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Gymnasty Day

By: 0

Full Steam CrossFit – CrossFit

Today’s Schedule

Min 0-20- Handstand Walk Skill/ Double Under Skill/ Metcon Prep

Min 20-50- Metcon

Min 50-60- Cooldown and Moibility

Warm-up

Group Warm Up! (No Measure)

Coach’s Choice!
Handstand Walk Skill Practice

Skill

Handstand Walk Skill (Balance Shift) (No Measure)

Level 3.) Wall Walk-> Nose 2 Wall Handstand-> Shoulder Taps

Level 2.) Box Walk-> Pike Handstand -> Shoulder Taps

Level 1.) Front Support-> Shoulder Taps

Metcon

Set interval timer for 12 rounds of 2 minutes and 30 seconds. Goal of this workout is to hold a steady pace for 30 minutes. Focus on quality over quantity of reps. You should be focused on practicing handstand walks and double unders! None of these station should be sprints.

Metcon (AMRAP – Reps)

3 Rounds

Every 2 Minutes and 30 Seconds

Station 1.) 400m Run

Station 2.) 2 Minutes Max Distance Handstand Walk (5 ft = 1 rep)

Station 3.) 2 Minute Max Calorie Row

Station 4.)

2 Minutes of Double Unders
Level 3- See Above

Level 2- Station 1.) 400m Run

Station 2.) 2 Minutes Max Wall Walks (If you do not walk all the way down its a no rep!)

3.) 2 Minutes Max CalRow

Station 4.)

2 Minutes Double Under Practice

Level 1- Station 1.) 300m Run

Station 2.) 2 Minutes of Bear Crawl (5ft = 1 Reps)

3.) 2 Minutes Max CalRow

Station 4.)

2 Minutes of Single Unders

Mobility

Cooldown and Mobility

Deadlift 2RM (NO DROP SETS)

By: 0

Full Steam CrossFit – CrossFit

Today’s Schedule

Min 0-25- Group Warm Up and DL 2RM

Min 25-40- Bench Press

Min 40-50- Metcon

Min 50-60- Cooldown and Mobility

Warm-up

Group Warm Up! (No Measure)

Coach’s Choice!
Row 500m or Run 400m

-then-

Round 1-

10 Stagger Stance DL’s E/S

10 x 3 second KB Core Activation Drill

Round 2-

10 Light DL’s

10 x 3 Second KB Core Activation Drill

Weightlifting

FINDING A REP MAX:

– Decide on a goal weight for your 2RM attempt

– -Take 3-5 Warm Up Sets to 90% of goal RM weight using sets of 1-2 reps

– -Take your 2RM attempt

Deadlift (Build to 2RM (No drop sets))

Level 3- See Above

Level 2- 4×2 @80-90%

Level 1-

5×5 Ascend by Feel (Start @70%)

Bench Press (5×3 Ascend by Feel (Start @75-80%))

Level 2- 5×3 Heavy DB Bench Press

Level 1- 4×6-8

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP7

10 Challenging Ring Rows

15 V- Ups or Tuck Ups

15 Hollow Rocks or Tuck Rocks
Choose best challenging option for yourself.

Mobility

Cooldown and Mobility

Snatch Singles

By: 0

Full Steam CrossFit – CrossFit

Today’s Schedule

Min 0-30- Group Warm Up and Snatches

Min 30-40- Metcon Prep

Min 40-50- Metcon

Min 50-60- Cooldown and Mobility

Warm-up

Group Warm Up! (No Measure)

Coach’s Choice!
Get Sweaty For 5 Minutes!

-then-

Bar Prep!

Weightlifting

Snatch (6×1 @90% of Last Weeks 1RM)

Level 3- See Above

Level 2- Build to Heavy Single

Level 1- Power Snatch + OHS

Metcon

Metcon (AMRAP – Reps)

EMOM10

30 Seconds Max Rep Burpee Box Jumps (24/20)

Rest 30 Seconds
Level 2- Choose Box Height

Level 1- Burpee 2 Target (Modify As Needed)

Mobility

Cooldown and Mobility!

Back Squat 4×2 (Drop Sets)

By: 0

Full Steam CrossFit – CrossFit

Today’s Schedule

Min 0-25- Group Warm Up and Back Squats

Min 25-30- Metcon Prep

Min 30-50- Metcon

Min 50-60- Cooldown and Mobility

Warm-up

Group Warm Up! (No Measure)

Coach’s Choice!
Run or Row 2 Minutes

-then-

10 Birddogs E/S

10 Fire Hydrants E/S

10 Kickbacks E/S

10 Cossack Squats E/S

10 Light Back Squats

Weightlifting

Back Squat (4×2 @80-90% or 2RM)

Level 3- See Above

Level 2-

4×2 @80-90%

Level 1-

4×5 @ Last Weeks Best Set of 5 OR 5×5 Ascending By Feel

Metcon

Coach Set Timer

20 Rounds

45s Work

15s Rest

Metcon (AMRAP – Reps)

5 Rounds

45s Cal Row

15s Rest

45s TTB

15s Rest

45s Double Unders

15s Rest

45s American KBS (Heavy)

15s Rest
Scaled- Modify Each Movement As Needed

Mobility

Cooldown and Mobility

Front Squat 1RM w/ 4-2-1 Tempo

By: 0

Full Steam CrossFit – CrossFit

Today’s Schedule

Min 0-25- Group Warm Up and Front Squats

Min 25-30- Metcon Prep

Min 30-50- Metcon

Min 50-60- Cooldown and Mobility

Warm-up

Group Warm Up! (No Measure)

Coach’s Choice!
Run 400m

-then-

10 Bird Dogs (E/S)

10 Fire Hydrants (E/S)

10 Kickbacks (E/S)

10 Rear Leg Elevated Split Squats (E/S)

10 Plate Sots Press

10 Banded W’s

10 Light Front Squats

Weightlifting

Front Squat (Build to 1RM w/ Tempo 4-2-1)

Level 1- 4×5 @ Challenging Weight

Metcon

Nicole (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
400m Run
Max Rep Pull-ups
Level 3- See Above

Level 2- Jumping Chest 2 Bar Pull Ups

Level 1-

Ring Rows

Mobility

Running MOB 1 (No Measure)

Lax Ball Smash Feet (3 Min E/S)

Toe Spacing (1 Min E/S)

Stretch Calves (1-2 MIn E/S)

-Standing

-Bent Knee

Clean and Jerk Singles

By: 0

Full Steam CrossFit – CrossFit

Today’s Schedule

Min 0-30- Group Warm Up and Clean and Jerks

Min 30-35- Metcon Prep

Min 35-50- Metcon

Min 50-60- Cooldown and Mobility

Warm-up

Group Warm Up! (No Measure)

Coach’s Choice!
Get Sweaty For 5 Minutes! (Coaches Choice!)

-then-

Barbell Prep!

Weightlifting

Clean and Jerk (6×1 @90% of Last Weeks 1RM)

Level 3- See Above

Level 2- Build to Heavy Single

Level 1- Practice Heavy Singles (Power Clean + Front Squat + Jerk)

Metcon

Metcon (Time)

4RFT

100ft Suitcase Carries (E/S)

15 V-Ups or Tuck Ups

15 Hollow Rocks or Tuck Rocks

Max Hollow Body or Tuck Hold

-Rest 1 Minute-

(15 Minute Time Cap)

Metcon (Time)

4RFT

100ft Suitcase Carries (E/S)

15 V-Ups or Tuck Ups

15 Hollow Rocks or Tuck Rocks

Max Hollow Body or Tuck Hold

-Rest 1 Minute-

(15 Minute Time Cap)

Mobility

Foam Roll and Stretch Hot Spots!

Gymnasty Day

By: 0

Full Steam CrossFit – CrossFit

Today’s Schedule

Min 0-20- Group Warm Up and Pistol Skill Prep

Min 20-50- Metcon

Min 50-60- Cooldown and Mobility

Warm-up

Group Warm Up! (No Measure)

Coach’s Choice!
500m Row or 400m Run

-then-

Flow Warm Up!

Skill

Pistols (Record Best Unbroken Set Completed)

Pistol Skill (No Measure)

Mobility Test!

Feet Together Squat Test

Pass Test 1:

Create Pistol Shape ->

Bottoms Up Pistol ->

Pass Test 2:

Pistol

Fail Test 2:

Banded Pistol

Fail Test 1:

Box Pistol Progressions! (Should Also Be Working On Ankle Mobility)

Practice!

3 Sets working with best skill!

Metcon

Record total reps of pistols and calories rowed!

Metcon (AMRAP – Reps)

Teams of 3!

Each partner goes for max reps at each station for 1 minute!

3 Rounds

Station 1.)

Min 1.) Max Pistols

Min 2.) Rest While Partner Works

Min 3.) Rest While Partner Works

Station 2.)

Min 1.) Max Calorie Row

Min 2.) Rest While Partner Works

Min 3.) Rest While Partner Works

Station 3.)

Min 1.) Max Effort 300m Run

Min 2.) Rest While Partner Works

Min 3.) Rest While Partner Works
Level 3- See Above

Level 2-

Station 1.) Banded Pistols

Station 2.) Max Calories

Station 3.)

300m Run

Level 1-

Station 1.) Box Pistols

Station 2.)

Max Calorie Row

Station 3.) 200m Run or Max Single Unders

Mobility

Running MOB 2 (Time)

Smash “Shins”(Medial Shin Tack and Floss) (2 Min E/S)

Smash Calves (2 Min E/S)

Stretch Calves (1-2 Min E/S)

-Standing

-Bent Knee

Deadlift Drop Sets

By: 0

Full Steam CrossFit – CrossFit

Today’s Schedule

Min 0-10- Group DL Prep

Min 10-30- DL’s

Min 30-50- Assistance Work

Min 50-60- Cooldown and Mobility

Warm-up

Group Warm Up! (No Measure)

Coach’s Choice!
500m Row or 400m Run

-then-

Round 1

10 Stagger Stance DL’s E/S

10 x 3 Second KB Core Activation

Round 2

10 Light DL’s

10 x 3 Second KB Core Activation

-then-

Start Warm Up Sets

Weightlifting

Deadlift (4×3 @80-90% of 3RM)

Level 3- See Above

Level 2- 4×3 @80-90%

Level 1- 4×3 @ last weeks best set of 3 OR 5×3 ascending by feel

Assistance Work

A1: Bench Press (4×4 @ 90% of 4RM)

Level 2- 4×4 Ascend by Feel

Level 1- 4×6-8 DB Bench Press

A2: Landmine Rows (4 x 6-8)

Mobility

Foam Roll:

Upper Back

Lats and Pecs

Barbell Smash:

Hamstrings

Snatch 1RM

By: 0

Full Steam CrossFit – CrossFit

Today’s Schedule

Min 0-30- Group Warm Up and Snatch 1RM

Min 30-40- Metcon Prep

Min 40-50- Metcon

Min 50-60- Cooldown and Mobility

Warm-up

Group Warm Up! (No Measure)

Coach’s Choice!
0-5- Get Sweaty! Coaches Choice

5+ Bar Prep and Snatches!

Weightlifting

Snatch (Build to 1RM)

Level 3- See Above

Level 2- Power Snatch + OHS

Level 1- Snatch From Best Position

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP10

(Ascending Ladder)

1 Alternating DB Hang Clean E/S (50/35)

1TTB
Level 2-

AMRAP10

(Ascending Ladder)

1 Alternating DB Hang Clean E/S (35/20)

1Pike Swing or V-Ups

Level 1-AMRAP10

(Ascending Ladder)

1 Alternating DB Hang Clean E/S (Choose)

1 HKR or Tuck Ups

Mobility

Foam Roll:

Upper Back

Lats

Tennis Ball Stick:

Pecs

Pec Minor

1st Rib

Back Squat 2RM

By: 0

Full Steam CrossFit – CrossFit

Today’s Schedule

Min 0-25- Group Warm Up and 2RM Back Squat

Min 25-30- Metcon Prep

Min 30-50- Metcon

Min 50-60- Cooldown and Mobility

Warm-up

Group Warm Up! (No Measure)

Coach’s Choice!
Row 500m

-then-

10 Bird Dogs E/S

10 Fire Hydrants E/S

10 Kickbacks E/S

20 Lunge Steps

10 Light Weight Back Squats

-then-

Start Warm Up Sets

Weightlifting

FINDING A REP MAX:

– Decide on a goal weight for your 2RM attempt

– -Take 3-5 Warm Up Sets to 90% of goal 2RM weight using sets of 1-2 reps

– -Take your 2RM attempt

– -Perform your drop sets @90% of your 2RM weight.

Back Squat (Build to 2RM)

Level 2- 4×2 @85-95%

Level 1- 5×5 Ascend By Feel

Metcon

Partner up with person who will use the same box height. Record total number of double unders. Your score is your own, not combined and only one person is working at a time. The goal of today’s workout is to push as hard as possible during the 2 minute AMRAP. If you are not comfortable with either prescribed movement under intensity then scale it to a variation that you can push hard with.

Metcon (AMRAP – Reps)

Partner Up!

5 Rounds

AMRAP2

12 Burpee Box Jump Overs (24/20) + Max Double Unders

-then-

Rest 2 Min Exactly
Level 2-

5 Rounds

AMRAP2

12 Burpee Box Jump Overs (20/15) + Max Single Unders

-then-

Rest 2 Min Exactly

Level 1-

5 Rounds

AMRAP2

12 Burpee Box Step Overs (Choose) + Max Single Unders or High Knees

-then-

Rest 2 Min Exactly

Mobility

Group Foam Roll:

Double Leg Quads (Toes in and out)

Single Leg Quad and Adductors

Upper Back

Glutes

Hammys

Calves