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5/26/18

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BGB CrossFit – CrossFit

Snatch (8-10 reps @ 80%+)

I’d basically like to just work up to a moderately heavy snatch and then hit a few singles in the 80% or higher range. We can go for a PR if you like.

Metcon (No Measure)

24 minute EMOM:

1st min – bike

2nd min – kettlebell swings

3rd min – plank
We will talk about specific weights and rep schemes, but I really just want to see work done.

I intend each minute to be 30-40 seconds of work.

5/25/18

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BGB CrossFit – CrossFit

Warm-up

3 sets not for time:

5x burpees

~15 second plank hold

~15 sec hang from pullup bar

ALL: Bench Press (5RM)

In about 5 working sets, work up to today’s 5RM bench press.

By all means, go for a “PR” for set of 5 today if you feel good.

GREEN: Metcon (Time)

21-15-9 for time of:

double DB squats @ 35/20lbs

pushups

RX+ 50/35lbs DBs

BLACK: Metcon (Time)

21-15-9 for time of:

front squats @ 135/95lbs

HSPU

RX+ 185/135lbs
The weight should be heavy enough that pretty much no set can be easily unbroken.

5/24/18

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BGB CrossFit – CrossFit

ALL: Metcon (3 Rounds for reps)

3 sets:

max strict HSPU
Compare this to last Tuesday (5/15). Scale it the same way and the goal is to increase reps.

ALL: Metcon (AMRAP – Reps)

15 minute AMRAP:

2x ring rows

2x lunge steps

30x single unders

4x ring rows

4x lunge steps

30x single unders

etc

RX+ pullups, DU
Through round of 10 is 210

Through round of 12 is 264

Through round of 14 is 322

Through round of 16 is 384

Through round of 18 is 450

Through round of 20 is 520

5/23/18

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BGB CrossFit – CrossFit

Warm-up

2 rounds not for time:

100m row HARD

8x empty bar good mornings

8x empty bar deadlifts

GREEN: Deadlift (4×15 @ 40%)

BLACK: Deadlift (4×4 @ 75%)

ALL: Metcon (Time)

As teams of 3, splitting work however:

75x cals on bike

75x situps

100x sumo deadlift high pulls @ 75/55lbs

75x situps

75x cals on bike

RX+ 100x cals each time, TTB instead of situps, SDHP @ 95/65lbs
This is all scaleable based on the teams. And of course we can do teams of 2 if numbers dictate.

5/22/18

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BGB CrossFit – CrossFit

ALL: Metcon (3 Rounds for time)

3 sets:

max unbroken time L-sit
Rest as needed between. Scale accordingly so you get about 30 seconds.

Off boxes. Hanging from pullup bar. From rings. On parallettes. These are probably in order of difficulty.

ALL: Metcon (AMRAP – Reps)

5 minute AMRAP:

row for cals

5 minute AMRAP:

20x WBs @ 14/8lbs

20x burpees

then 4 and 4 minutes

then 3 and 3 minutes

then 2 and 2 minutes

then 1 and 1 minute

RX+ 20/14lbs
No rest between, this will be a 30 minute clock.

Start over with the 20x WBs every time.

Score is total reps across everything.

5/21/18

By: 0

BGB CrossFit – CrossFit

Warm-up

6 mins:

30 second AB, row, jog etc

30 second air squats

GREEN: Goblet Squat (4×12 (to a box))

Use a heavy-ish KB but one that allows perfect movement.

Do these to a box.

BLACK: Back Squat (4×4 @ 75%)

GREEN: Metcon (AMRAP – Rounds and Reps)

10 minute AMRAP:

15x kettlebell swings @ 53/35lbs

15x box jumps @ 20/12″

RX+ 70/53lbs and 24/20″

BLACK: Metcon (AMRAP – Rounds and Reps)

10 minute AMRAP:

5x clean and jerks @ 165/115lbs

15x box jumps @ 20/12″

RX+ 205/140lbs and 24/20″
Whatever weight you scale to should be legitimately heavy, but allow fairly quick singles.

5/20/18

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BGB CrossFit – CrossFit

ALL: Metcon (Time)

3 rounds:

800m run

+

2 rounds:

20x KB swings

20/15x cals row/bike

+

100m farmers carry right hand

100m farmers carry left hand

RX+ 1 mile runs
This is what I’ll be doing this morning – feel free to join in or do your own thing.

5/18/18

By: 0

BGB CrossFit – CrossFit

Warm-up

3 sets not for time:

2x wall walks

~20-30 secs hang from pullup bar

8-10x overhead squats with PVC pipe

ALL: Shoulder Press (5×3 @ 75%)

GREEN: Metcon (AMRAP – Reps)

3 minute AMRAP:

15x burpees

15x goblet squats @ 35/26lbs

max calories on bike

-rest 3 minutes-

x4 rounds

RX+ 53/35lbs KB for squats
Your score is total calories on bike ONLY. The burpee and squat reps don’t count. Think of it as having to get through that before you can bike.

BLACK: Metcon (AMRAP – Reps)

3 minute AMRAP:

21x lateral burpees over bar

21x overhead squats 75/55lbs

max cals on bike

-rest 3 minutes-

3 minute AMRAP:

18x lateral burpees

18x ohs 95/65lbs

max cals bike

-rest 3 minutes-

3 minute AMRAP:

15x lateral burpees

15x ohs 115/80lbs

max cals bike

-rest 3 minutes-

3 minute AMRAP:

12x lateral burpees

12x ohs 135/95lbs

max cals bike
Score is total bike cals only. Workout will last 21 minutes exactly for both tracks.

Do not do RX weights if you wouldn’t get to the bike.

5/17/18

By: 0

BGB CrossFit – CrossFit

Warm-up

10 min Coach’s Choice warmup for pullups / shoulder girdle

ALL: Metcon (3 Rounds for reps)

3 sets:

max reps strict pullups
Just like with the HSPU on Tuesday – scale to where your score falls somewhere between 7-12 reps or so as a guideline. Maybe this means use a band, or maybe it means do strict CTB and add weight.

ALL: Metcon (2 Rounds for reps)

4 min AMRAP:

30x air squats

30x DB snatches @ 35/20lbs

rest 2 minutes

4 min AMRAP:

30x WBs @ 14/8lbs

30x DB snatches @ 35/20lbs

RX+ 30x pistols in the first amrap and 50/35lbs, 20/14lb WB

5/16/18

By: 0

BGB CrossFit – CrossFit

Warm-up

2 rounds not for time:

100m row HARD

8x empty bar good mornings

8x empty bar deadlifts

ALL: Deadlift (4×4 @ 70%)

Just like with the squats – this should feel heavy but manageable.

ALL: Metcon (Time)

As partners, splitting work however, for time:

30x pullups

50x overhead walking lunge steps @ 75/55

30x pullups

50x shoulder to overhead @ 95/65

30x pullups

50x squat cleans @ 115/75

30x pullups

RX+ CTB and 105/75, 135/95, 165/115
The weights should be challenging, but should also be able to be moved consistently.

Today’s class is a little bit crowded – there isn’t much time with deadlifts and then to finish this, so you’ll need to be moving. Budget about 20 minutes for this metcon. Scale accordingly so that’s a cap.