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Get Sweaty Friends!

By: 0

Full Steam CrossFit – CrossFit

Today’s Schedule

Min 0-10- Group Warm Up and Double Under Skill Prep

Min 10-15- Double Under Proficiency Test

Min 15-30- Metcon Prep

Min 30-50- Helen

Min 50-60- Cooldown and Mobility!

Warm-up

Group Warm Up! (No Measure)

Coach’s Choice!

Skill

5-7 Minutes of Double Under Skill

– Single Under Position

– High Jump Single Unders (Maintain body position)

– Double Side Taps (Penguins!)

– Practice Dubs

– Test your 3 Minute max!

3 Minutes Max Double Unders (AMRAP – Reps)

Goal for Double Under proficiency is 300.

Metcon

The goal for Helen! Go hard and fast! You should try to do this workout without needing to set down your kettlebell or dropping off of the bar. Choose a method that allows you to do that, whether it’s dropping KB weight, modifying your pull-ups or dropping your runs down to 200m. Warm up well and then get after it!

Round 1 (Slow)

Jog 100m

10 Light KBS

10 Ring Rows + Kip Swings or Bar Hang

Round 2 (Moderate Pace)

Jog 200m

15 KBS

10-12 Pull-Ups or Jumping Pull Ups

Get ready for 3-2-1-Go!

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
Level 3- See Above

Level 2-

3 RFT

400m

21 KBS (Choose)

12 Pull Ups

Level 1-

3 RFT

400m Run

21 Russian KBS (Choose)

12 Jumping Pull Ups

Mobility

Glute and Hammy Foam Roll

LAX Ball Low Back Smash

T Front Squats

By: 0

Full Steam CrossFit – CrossFit

Today’s Schedule

Min 0-25- Group Warm Up and Front Squats

Min 25-35- Metcon Prep

Min 35-50- Metcon

Min 50-60- Cooldown and Mobility

Warm-up

Group Warm Up! (No Measure)

Coach’s Choice!
Row 500

-then-

2 Rounds

10 Lunge Steps E/S

10 Plate Sots Press

-then-

Start Front Squat Warm Ups

Weightlifting

Front Squat (See Below)

Level 3- Build to a Single @85%

Level 2- 1RM w/ Tempo 4-4-1

Level 1- 4×5(Start @ 65%)

Metcon

Metcon (Time)

4RFT

1 Rope Climb

10 Ring Dips

15 WBS (20/14)

200m Run
Level 3- See Above

Level 2-

4RFT

1 Rope Climb (Best Height)

10 Deficit Push Ups

15 WBS (14/10)

200m Run

Level 1-

4RFT

10 Ring Rows

10 Push Ups

15 Air Squats

200m Run

JUST MOVE

3RFT

15 Ring Rows

15 Push Ups

20 Air Squats

400m Run

Mobility

Cooldown and Mobility

T Oly Day 2!

By: 0

Full Steam CrossFit – CrossFit

Today’s Schedule

Min 0-35- Group Warm Up and Oly!

Min 35-40- Metcon Prep

Min 40-50- Metcon

Min 50-60- Cooldown and Mobility

Warm-up

Group Warm Up! (No Measure)

Coach’s Choice!
Coach Leads Catalyst Warm Up

-then-

Skill Prep

Weightlifting

Level 3-

Snatch- 15 Minutes to Build to a Single @85%

C+J- 15 Minutes to Build to a Single @80%

Level 2 and 1-

30 Minutes to Build to a Heavy Clean and Jerk Single (Focus on high-quality reps)

Clean and Jerk (See Above)

Snatch (See Above)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP8

10 Power Cleans (135/95)

10 TTB
Level 3- See Above

Level 2-

AMRAP8

10 Power Cleans (115/75)

10 K2E

Level 1-

AMRAP8

10 Power Cleans (Choose)

10 HKR or BSU’s

Mobility

Cooldown and Mobility

T Oly Day!

By: 0

Full Steam CrossFit – CrossFit

Today’s Schedule

Min 0-10- Group Warm Up

Min 10-40- Oly

Min 40-50- Metcon Prep and Metcon

Min 50-60- Cooldown and Mobility

Warm-up

Group Warm Up! (No Measure)

Coach’s Choice!
Coach Leads Catalyst Warm Up

-then-

Skill Prep

Weightlifting

Level 3-

Snatch- 15 Minutes to Build to Max for the day (NO MISSES)

C+J- 15 Minutes to Build to a Single @90%

Level 2 and 1-

30 Minutes to Build to a Heavy Snatch Single (Focus on high-quality reps)

Snatch (See Above)

Clean and Jerk (See Above)

Metcon

The goal of this metcon is to move fast with a high heart rate for a short period of time! Choose a box height that you will not hesitate with high reps (You should be able to jump and land with your hips above parallel comfortably)

(7 Minute Time Cap)

50 Burpee Box Jumps For Time (Time)

Rx-24/20

Level 2- Choose a shorter box height.

Level 1- Burpee Broad Jumps

Mobility

Cooldown and Mobility

T Back Squat

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!
Get Sweaty x 2 Minutes (Run/Row/Jump etc…)

-then-

10 Birddogs E/S

10 Fire Hydrants E/S

10 Single Leg Glute Bridges E/S

10 Cossack Squats E/S

30s Couch Stretch E/S

-then-

Start Back Squat Warm Ups!

Weightlifting

Back Squat (See Below)

Level 3- Build to 1 @90% of last weeks 1RM

Level 2- 6×1 (Start @85%) (Goal is to practice squatting heavy singles- do not allow a significant drop in speed or technique)

Level 1- 5×5 Ascend as technique allows from 65%

Metcon

Find a pace that allows you to not stop moving for 20 minutes!

Metcon (AMRAP – Rounds and Reps)

AMRAP20

Run 400m

20 Russian KBS (Choose)

20 BSU’s
All Levels- See Above

JUST MOVE- Maintain an easy breathing pace throughout today’s workout.

Mobility

Cooldown and Foam Roll

OL Front Squat

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!
Row 500

-then-

2 Rounds

10 Lunge Steps E/S

10 Plate Sots Press

-then-

Start Front Squat Warm Ups

Weightlifting

Front Squat (See Below)

Level 3- 1RM w/ 3s Pause

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

Level 1- 4×4-6 (Start @ 60%)

Metcon

Metcon (AMRAP – Reps)

EMOM15

Min 1.) 30s Max Cal Row/30s Rest

Min 2.) 30s Max D/U’s/30s Rest

Min 3.) 30s Max TTB/30s Rest
Level 3- See Above

Level 2-

EMOM15

Min 1.) 30s Max Cal Row/30s Rest

Min 2.) 30s Max D/U’s/30s Rest

Min 3.) 30s Max K2E/30s Rest

Level 1-

EMOM15

Min 1.) 30s Max Cal Row/30s Rest

Min 2.) 30s Max S/U’s/30s Rest

Min 3.) 30s Max HKR/30s Rest

JUST MOVE-

EMOM15

Min 1.) 60s Easy Paced Row

Min 2.) 60s Jump Rope (Relaxed Double Under Practice or Easy Paced Singles

Min 3.) Max Effort Hollow Hold (Stop when it becomes difficult to hold a perfect position or at 60s)

Mobility

Cooldown and Mobility!

OL Clean and Jerk

By: 0

Full Steam CrossFit – CrossFit

Today’s Schedule

Min 0-30- Group Warm Up and 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!
Coach Leads Out Catalyst Warm Up!

-then-

Barbell Technique Prep!

Weightlifting

Clean and Jerk (See Below)

Level 3-

65% x 3, 70% x 3, 75% x 2, 80%x1, 85% x 1, 90%x1, Max for the day (1 Miss Allowed)

Level 2-

Build to a Heavy Technically Solid Single For the Day!

Level 1-

C+J Technique! Power Clean + Front Squat + Push Jerk. Two things happening here:

1.) Continued improvement with your technique.

2) Improved Mobility and Strength

Metcon

This one is going to get spicy! The intent of this workout is to tackle it unbroken! SO Choose a method/weight/box height that allows you to push your pace! If you aren’t confident with box jumps switch to stepovers as needed!

Metcon (Time)

9-8-7-6-5-4-3-2-1

Devils Press (50/35)

Box Jump Overs (30/24)
Level 3- See Above

Level 2-

9-8-7-6-5-4-3-2-1

Devils Press (35/20)

Box Jump Overs (24/20)

Level 1-

9-8-7-6-5-4-3-2-1

Devils Press (Choose)

Box Jump or Step Overs (Choose)

JUST MOVE

4 Rounds

10 Box Jumps (Choose)

15 KBS (Focus on Glutes!)

-Rest 1 Minute-

Mobility

Cooldown and Mobility

OL Long Day

By: 0

Full Steam CrossFit – CrossFit

Today’s Schedule

Min 0-15- Group Warm Up and Metcon prep

Min 15-50- Metcon

Min 50-60- Cooldown and Mobility

Warm-up

Group Warm Up! (No Measure)

Coach’s Choice!
90s of Rowing

rest 15s

90s of Banded Running

rest 15s

90s of Jump Rope

rest 15s

-then-

2 Rounds

10 Ring Rows

10 Inchworms

Metcon

Metcon (AMRAP – Rounds and Reps)

Partner Up!

(Split Reps and Distance As Needed/Rest while partner works)

AMRAP35

Run 800m

4 Rope Climbs

Row 1000m

100ft HS Walk

200 Double Unders

50 Burpees
Level 3- See Above

Level 2-

AMRAP35

Run 800m

4 Rope Climbs

Row 1000m

10 Wall Walks

400 Double Unders or 100 Double Unders

50 Burpees

Level 1-

AMRAP35

Run 800m

8 Rope Lay to Stand

Row 1000m

100ft Bear Crawl

200 Single Unders

50 Burpees

JUST MOVE-

As an individual work your way through your desired level. Take your time and focus on high quality movement while maintaining an easy pace.

Mobility

Cooldown and Mobility