – choose one: (2a) 5 Sets of Piked Assisted Pullups (Target: 5 c

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