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7/1/21

CrossFit Loyalty – CrossFit

Grit Squats – Week 1B

3 Supersets:

8-8-8 Back Squats

5-5-5 Front Squats

Rest 2:00 between sets.

Set 1: BS 70% FS 66%

Set 2: BS 75% FS 68%

Set 3: BS 80% FS 70%

All percentages based on 5RM Back Squat

*Both front and back squat barbells.

Metcon (Time)

For Time:

9-8-7:

Power Snatches

Overhead Squats

30/24 Calorie Assault Bike

6-5-4:

Power Snatches

Overhead Squats

30/24 Calorie Assault Bike

3-2-1:

Power Snatches

Overhead Squats

Barbell: (115/85)

6/30/21

CrossFit Loyalty – CrossFit

Metcon (AMRAP – Reps)

AMRAP 5:

18 Power Cleans

15 Front Squats

12 Push Jerks

9 Power Snatches

Time Remaining: AMRAP Thrusters

Barbell – (135/95)

Metcon (6 Rounds for time)

On the 4:00 x 6 Rounds:

12 Pull-ups

21 Kettlebell Swings (53/35)

400 Meter Run

6/29/21

CrossFit Loyalty – CrossFit

J.T. (Time)

21-15-9

Handstand Push-ups

Ring Dips

Push-ups
In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005
To learn more about J.T. click here

Metcon (Time)

21-15-9:

Row Calories

Bike Calories

200 Meter Dumbbell Farmers Carry (50’s/35’s)

21-15-9:

Row Calories

Bike Calories

200 Meter Dumbbell Farmers Carry (50’s/35’s)

21-15-9:

Row Calories

Bike Calories

6/28/21

CrossFit Loyalty – CrossFit

Grit Squats Week 1a

3 Supersets:

10-8-6 Back Squats

5-5-5 Front Squats

Rest 2:00 between sets.
1) 65% – 63% 2) 70% – 65% 3) 75% – 67%

Based of 5RM back squat

Metcon (Time)

For Time:

20 Front Squats (135/95)

20 Lateral Barbell Burpees

20 Push Presses (135/95)

20 Lateral Barbell Burpees

20 Thrusters (135/95)

Body Armor

3 Sets of 7: Tempo Seated Good Mornings (3s Down)

3 Sets of 15: Barbell Hip Thrusts

*Complete 3-6 Strict Chest To Bar Pull-Ups After Each Set (6 Sets Total)

Sunday Funday

CrossFit Loyalty – CrossFit

Metcon (Time)

Team Chipper

Burpee

Row Cals

KBS 16/24 KG

Box Jump Over

Pull Up

MB DL 14/20#

Push Press 75/55#

Full Team Indian Run with 20# MB
Teams split into groups of 2.

100 reps in each movement, in any order BUT you must complete the 100 Reps before selecting a new movement.

When your group is finished, you must wait for the rest of the team to finish or you can help them.

1 person working at a time.

Drink before your run 🙂

6/26/21

CrossFit Loyalty – CrossFit

Adderall (3 Rounds for reps)

Running Clock

0-10 – 1 Mile Run, Max C&J (135/95)

10-13 – Rest

13-20 – 800m Run, Max Power Snatch (115/80)

20-23 – Rest

23-27 – 400m Run, Max Thrusters (95/65)

Score is total reps each round

6/24/21

CrossFit Loyalty – CrossFit

Gymnastics Conditioning

Alternating “On the 1:30″ x 12:00 (4 Rounds):

Interval 1:

1-2 Strict Chest To Bar Pull-Ups

2-4 Strict Pull-Ups

4-8 Strict Handstand Push-Ups

Interval 2:

25-75′ Handstand Walk”

Metcon (Time)

For Time:

27 Deadlfts, 27 Toes To Bar, 27/21 Calorie Row

21 Deadlfts, 21 Toes To Bar, 27/21 Calorie Row

15 Deadlfts, 15 Toes To Bar, 27/21 Calorie Row

9 Deadlfts, 9 Toes To Bar, 27/21 Calorie Row

Barbell – (205/145)

6/23/21

CrossFit Loyalty – CrossFit

Open Gym

20 mins

Metcon (Time)

For Time:

50 Wallballs (20/14)

800m Run

50 Alternating DB Power Snatches (50/35)

800m Run

50 Alternating DB Power Snatches (50/35)

800m Run

50 Wallballs (20/14)

6/22/21

CrossFit Loyalty – CrossFit

Clean and Jerk

On the 1:30 x 5 Sets:

1 Clean Pull

1 Power Clean

1 Jerk Drive

1 Push Jerk

Build to a moderate complex for the day.

Metcon (3 Rounds for reps)

AMRAP 5:

3 Rounds:

15 Pull-ups

9 Power Clean and Jerks (95/65)

Time Remaining: Max Calorie Assault Bike

Rest 5 Minutes

AMRAP 5:

2 Rounds:

12 Chest to Bar Pull-ups

9 Power Clean and Jerks (135/95)

Time Remaining: Max Calorie Assault Bike

Rest 5 Minutes

AMRAP 5:

1 Round:

9 Bar Muscle-ups

9 Power Clean and Jerks (185/135)

Time Remaining: Max Calorie Assault Bike

6/21/21

CrossFit Loyalty – CrossFit

Front Squat

Alternating EMOM x 10 (5 Rounds):

Minute 1 – 3 Front Squats

Minute 2 – Max Strict Ring Dips or Box Dips in :30s

Build to a moderate set of front squats

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

100 Double-Unders

75 Air Squats

500m/450m Row