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4/1/2021

CrossFit Loyalty – CrossFit

Warm-up

50′ Low bear crawl

50′ Crab walk (bkwd)

50′ High bear crawl

50′ Crab walk (fwd)

4 Inch-worms + updog/downdog

20sec Prone shoulder stretch (ea)

10 Hollow rocks

10 Arch rocks

Then

10sec Hang from rings/Bar

5 Push-ups

10 Kip swings

5 Divebomber push-ups

10 Hips to rings/Bar

5 RMU turn-overs with feet on the ground

3 RMUs

Choose your metcon

Ryan (Time)

Five rounds for time:

7 Muscle-ups

21 Burpees

Each burpee terminates with a jump one foot above max standing reach.
In honor Maplewood, MO Firefighter, Ryan Hummert, 22, killed by sniper fire July 21st 2008.
To learn more about Ryan click here

Metcon (Time)

For time:

100 Burpee Pull-Ups

3/31/21

CrossFit Loyalty – CrossFit

Warm-up

2 Rounds of Tabata Barbell

2nd Round Weighted

Romanian Deadlift

Back Squat

Hang Power Clean

Good Morning

Push Press

Front Squat

Overhead Hold

Sumo Deadlift High-Pull

Front Squat (5 sets of 3 building in weight)

Push or Split Jerk

5 Heavy singles building in weight

Metcon (Time)

Complete 4 rounds for time

•6 Handstand Push-ups

•12 Sumo Deadlift High Pulls #65/95

•20 Wall Balls

•400m Run or 300m Row or 10/15 Cal AB

3/30/21

CrossFit Loyalty – CrossFit

Warm-up

200m Run

Then

2 Rounds

* 1min Easy bike

* 30sec Moderate

* 10sec Sprint

*Then*

* 30sec Just arms

* 30sec Just leg

Then

200m Run

Metcon (Time)

Complete 3 rounds for time

10/15 Bike

20 Sit-ups

15 Overhead Squats #55/115 (M50+ 45/65)

200m Plate Carry (45/25)

Rest 1 Minute

Metcon (AMRAP – Rounds and Reps)

In 10 minutes, complete as many reps as possible

>Buy in with 35 Double Unders and then repeat every 2nd-minute following

Then, climb the ladder

• 1 Pull up

• 2 DB box step up

• 3 Pull-ups, 4

•4 Dumbbell Box Step Up,

•5 PU, 6 BSU, 7, 8, 9, 10, etc.

*Pick up where you left off after the Double under every 2nd-minute*

**Score the last completed round and any additional reps after. Example: 10 DB Box Step-ups + 10 Pull-ups = a score of 10 rounds + 10 reps since the 11th rep was not completed**

3/29/21

CrossFit Loyalty – CrossFit

Warm-up

2 Minute Row

2 Minute Bike

2 Minute Jog

Then

With an empty barbell

2 Rounds (1st round front rack/ 2nd BTN)

2 Strict Presses

2 Push Presses

2 Push Jerks

1 Split Jerk

Then

2 Rounds (1st round snatch grip/ 2nd clean grip)

6 Dead Lifts

3 High Hang Power Snatch

3 Mid Hang Snatch (catch just above parallel)

3 Full Squat Snatch

Snatch

In 4 attempts OR 10 minutes, work up to a heavy Snatch for the day.

Clean and Jerk

In 4 attempts OR 10 minutes, work up to a heavy C+J for the day.

Metcon Warm Up

2 Rounds

12sec Dead hang

9 Scap pulls

6 Kipp swings

3 Pull-ups

Metcon (Time)

Complete 5 rounds for time

•3 Hang Power Snatch #95/135 (M50+ 75/115)

•12 Pull Ups

•3 Hang Power Snatch

•1 Minute Rest

03/27/2021

CrossFit Loyalty – CrossFit

Metcon (Time)

For total time:

15 front squats

30 toes-to-bars

15 thrusters

Then, rest 1 minute before continuing with:

15 front squats

30 chest-to-bar pull-ups

15 thrusters

Then, rest 1 minute before continuing with:

15 front squats

30 bar muscle-ups

15 thrusters

Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3.

95 lbs./65 lbs. for the front squats and thrusters

Time cap: 15 min.

Metcon (Weight)

Complete the following complex for max load:

1 deadlift

1 clean

1 hang clean

1 jerk

Time begins immediately following the completion of 21.3.

Time cap: 7 min.

03/26/2021

CrossFit Loyalty – CrossFit

Metcon (Time)

5 Rounds

25 Sit Ups

15 Push Ups

10 Squat to Box Jump Overs

15 Push Ups

25 Cal Row

Odd Object Carry
Advance your object 50m the first 4 rounds, the 5th and final round you will bring your object all the way back for the finish. Objects should be HEAVY and not fun to carry.

3/25/21

CrossFit Loyalty – CrossFit

Warm-up

30sec Jumping jacks

50′ Low bear crawl

5 Divebomber push-ups

50′ Reverse low bear crawl

10 T-push-ups

30sec Shoulder stretch (ea)

Then

30sec KB arm bar (ea)

5 KB sit-ups

10 KB glute bridges

5 Push press (ea)

20sec Overhead hold (ea)

Turkish Get Up

In 6 minutes work up to a challenging (Near Max) weight Turkish Get-up on both sides.

Then, D-load the weight by #10-20 and complete as many unbroken reps (with Quality) in 90-seconds on each side. Rest 1-minute between Sides

*4-minutes total for the max reps and rest included.

Metcon (Time)

Complete 5 rounds starting every 5th minute

•10 Kettlebell Swings #35/53 (M50+ 26/44)

•400m Run

•3 Ring Muscle Ups (Modify with 5 Burpee Pull-ups)

•200m Run

*Rest the remaining time*

**Time each round separately and score the Slowest round**

3/24/21

CrossFit Loyalty – CrossFit

Warm-up

2 Rounds

* 30sec Jumping jacks

* 4 Perfect stretches (ea)

* 4 Inch worm + 4 push-ups

* 5 Tempo air squats (5-5-5)

3 Rounds

* 5 Deadlifts

* 5 Hang Power Cleans

* 5 Push Press

* 5 Push Jerks

Primer

Power Clean

Complete 5 sets of 1 working up to a strong effort for the day.

Push Jerk

Complete 5 sets of 1 working up to a strong effort for the day.

Metcon Warm Up

* 10sec Dead hang

* 10 Scap pulls

* 5 Straight leg raises

* 5 K2E

* 3 Wall walks with 10 second hold

* 5 Single leg box squats (ea)

* 3 Pistols (ea)

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 18 minutes of:

•10 Strict Knees to Elbow (Modify with 15 Candlestick Lifts)

•20 Alternating Single Leg Squat (Modify with Single Leg Box Squat or 30 Air Squats)

•30′ Handstand Walk (Modify with 3 Wall Walks or Pike walk back)

3/23/21

CrossFit Loyalty – CrossFit

Warm-up

3 Rounds

1min Easy bike

30sec Medium pace

10sec Sprint

Then

3 Rounds

4 Perfect stretches (ea)

30sec hollow hold

5 Tempo air squats (3,3,3)

Then

With an empty barbell in a Clean grip

2 Rounds

10 Down and finishes (Tap Stand Shrug)

3 Hang Power Cleans from pos 1 (high)

3 Front Squats

3 Hang Power Cleans from pos 2 (mid)

3 Front squats

5 Squat cleans from pos 3 (low)

10 Mins

Build up to Mecton Clean Weight

Metcon (5 Rounds for calories)

Complete 5 rounds every 3rd minute. 2 Minutes on 1 Minute off

•4 Squat Cleans #125/185 (M50+ 105/155)

•Max Calorie Bike

*Rest 1 Minute between sets*

**Score the total number of calories**
GOAL OF THE WORKOUT

Finish the cleans each 2 minutes as quickly as you can to maximize the amount of time you have on the bike as we’re only keeping track of the calories finished on the bike

THINGS TO FOCUS ON

Drive with equal effort from your arms and legs at the same time to balance the lactic acid and minimize the intensity of the burn while on the bike (90% effort with arms, 90% effort with legs)

Push down with the mid-foot to utilize your whole leg instead of just your quads (pushing with toes)

Drive through your mid-foot and finish tall before dropping under the weight as fast as you can

Stay balanced on your feet to land in a solid position before resetting the bar

3/22/21

CrossFit Loyalty – CrossFit

Warm-up

2 Rounds

3 KB Jefferson curls

5 RDLs

5 Sumo Deadlift High Pulls (SDLHP)

10 Russian swings

10 American swings

Then

2 Rounds (PVC/Barbell)

* 10 Down and finishes (Tap Stand and Shrug)

* 5 Snatch pulls from pos 1 (high)

* 5 Snatch pulls from pos 2 (mid)

* 5 Power Snatch from pos 2 (mid)

8 Mins to Build to Starting Snatch Weight

Metcon (6 Rounds for weight)

Complete 6 sets

•5 Bar Facing Burpees

•2 Hang Power Snatch (Increasing loading or not)

**Must complete the set within 60 seconds**
## THINGS TO FOCUS ON

* You don’t need to stand all of the way up after your chest touches the ground to complete your bar hop

* Jump with both feet and land with both feet at the same time for each rep to count

* Keep your chest up, staying over the bar, and drive through your legs to avoid putting too much pressure on your back during the snatch

* Stay balanced on your feet in the receiving position and drop under the bar as quickly as you can to be efficient

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 12 minutes

•12 Alternating Dumbbell Power Snatch #35/50 (M50+ 25/40)

•12 Burp Box Jump Over 20″/24″

•24 Abmat Sit-ups
## THINGS TO FOCUS ON

* Keep your hips low and your chest high to drive through your legs while accelerating the DB vertically during the snatches

* Look for external rotation at the top of your snatch by pointing your thumb towards the back of the room

* You don’t need to stand all of the way up on top of the box, stay crouched and use your momentum to carry you over to the other side

* Jump with both feet and land with both feet at the same time for each rep to count

* Ensure that your shoulders pass in front of your hips during the sit-up to complete each rep