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Slow and Steady Builds the Aerobic Capacity :)

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Full Steam CrossFit – CrossFit

Today’s Schedule

Min 0-10- Group Run Prep Warm Up

Min 10-50- Metcon

Min 50-60- Cooldown and Mobility

Warm-up

Group Warm Up! (No Measure)

Coach’s Choice!

Metcon

Maintain an easy steady pace throughout the duration of this workout.

Coach: Start individuals on different stations as needed. If someone starts on the run then their order should stay run-jump-row etc….

Metcon (Time)

For Time:

1000m Row

800m Run

100 D/U’s

-then-

800m Row

600m Run (Uphill-Downhill)

80 D/U’s

-then-

600m Row

400m Run

60 D/U’s

-then-

400m Row

200m Run

40 D/U’s

-then-

200m Row

100m Run

10 D/U’s

(45 Min Time Cap)
Level 2- Single Unders 2 to 1 Double Under

Level 1- Skip first round

(1000m Row/800m Run/100 Single Unders

Mobility

Foam Roll:

Upper Back

Glutes

Hamstrings

IT Bands

Calves

LAX Ball:

Feet

Front Squats!

By: 0

Full Steam CrossFit – CrossFit

Today’s Schedule

Min 0-10- Group Warm Up

Min 10-25- 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!
Row 500m

-then-

2 Rounds

10 Birddogs E/S

10 Fire Hydrants E/S

10 Russian Step Ups E/S

-then-

Start Front Squat Warm Ups

Weightlifting

Front Squat (3×3 @90% of Last Weeks 3RM)

Level 3- See Above

Level 2- 3×3 Start @75% of 1RM

Level 1- Build to 3RM w/ 4-2-1 Tempo

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP7

12 Reverse Front Rack Lunge Steps (95/65)

30 Double Unders
Level 2-

AMRAP7

12 Reverse Front Rack Lunge Steps (Choose)

50 Single Unders

Level 1-

AMRAP7

12 Reverse Goblet or BW# Lunge Steps

30 Single Unders or Jumping Jacks

Assistance Work

Optional Core Strength!

L-Sit (3-5x Max Effort Hold)

Find out how long you can hold an L-Sit!

Level 3- Parallettes

Level 2- Boxes

Level 1- Hollow Body Hold

Mobility

Cooldown and Foam Roll

C+J

By: 0

Full Steam CrossFit – CrossFit

Today’s Schedule

Min 0-10- Group Warm Up

MIn 10-30- C+J

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!
Catalyst Warm Up

-then-

Empty Bar Skill Prep

Weightlifting

Clean and Jerk (Build to a heavy single at 90%)

Level 3- DO NOT EXCEED 90% Take perfect lifts up to 90%

Level 2- Build to Heavy Power Clean + FS + Jerk

Level 1- Practice C+J Singles (Focus on technique quality)

Metcon

Death by Power Clean (AMRAP – Rounds and Reps)

Every Minute Perform 1 Power Clean

Minute 1- 1 PC

Minute 2- 2 PC

Minute 3- 3 PC

Etc….

Once you fail drop back down to 1 and continue for the allotted time.

Rx+- 60% PC 1RM (If higher than 1RM weight)

Rx- 135/95

Level 2- 60% PC 1RM (If lower than Rx Weight)

Level 1- Empty Bar (Modify movement if needed)
Feel super confident with this workout? Start out lifting every 30s! Once you need to rest longer lift on the minute. Good luck! (10 Minute Cap)

Mobility

Cooldown and Mobility

Monday Monday Monday!

By: 0

Full Steam CrossFit – CrossFit

Today’s Schedule

Min 0-10- Group Warm Up

MIn 10-30- Snatch

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!
Catalyst Warm Up

-then-

Empty Bar Skill Prep

Weightlifting

Snatch (Build to a single at 90%)

Level 3- DO NOT EXCEED 90% Take perfect lifts up to 90%

Level 2- Build to Heavy Power Snatch + OHS

Level 1- Practice Snatch Singles (Focus on technique quality)

Metcon

Get into teams of up to 3 people.

Choose a tough box height that you can complete 5 reps with unbroken.

Go nuts on the rower!

Metcon (AMRAP – Reps)

EMOM15

Min 1.) 5 Box Jumps (High) + Max Calorie Row

Min 2.) Rest

Min 3.) Rest
EVERYBODY IS RX TODAY!!!

Score= Calories Rowed

Focus on the intended stimulus. A high (for you) set of 5 jumps, might be a 10lb plate and might be a 42 inch box. Choose your best option. Follow that up with as much intensity on the rower as possible!!! Sweat!

Mobility

Cooldown and Foam Roll!

Sunday Funday!

By: 0

Full Steam CrossFit – CrossFit

Today’s Schedule

Min 0-10- Group Warm Up

Min 10-25- Back Squats

MIn 25-30- Metcon Prep

MIn 30-45- Metcon

MIn 45-60- Cooldown and Mobility

Warm-up

Group Warm Up! (No Measure)

Coach’s Choice!
Run 400m or Row 500m

-then-

2 Rounds

10 Birddogs E/S

10 Fire Hydrants E/S

10 Single Leg Glute Bridges E/S

-then-

Start Back Squat Warm Ups

Weightlifting

Back Squat (4×5 @70%)

Level 3- This is a deload week. (Do not ascend of do extra sets)

Level 2- Didnt squat last week? 5×5 Ascend by Feel (Start @ 60-70%

Level 1- Modify Squat as Needed

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP15

Run 200m

15 TTB

15 KBS (53/35)
AMRAP15

Run 200m

15 HKR

15 KBS (Choose)

AMRAP15

Run 100-200m

15 Tuck Ups

15 KBS (Choose)

Mobility

Group Cooldown and Foam Roll

Gymnasty Day, Pistols, Handstands and Dubs!

By: 0

Full Steam CrossFit – CrossFit

Today’s Schedule

Min 0-20- Skill Prep Warm Up

Min 20-50- Metcon

Min 50-60- Cooldown and Mobility

Warm-up

Group Warm Up! (No Measure)

Coach’s Choice!
Skill Prep Warm Up

– Catalyst General Warm Up

– Pistol Skill

– Handstand Walk Skill

Skill

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!

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 -then/or- Inchworm -> Shoulder Taps

Metcon

Metcon (AMRAP – Reps)

AMRAP30

Teams of 3

5 Rounds Each:

10 Pistols

30ft Handstand Walk

50 D/U’s

(Rest While Partners Work)

-then-

Max Calorie Row Accumulated Between Team With Remaining Time (1 Person rows at a time)
Level 2-

10 Banded Pistols

3 Wall Walks

30 Double Unders or 50 Single Unders

Level 1-

10 Box Pistols

3 Box Walks or Inchworms

50 Single Unders

Mobility

Foam Roll:

Upper Back

Shoulders and Pecs

Glutes

Quads and Adductors

Front Squat Thursday

By: 0

Full Steam CrossFit – CrossFit

Today’s Schedule

Min 0-10- Group Warm Up

Min 10-25- 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!
Catalyst General Warm Up

-then-

2 Rounds

20 Lunge Steps

10 Plate Sots Press

-then-

Start Front Squat Warm Ups

Weightlifting

Front Squat (3RM w/1 Second Pause)

Metcon

Metcon (AMRAP – Rounds and Reps)

Teams of 2

AMRAP15

12 Deadlifts (155/105)

9 Hang Power Cleans (155/105)

6 Shoulder to Overhead (155/105)
Level 3- See Above

Level 2- Use 60% of your best power clean if possible.

Level 1-

(Choose a weight that feels moderate for 10 reps)

DB Deadlifts

DB HPC’s

DB Push Press

Mobility

Lets smash those hammys!

Barbell Smash Hamstrings 3 Min E/S

Lunge Hamstring Stretch 1 Min E/S

Clean and Jerk Wednesday

By: 0

Full Steam CrossFit – CrossFit

Today’s Schedule

Warm-up

Group Warm Up! (No Measure)

Coach’s Choice!
Catalsyt General Warm Up

-then-

Empty Bar Skill Prep

Weightlifting

Clean and Jerk (Build to 2RM)

Level 3- See Above

Level 2- Build to 2RM w/ Power Clean + Front Squat + Jerk (Goal is to build “squat clean”

Level 1- Power Clean and Jerk (Goal is to build solid technique)

Metcon

Metcon (AMRAP – Reps)

Teams of 3

5 Rounds

1 Minute to:

30s Max C2B Pull Ups

30s Max WBS (20/14)
Level 3- See Above

Level 2- Pull Ups/ WBS (20/14)

Level 1- Jumping Chest 2 Bar or Ring Rows/ WBS (14/10) or Air Squats

Mobility

Cooldown and Foam Roll

Tuesday

By: 0

Full Steam CrossFit – CrossFit

Today’s Schedule

Warm-up

Group Warm Up! (No Measure)

Coach’s Choice!
Running Prep General Warm Up

Metcon

It would be a mistake to treat your time on the rower as an all out sprint. Instead hold a fast pace that you can confidently transition into 10 burpees when your minute of rowing is up.

If your group is not confident they can complete 250m per minute then I strongly recommend dropping your goal to 8000m (200m per minute) or 6000m (150m per minute)

Coaches: Set EMOM45 timer. (Remember to tell people to take a minute off that time since the timer starts at minute 1 and not 0.)

Metcon (Time)

Teams of 3

10K Row Accumulated between all 3 members. Must use 1 rower! Teammates must alternate every minute. Once you get off the rower you must immediately complete 10 burpees before you rest.

Order is as follows:

Min 1- Row max meters

Min 2- 10 Burpees

Min 3- Rest

(45 Minute Time Cap)
Level 2- 8000m

Level 1- 6000m

Mobility