Month: April 2020

CrossFit Loyalty – CrossFit

Box Squat (On the Minute x 10:)

* Set height to just below parallel.

* 1s full stop at bottom
2 Box Squats

Clean and Jerk

Strict Press in Split Jerk (0:00-4:00):

3 Sets of 5

Tall Jerk (4:00-8:00):

4 Sets of 4

Pausing Split Jerk (8:00-12:00):

5 Sets of 3

(On the 12:00)

On the 1:30 x 5 Sets:

3-Position Squat Clean

1 Split Jerk

Deep Clean (AMRAP – Rounds and Reps)

AMRAP 15:

15 Power Cleans (95/65)

30 Double Unders

15 Thrusters (95/65)

30 Double Unders

Home WOD

Metcon (Time)

4 Rounds:

30 Dumbbell Swings

30′ Single Dumbbell Overhead Carry (Left)

30 Sit-ups

30′ Single Dumbbell Overhead Carry (Right)

CrossFit Loyalty – CrossFit

Herky Jerky (Time)

For Time:

50 Wallballs

40 Single Dumbbell Hang Clean & Jerk

30 Single Dumbbell Box Step-ups

1,000 Meter Row

30 Single Dumbbell Box Step-ups

40 Single Dumbbell Hang Clean & Jerk

50 Wallballs

Dumbbell: 50/35

Box: 24/20

Wallball: 20/14

Home Wod

Metcon (AMRAP – Rounds)

On the Minute:

7 Goblet Thrusters (single DB)

7 Single Arm Alternating DB Power Snatches

7 Burpees

For as long as possible

After 10 rounds, add (1) rep to each movement.

Body Armor

AMRAP 5: Strict Pull-Ups

Every Minute on the Minute: 7 Dumbbell Pushups

*Hands on DB’s making a slight deficit pushup

CrossFit Loyalty – CrossFit

Gymnastics Conditioning

On the Minute x 10:

1 Set of Strict Handstand Push-ups

Body Bag (Time)

21-18-15-12-9:

Pull-ups

Cleans (155/105)

Burpees

Aerobic Threshold Intervals

On the 3:00 x 7 Rounds:

400 Meter Run

Home Wod

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

200m Run

7 Double Dumbbell Power Clean and Jerks

40 Double-Unders

Body Armor

21-18-15-12-9:

Single Arm Bent Over Rows (left arm)

Single Arm Bent Over Rows (right arm)

Overhead Tricep Extensions

CrossFit Loyalty – CrossFit

Snatch

(On the 0:00)

Snatch Grip Sotts Press (0:00 – 4:00):

3 Sets of 5

Snatch Drop (4:00 – 8:00):

4 Sets of 4

Snatch Balance (8:00 – 12:00):

5 Sets of 3

(On the 12:00)

On the 1:30 x 5 Sets:

1 Pausing High Hang Squat Snatch

2 Hang Squat Snatches (Knee Level)

Squat Stamina

On the Minute x 10:

1 Front Squat

3 Back Squats

Wet Willy (3 Rounds for calories)

AMRAP 4:

3 Rounds:

12 Deadlifts (95/65)

9 Overhead Squats (95/65)

6 Hang Power Snatches (95/65)

Max Calorie Row with Time Remaining

Rest 4 Minutes

AMRAP 4:

2 Rounds:

12 Deadlifts (115/85)

9 Overhead Squats (115/85)

6 Hang Power Snatches (115/85)

Max Calorie Row with Time Remaining

Rest 4 Minutes

AMRAP 4:

1 Round:

12 Deadlifts (135/95)

9 Overhead Squats (135/95)

6 Hang Power Snatches (135/95)

Max Calorie Row with Time Remaining

Home Wod

Metcon (3 Rounds for time)

3 Rounds:

10 Strict Pull-Ups

20 Pushups

30 Sit-Ups

40 Jumping Lunges

30 Sit-Ups

20 Pushups

10 Strict Pull-Ups

Rest 3:00 between rounds

No Equipment Version

3 Rounds:

20 Odd-Object Rows

20 Pushups

30 Sit-Ups

40 Jumping Lunges

30 Sit-Ups

20 Pushups

20 Odd-Object Rows

Rest 3:00 between rounds

Body Armor

Tabata Dumbbell Front Squats

CrossFit Loyalty – CrossFit

Metcon (Time)

5 Giant Sets:

8 Seated Single Dumbbell Strict Press

12 Pausing Weighted Glute Bridges

16 Weighted Sit-ups

20 Single Leg Dumbbell Deadlifts (10 Each Leg)

Rest 1 Minute Between Rounds

No Equipment Version

5 Giant Sets:

8 Reverse Burpees

12 Pausing Glute Bridges

16 Weighted Sit-ups

20 Single Leg Glute Bridges (10 Each Leg)

Rest 1 Minute Between Rounds

CrossFit Loyalty – CrossFit

Metcon (Time)

For Time:

50 Burpees

1 Mile Run

75 Alternating Dumbbell Power Snatches

1 Mile Run

100 Meter Walking Lunge

Body Armor

Tabata Side Planks:

8 Rounds:

20 Seconds On

10 Seconds Rest

CrossFit Loyalty – CrossFit

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

5 Strict Pull-ups

10 Push-ups

15 Air Squats

Minutes 0-10: Wear Pack or Weight Vest

Minutes 11-20: Bodyweight

No Equipment

AMRAP 20:

9 Push-ups

15 Odd Object Rows

21 Air Squats

Minutes 0-10: Wear Pack or Weight Vest

Minutes 11-20: Bodyweight

Body Armor

3 Sets For Max Reps:

Single Arm Kneeling Arnold Strict Press (Each Side)

https://youtu.be/rK3OquuGmd8

CrossFit Loyalty – CrossFit

Box Squat

* Set height to just below parallel.

* 1s full stop at bottom
On the Minute x 10:

2 Box Squats

Box height just below parallel

Hang Power Clean (On the 1:30 x 5 Sets:)

1 Hang Power Clean (just above knee)

1 Hang Power Clean (just below knee)

Count Chalkula (AMRAP – Rounds and Reps)

AMRAP 20:

30 Kettlebell Swings (53/35)

25 Box Jumps (24″/20″)

20 Toes to Bar

15 Push Presses (135/95)

Home WOD

Metcon (3 Rounds for time)

3 Rounds:

200 Meter Run

400 Meter Run

600 Meter Run

Rest 1:1 Between Runs

CrossFit Loyalty – CrossFit

Deadlift

On the 1:30 x 4 Sets:

5 Deficit Deadlifts

Set 1: 2″ Deficit

Set 2: 3″ Deficit

Set 3: 4″ Deficit

Set 4: 5″ Deficit

From the 6:00 – 12:00:

Build to a Heavy Set of 2 (No Deficit)

Frank The Tank (3 Rounds for reps)

AMRAP 5:

Buy-In: 50 Wallballs (20/14)

12 Deadlifts (185/135)

12 Lateral Barbell Burpees

Rest 3 Minutes

AMRAP 5:

Buy-In: 35 Wallballs (20/14)

9 Deadlifts (225/155)

9 Lateral Barbell Burpees

Rest 3 Minutes

AMRAP 5:

Buy-In: 20 Wallballs (20/14)

6 Deadlifts (275/185)

6 Lateral Barbell Burpees

Home WOD

Metcon (2 Rounds for time)

[On the 0:00]
For Time:

21 Burpees

1 Round of “Dumbbell DT”

18 Burpees

1 Round of “Dumbbell DT”

15 Burpees

1 Round of “Dumbbell DT”

12 Burpees

1 Round of “Dumbbell DT”

[On the 10:00]
For Time:

21 Air Squats Hops Over Dumbbell

1 Round of “Dumbbell DT”

18 Air Squats Hops Over Dumbbell

1 Round of “Dumbbell DT”

15 Air Squats Hops Over Dumbbell

1 Round of “Dumbbell DT”

12 Air Squats Hops Over Dumbbell

1 Round of “Dumbbell DT”

* 1 Round of “Dumbbell DT” is:

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks

Body Armor

3 Giant Sets:

:30 Seconds Bent Over Row Hold (Right)

:30 Seconds Bent Over Row Hold (Left)

:30 Seconds Overhead Hold (Right)

:30 Seconds Overhead Hold (Left)

Rest 1 Minute Between Sets

CrossFit Loyalty – CrossFit

Gymnastics Pushing

Metcon (Time)

For Time:

50/35 Calorie Assault Bike

50 Strict Handstand Push-ups

50/35 Calorie Assault Bike

Flashback (AMRAP – Rounds and Reps)

AMRAP 10:

30 Double Unders

10 Hang Power Cleans (135/95)

30 Double Unders

10 Push Jerks (135/95)

Aerobic Threshold Intervals

Metcon (6 Rounds for time)

On the 3:00 x 6 Rounds:

400 Meter Run

Home Wod

3 Rounds:

25 Strict Pull-ups

400 Meter Run

50 Sit-ups

800 Meter Run

No Equipment:

3 Rounds:

50 Odd Object Rows

400 Meter Run

50 Sit-ups

800 Meter Run