press

  • Thursday May 28th

     

    Skill/Practice
     

    Choose one pull exercise: Muscle Clean, Power Clean, Clean
    Chose one push exercise: Press, Push Press, Push Jerk, Split Jerk

    (15 min)

     

    Metcon

    5 Rds

    30 Weighted Lunges (15 Each Leg)
    15 Pull-ups

    Scale Option #1: Overhhead Lunges.  Bands are okay for pull-ups but NO KIPPING ON BANDS
    Scale Option #2, DB Lunges and 10 Pull-Ups. Bands are okay for pull-ups but NO KIPPING ON BANDS
    Scale Option #3: Body weight lunges and ring rows

    Cash Out (Optional)

    4 x 10 alternating dumbbell curls (10/side)

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  • Wednesday April 29th

     

     

    Strength

    Deadlift

    3 x 5

    Add 10/5lbs FLT

     

     

    Metcon

    4 Min AMRAP

    Ground to Overhead (No Snatch)

    Use 60-70% of your heaviest c&j single.
    If you get to 30, stop and record time.
    Concentrate on hitting the various positions we drill: hang, extend, pockets, and a solid 1/4 squat receiving position.

    DO NOT SACRIFICE FORM FOR SPEED

    Less than 6 months: 6×5 muscle clean and press Empty BB

     

    Mobilize with time remaining

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  • Tuesday April 21st

    Strength 

    Back squat

    3 x 5

    +5lbs FLT
     

    Press

    3 x 5

    + 5lbs FLT

     

    Metcon

    EMOM 

    Air Squats

    2 Air Squats
    4 Air Squats
    6 Air Squats etc until failure then

    EMOM

    DB Push Press

    2 Push Press
    4 Push Press
    6 Push Press etc until failure
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  • Thursday April 9th

     

     

    Strength

    Back squat

    3 x 5

    Add 10/5lbs to last Friday’s weight.

    Press

    3 x 5

    Add 5/2.5lbs to last Friday’s weight.

     

    Metcon
     

    AFAP

    18-12-6

    Power Clean and Jerk (or press)
    Pull-ups

    People with less than 6 months perform 15-10-5 reps of HPC and press @ 60% press weight. Resting as needed

     

    Cash Out
     

    3 RFQ

    DB Curls 10/arm
    Pistols x 10 (alternating, 5/leg)
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  • Friday April 3rd

    Strength

    Back Squat

    3 x 5

    Add 10/5lbs to Monday’s weight.

    Press

    3 x 5

    Add 5/2.5lbs to Monday’s weight.

     

    Metcon

    “Jackie Brown”
     

    AFAP

    Row 1000m/800mRun
    50 Wallballs
    30 Chin-ups

    10 Min Cap

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  • Friday May 16th

    Skill

    Gymnastic Kipping (15 Min Cap)

     

     1) Review and Practice Dead Bug and The Hollow Position from the floor. (5 Mins)

    • Your lower back, butt, and heels should be touching the ground. Think about pushing your belly button to the floor.
    • Legs and arms straight and together with toes and arms pointed.
    • Staying tight, your head & shoulders come off the ground with ears glued between your shoulders

     2) Partner PVC pipe straight arm pry (5-10 Mins)

    • For this drill, one partner will establish a hollow hold on the floor with a PVC pipe in hand overhead.
    • Partner two will stand overhead of the partner on the floor and hold on to the PVC pipe.
    • The partner on the floor, keeping the elbows absolutely straight, will then pry the PVC pipe down to their hips thinking about engagement through their lats and subscapularis, while the partner standing above, will give a slight resistance (enough so that the PVC pipe keeps moving, but not so much that it stalls in place).
    • Think about placing your big knuckles over the top of the PVC pipe so you maintain a neutral wrist as you pry the PVC pipe down.
    • Each partner should do 3 sets of 5 reps, alternating sets each time

     3) Hip Thrust From The Ground (5-10 Mins)

    • For this drill lie on the ground with legs up and bent at 90 degrees 
    • Thrust your hips to the ceiling and land with your feet are flat on the ground

    Mental Toughness Day

    20 Min AMRAP



    10 BB FS

    10 BB STOH

    10 KBS

    10 KB Halo

    Everytime the BB/KB touches the ground do a 200 M Run

     

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  • Friday March 14th

    REMINDER:

    • Member Connect - sign up for classes on your mobile device. Not only can you sign up and check in for classes, you can check your attendance records, view bills, change account information and more! You can download the app by going to http://crossfit06830.zenplanner.com  

    • Tomorrow we're doing CF Open Workout 14.3 at the 9AM class. The session does not count towards your allotted classes for the week - aka its FREE. We encourage everyone to come. If you're taking a rest day, we encourage you to come cheer and help judge.


    Strength

    Press

    5-5-5-5-5 

     

    GOAL:

    • Experienced members will work on increasing the weight by 5lbs keeping solid technique (Constant Tightness in the mid-section, Ribs Locked Down)
    • New members will work with light weight and focus on technique. Work on finish position. Bar is overhead with active shoulders.  

    Metcon

    "Double Threat"

    4 RFT - using ONE bar 

    6 Barbell Lunges (fwd+ bckwd = 1 rep)

    12 Bar Hops (both feet must touch the ground at the same time)

     

    GOAL:

    • Focus on chest up and knee kissing the floor for full range of motion
    • Suggested weight 95/65 - if you falter/feel off balance during the warm up, focus on stablizing your core. 
    • Newer athletes will use an empty barbell 

    RESOURCES/ARTICLES

    Are you ready to Overhead Press via T-Nation

    The Press via CrossFit Journal

     

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  • Wednesday, February 12th

     

    Crazy jump rope skills

     

    Strength

    Hang Power Clean

     

    Metcon

    "Purple People Eater"

    3 RFT

    5 Front Squat

    10 K2E

    15 Burpees

     

    Post load and time to comments. 

     

    RESOURCES/ARTICLES

     How Fit Are You by Greg Glassman

    Good Night, Sleep Clean via NYT

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  • Monday, January 6th

    Mobility Monday Starts Today: SHOULDERS - Overhead Band Distraction

    Are your shoulders tight? In class we'll do a test it out.

     

    REMINDERS

    Whole Life Challenge begins on Saturday! Sign up here

     

    Strength

    Press

    3-3-3-3-3

     

    Metcon

    "Pressed for Air"

    4 Rounds for time

    12 Push Press

    40 Air Squats

     

    Post load and time to comments.

     

    RESOURCES/ARTICLES

    Why We Pull Our Chins Over the Bar via CF Delaware Valley

    89 Genius Solutions to Simple Problems via Viral Nova

     

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  • Thursday, December 12th

    What's the torture looking device in our upstairs room? It's a GHD - more info below

     

    Strength  

    Press (click link for demo)

    5-5-5-5-5

     

     

    Metcon

    "Catch Me"

    15 minute AMRAP

    10 Push Ups

    10 Goblet Squats

    10 KB Swings

     

     

    Post load and time to comments

     

    RESOURCES/ARTICLES

    The GHD (Glute Ham Developer) - for a stronger back, hamstrings, and to be a better bad ass

    How much more does it cost to eat "healthy" relative to a diet that is least "healthy"? Take a guess and check out this Harvard Study 

     

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