Blog Search

Skill Day/Open Gym

By: 0

Full Steam CrossFit – CrossFit

Today’s Schedule

Min 0-10- Flow Warm Up

Min 10-50- Skill or Make Up Previous WOD

Min 50-60- Mobility (Get after hotspots)

Warm-up

Flow Warm Up (No Measure)

Lunge Portion

Downward Dog Push Backs x5

Knee Push Outs x5

Internal Rotations x5

(Inside Arm) T- Spine Openers x5

(Outside Arm) T- Spine Openers x5

Overhead Openers x5

Cossack 2 Lizard x5

Downward Dog Push Backs x5

Repeat on opposite leg.

-then-

All Fours Portion

Forward Hurdles x5

Backward Hurdles x5

Fire Hydrants x5

(Repeat on opposite side)

Bird Dogs x5 E/S

Cat/Cow x5

Downward Dog Push Backs x5

Russian Baby Makers x5

Hamstring Openers x5 E/S

Hinged T-Spine Openers x5 E/S

Skill

What movements do you want to nail down this year?

-Pull Ups?

-Handstand Push Ups?

-Handstand Walks?

-Ring Dips?

-Muscle Ups?

-Pistols?

Let us know and we will set you up with a progression!

Metcon

Is conditioning your greatest weakness??? Use today to get aerobic! That means 20 or more minutes of steady state movement at a talking pace! (I should be able to ask you a question at any point of your workout and you should be able to answer lol) Don’t want to just run and row? Throw in some gymnastics skill work to mix it up and get after it!

Get Aerobic! (Distance)

Get Aerobic!

For 20-30+ Minutes work at a steady conversation pace with one of the following modalities!

Run/Jog/Walk

Bike

Row

You should finish feeling refreshed!

Mobility

Body Scan (No Measure)

Grab any mobility tools you may need and grab some space. Start my mapping out what parts of your body are stiff/sore etc… Once you have figured out what you need to work on take a peak at the mobility posters and start working on it! Spend at least 2 minutes on each problem area.

Skill Day/Open Gym

By: 0

Full Steam CrossFit – CrossFit

Today’s Schedule

Min 0-10- Flow Warm Up

Min 10-50- Skill or Make Up Previous WOD

Min 50-60- Mobility (Get after hotspots)

Warm-up

Flow Warm Up (No Measure)

Lunge Portion

Downward Dog Push Backs x5

Knee Push Outs x5

Internal Rotations x5

(Inside Arm) T- Spine Openers x5

(Outside Arm) T- Spine Openers x5

Overhead Openers x5

Cossack 2 Lizard x5

Downward Dog Push Backs x5

Repeat on opposite leg.

-then-

All Fours Portion

Forward Hurdles x5

Backward Hurdles x5

Fire Hydrants x5

(Repeat on opposite side)

Bird Dogs x5 E/S

Cat/Cow x5

Downward Dog Push Backs x5

Russian Baby Makers x5

Hamstring Openers x5 E/S

Hinged T-Spine Openers x5 E/S

Skill

What movements do you want to nail down this year?

-Pull Ups?

-Handstand Push Ups?

-Handstand Walks?

-Ring Dips?

-Muscle Ups?

-Pistols?

Let us know and we will set you up with a progression!

Metcon

Is conditioning your greatest weakness??? Use today to get aerobic! That means 20 or more minutes of steady state movement at a talking pace! (I should be able to ask you a question at any point of your workout and you should be able to answer lol) Don’t want to just run and row? Throw in some gymnastics skill work to mix it up and get after it!

Get Aerobic! (Distance)

Get Aerobic!

For 20-30+ Minutes work at a steady conversation pace with one of the following modalities!

Run/Jog/Walk

Bike

Row

You should finish feeling refreshed!

Mobility

Body Scan (No Measure)

Grab any mobility tools you may need and grab some space. Start my mapping out what parts of your body are stiff/sore etc… Once you have figured out what you need to work on take a peak at the mobility posters and start working on it! Spend at least 2 minutes on each problem area.

Skill Day/Open Gym

By: 0

Full Steam CrossFit – CrossFit

Today’s Schedule

Min 0-10- Flow Warm Up

Min 10-50- Skill or Make Up Previous WOD

Min 50-60- Mobility (Get after hotspots)

Warm-up

Flow Warm Up (No Measure)

Lunge Portion

Downward Dog Push Backs x5

Knee Push Outs x5

Internal Rotations x5

(Inside Arm) T- Spine Openers x5

(Outside Arm) T- Spine Openers x5

Overhead Openers x5

Cossack 2 Lizard x5

Downward Dog Push Backs x5

Repeat on opposite leg.

-then-

All Fours Portion

Forward Hurdles x5

Backward Hurdles x5

Fire Hydrants x5

(Repeat on opposite side)

Bird Dogs x5 E/S

Cat/Cow x5

Downward Dog Push Backs x5

Russian Baby Makers x5

Hamstring Openers x5 E/S

Hinged T-Spine Openers x5 E/S

Skill

What movements do you want to nail down this year?

-Pull Ups?

-Handstand Push Ups?

-Handstand Walks?

-Ring Dips?

-Muscle Ups?

-Pistols?

Let us know and we will set you up with a progression!

Metcon

Is conditioning your greatest weakness??? Use today to get aerobic! That means 20 or more minutes of steady state movement at a talking pace! (I should be able to ask you a question at any point of your workout and you should be able to answer lol) Don’t want to just run and row? Throw in some gymnastics skill work to mix it up and get after it!

Get Aerobic! (Distance)

Get Aerobic!

For 20-30+ Minutes work at a steady conversation pace with one of the following modalities!

Run/Jog/Walk

Bike

Row

You should finish feeling refreshed!

Mobility

Body Scan (No Measure)

Grab any mobility tools you may need and grab some space. Start my mapping out what parts of your body are stiff/sore etc… Once you have figured out what you need to work on take a peak at the mobility posters and start working on it! Spend at least 2 minutes on each problem area.

Heavy Deads and Fun EMOM’s :)

By: 0

Full Steam CrossFit – CrossFit

Today’s Schedule

Min 0-10- Flow Warm Up and Deadlift Prep

Min 10-25- Build to a Heavy Deadlift Single

Min 25-30- Metcon Prep

Min 30-50- Metcon

Min 50-60- Mobility

Weightlifting

5 DL’s @50%

5 @60%

5 @70%

3 @80%

1 @85%

1 @90%

1 @90+%

(Rest no longer than 2 minutes between sets.)

Deadlift (Build to a heavy single!)

Level 2- 5×3 (Build to a heavy triple.)

Level 1- 5×5 (Build to a heavy set of 5)

Metcon

Metcon (AMRAP – Reps)

EMOM18

Min 1.) 15/12 Cal Row

Min 2.) Max UB Ring Rows (Best Position)

Min 3.) 20 V-Ups
Score is your total number of Ring Rows.

Level 2+1- Scale by reducing total number of calories rowed and modifying the V-Up as needed. Rx implies you finished the Row and the Core work as prescribed.

Mobility

Body Scan (No Measure)

Grab any mobility tools you may need and grab some space. Start my mapping out what parts of your body are stiff/sore etc… Once you have figured out what you need to work on take a peak at the mobility posters and start working on it! Spend at least 2 minutes on each problem area.

Clean and Jerk Consistency Day!

By: 0

Full Steam CrossFit – CrossFit

Today’s Schedule

Min 0-10- Clean and Jerk Prep

Min 10-30- Clean and Jerks

Min 30-40- Push Press

Min 40-50- Double Unders!!!

Min 50-60- Mobility

Warm-up

Group Warm Up! (No Measure)

Coach’s Choice!

Weightlifting

Today’s goal is to accumulate good reps at or slightly below 90%, you may take up to 6 attempts, time permitting. You should be able to hit 4 of 6. If you miss three lifts, back off and focus on technique. (90% may not be in the cards for some of you today but don’t let that kill your session. 80 or 85% with good reps beats 5 missed lifts at 90%)

Clean and Jerk (20 Minutes to build to 90%)

Push Press (5/5/5+ @75%)

Level 1- 4×5 Ascend by feel!

Metcon

Using the 7-10 minutes available practice your double unders! Good drills include:

High Jump Singles

Double Side Taps

If you have double unders at all you will test them! If you have yet to get your first one or two test max single unders!

3 Minutes Max Double Unders (AMRAP – Reps)

Goal for Double Under proficiency is 300.

Mobility

Body Scan (No Measure)

Grab any mobility tools you may need and grab some space. Start my mapping out what parts of your body are stiff/sore etc… Once you have figured out what you need to work on take a peak at the mobility posters and start working on it! Spend at least 2 minutes on each problem area.

Back Squat 3RM and FRAN!!!

By: 0

Full Steam CrossFit – CrossFit

Today’s Schedule

Min 0-10- Flow Warm Up and Back Squat Prep

Min 10-25- Back Squats

Min 25-35- Fran Prep

Min 35-50- Fran

Min 50-60- Mobility

Warm-up

Group Warm Up! (No Measure)

Coach’s Choice!

Weightlifting

Back Squat (Build to 3RM)

Level 2- 5×3 Start @70%

Level 1- 5×5 (Ascend by feel)

Metcon

Metcon Prep:

3 Rounds

5-10 Thrusters (Build to working weight)

5-10 Pull Ups

(Focus on movements feeling smooth and getting your heart rate up!)

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups
Level 2- Thrusters 75/45/Half Pull Ups or Bent Knee Ring Rows

Level 1-

Bar or DB Thrusters/ Ring Rows (Choose)

Mobility

Body Scan (No Measure)

Grab any mobility tools you may need and grab some space. Start my mapping out what parts of your body are stiff/sore etc… Once you have figured out what you need to work on take a peak at the mobility posters and start working on it! Spend at least 2 minutes on each problem area.

Snatch Consistency Day!

By: 0

Full Steam CrossFit – CrossFit

Today’s Schedule

Min 0-20- Warm Up and Skill Prep

Min 20-40- Snatch

Min 40-50- Assistance Work

Min 50-60- Cool Down and Mobility

Warm-up

Group Warm Up! (No Measure)

Coach’s Choice!
Min 0-5- Flow Warm Up

Min 5-10- Bar Prep Work

Min 10-20- Skill Prep

Weightlifting

Snatch (6×1 Attempts @90% )

Level 3- Today’s goal is consistency at heavy weights. You have 6 attempts at 90%, make them count. If you miss three times you need to drop weight.

Level 2- Today’s goal is to build to a technically efficient 1RM for the day. May not be an all time record but it should feel solid. (This level applies to anyone who has missed the snatches from the last couple of weeks.)

Level 1- Same idea as level 2 but you will be working on building your OHS position. So you will build to a heavy power snatch + OHS.

Assistance Work

Part A.) 5×5 Box Jumps

Part B.) 3 Rounds

25 FT Lunge and Deathmarch w/ Light Weight

25 V-Ups

Metcon (Time)

For “Time”

Part A.) 5×5 Box Jumps (Rest 30-60 seconds between sets.)

Part B.) 3 Rounds

25 FT Lunge and Deathmarch w/ Light Weight

25 V-Ups

-Rest 60 Seconds-

Mobility

Prepare for the week ahead.

Body Scan (No Measure)

Grab any mobility tools you may need and grab some space. Start my mapping out what parts of your body are stiff/sore etc… Once you have figured out what you need to work on take a peak at the mobility posters and start working on it! Spend at least 2 minutes on each problem area.

Thruster 1RM

By: 0

Full Steam CrossFit – CrossFit

Today’s Schedule

Min 0-10- Group Warm Up

Min 10-25- Thruster 1RM

Min 25-30- Metcon Prep

Min 30-50- Metcon

Min 50-60- Mobility

Warm-up

Group Warm Up! (No Measure)

Coach’s Choice!
Min 0-5- Flow Warm Up

Min 5-10- Thruster Prep

Weightlifting

Thruster (15 Minutes to Find 1RM Thruster)

Metcon

1 Round implies you have completed all of the reps 15/12/9/6/3 a full time through.

Metcon (AMRAP – Rounds and Reps)

AMRAP20

15/12/9/6/3

Thrusters (95/65)

Pull Ups

30 Double Unders
Level 2-

Thrusters (Same weight as last weeks Thruster WOD)

Half Pull Ups or Equal Number Challenging Ring Rows

30 Double Unders or 3 Attempts + Remainder Singles

Level 1-

Thrusters (Choose)

Challenging Ring Rows

50 Single Unders

Assistance Work

Bonus Core Work! If time allows!

Metcon (Time)

10 Minute Time Cap

3 Rounds

15 Med Ball Side Twists (E/S)

15 Side Plank Dips (E/S)

15 Arch Body Rocks

Mobility

Body Scan (No Measure)

Grab any mobility tools you may need and grab some space. Start my mapping out what parts of your body are stiff/sore etc… Once you have figured out what you need to work on take a peak at the mobility posters and start working on it! Spend at least 2 minutes on each problem area.