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Tuesday workout

Tuesday
Warm-up
2 rounds
2:00 row
50 single unders
15 ring rows
20 walking lunges

METCON
80 double unders
10 bar muscle ups
100′ overhead walking lunges (95/65 bar or 1 dumbbell)
10 bar muscle ups
80 double unders

Rest 3:00

Repeat but with 20 pullups in place of muscle ups

Snatches + Clean & jerks
SCALED athletes
Full rounds of snatches then clean & jerks and repeat
10-8-6-4 (empty bar, light Rx, heavy Rx, max)

RX athletes
Full rounds of snatches then clean and jerks
5-4-3-2-1 (65/70/75/80/85%)

Mondays workout

Warmup
2 rounds
1:00 bike
10 Double Dumbbell deadlift
10 Db shoulder press
0:30 HS hold

Metcon
3 Rounds
24/20 Cal Bike
12 deficit HSPU/ medium DB push press(finished in 2 sets)

Rest 3:00

3 Rounds
10 Sandbag Clean 150/100#
50’ HS Walk/40 HS taps

Metcon
3 Rounds
30/24 Cal Row
15 Lateral Burpee over rower

Saturdays workout

SaturdayWamup
2 rounds
row 1:00
10 pushups
10 hanging knee raises
10 db push presses

2 rounds
40/32 cal row
16 burpee box jump overs 48"/42"
30 toes to bar
10 single arm DB push jerks per arm (75/50)
rest 3:00

20 bench press (62%)
30 bench press (52%)
40 bench press (45%)
*Every minute on the minute, including the 1st, 4 do strict pullups

Friday’s workout

Friday

Warm-up
2 rounds
1:00 run
15 ring rows
0:30 hs hold
50 single understand

5-4-3
Rope climbs
1:00 handstand hold

Overhead squats from the ground
3 sets of 10 reps
Build to a max weight on 3rd set

Back squats from therack
2 sets of 5 @ 65%+

15 min time cap
30 runs
120 double unders
20 power cleans
120 double unders
30 runs

Wednesday’s workout

Warm-up
2 rounds
20/16 cal bike
20 alternating v-ups
10 light db shoulder press

METCON
3 Rounds
3:00 on, 2:00 rest
20/16 cal bike
20 GHD Situps/weighted Situps
Max strict barbell shoulder press (60%)

DEADLIFTS
3 sets of 6 reps (70%+)

METCON
60 heavy wallballs
40 toes to bar
20 clean & jerks (60%)

Tuesday

Kudos to Massimo and Martin for registering for the 2019 Crossfit Open. Here’s Tuesday’s workout.

Warmup
2 rounds
1:00 ski
15 ring rows
7 burpees

METCON
30/24 Cal ski
20 ring rows to standing/pullups
30/24 cal ski
20 bar muscle ups
30/24 cal ski
* do your best to do your sets of 20 in 2 sets each

3 rounds
10 Burpee box jumps overs (24")
75 double unders
10 power snatches
3 rope climbs/light Rx rope pull

Monday’s workout

Warmup2 rounds
20/16 cal bike
15 squats
10 light db shoulder press

3 Power Cleans + 1 Jerk
4 sets, starting at 55% or
light rx. add weight.

Front Squats
3 sets of 6 @ 70%

METCON
E8MOM 24
6 minutes to complete:
25/21 cal bike
50 air squats
75′ front rack walking lunge (40/30)
rest 2:00

15-12-9 Sandbag clean
HSPU/Barbell push press (90% of
shoulder press)

Friday & Saturdays workout & WHAT SHOES YOU NEED

If you have aspirations of doing rope climbs, YOU NEED one of these pairs of shoes. Why? 99% of other shoes will get chewed up by the descent of climbing ropes. They will QUICKLY get holes in them. Trust me. If you need new shoes for working out the two kinds of shoes you should choose are either NIKE METCON 3 or 4s OR REEBOK CROSSFIT NANO 7 or 8s. Please note I DO NOT reccomend any of the metcon variations or any of the other reebok shoes. I reccomend ONLY the METCON 3or4 or NANO 7or8.

https://www.reebok.ca/en/nano_8

https://store.nike.com/ca/en_gb/pw/n/1j7?sl=metcon%204&vst=metcon%204

Friday

Warmup2 rounds
20/16 cal row
20 plate hops
10 empty bar muscle snatches

3 rounds
100 double unders
10 squat snatches (75%)

2 sets, 5:00 rest b/t sets
150′ front rack walking lunge (50/35)
8 ring muscle ups to stand/ring muscle ups
75′ hs walk/ 60 hs taps/ 150′ bear crawl
8 ring rows to stand/ring muscle ups

150′ front rack walking lunge (50/35)

Saturday

Warmup
2 rounds
1:00 row
15 squats
10 light db shoulder press

1400/1200m row
60 wallballs
35 Heavy DB Shoulder Press

2 sets
30 GHD Situps
20 Heavy DB Snatches (75/50)
30 Toes 2 bar
20 Heavy DB Snatches (75/50)

rest 5:00 b/t sets

Monday-Wednesdays workouts.

Monday

Warmup
2 rounds
1:00 row
10 double kb deadlift
15 empty bar shoulder press
30s handstand hold/plank

Front squat
4 sets of 3 @80%+

0:00 to 8:00
12-9-6
Power clean (70%)
HSPU/ Heavy DB push press

8:00-10:00
Rest

At 10:00
Do it again

Rowing
2 rounds
30s
45s
60s
45s
30s
With 30s between reps
3:00 between sets

Tuesday

2 rds
30s hard bike
60s easybike
10 light/med thrusters with a bar
15 ring rows

METCON
21-15-9
Thrusters (light rx)
Pull-ups/jumping pull-ups

METCON
3 rds
20 GHDs/20 weighted sit-ups
Rope climbs/light Rx pulls
*1st round legless/heavy rx
*2nd round with legs/ light rx
*3rd round legless/heavy rx

Wednesday

2 rounds
Row 1:00
10 squat jumps
10 pushups
10 knee raises

10-8-6-4-2
Bench press (75%)
Box jump (42"/36")

21-15-9
Toes to bar
Burpee to bar
DB push press (50/35)

Deadlift AND Barbell shoulder press
3 reps with 80%
As many sets as possible with time left over
(Minimum 3 sets)

Wednesday to Sunday

Wednesday

2 rounds
2:00 bike
10 squats
30s hs hold/plank

E6MOM 24
20 wallballs
12 clean & jerks (50%)
50 hs taps/50′ hs walk

Deadlift & Shoulder Press
5 sets of 4 @ 80%

Thursday

2 rounds
2:00 machine
16 lunges
20 situps

8 pushups

2 Rounds
75′ walking lunge 75/50s
25 weighted situps/ 20 GHDs
75′ walking lunge 75/50s

25 Toes 2 bar

METCON
50 burpees
75 pushups
100 situps
125 squats

Friday

2 rounds
2:00 bike
10 squats
15 ring rows

8 inchworms

15-12-9
Ring muscle up/ring row to stand
Front Squat (55%)

@ 0 min

10 power snatches 55%
10 clean & jerks 55%

@ 8 min

10 power snatches 62%
10 clean & jerks 62%

@16 min

10 power snatches 70%
10 clean & jerks 70%

Row
4x 400/350m
0:40 b/t reps

Saturday

2 rounds
2:00 bike
10 db shoulder press
10 ring rows

10 pushups

4 rounds
10 HSPU/ Heavy DB push press
2 rope climbs/ 3 light rx rope pull

rest 5:00

4 rounds
24/20 cal bike
12 bench (62%)

rest 5:00

3 rounds
16/12 cal ski
10 burpee box get overs (48/42")
8 sandbag cleans

Sunday

no warmup

EMOM 24
1. 15/12 cal bike
2. 15/12 cal row
3. 6-10 burpees
4. slow jog

Practice something.

Monday to Fridays workouts

Monday
Warmup
2 rounds
20/16 cal bike
15 squats
15 ring rows
15 dumbbell shoulder press (light/medium)

Front squat
4 sets of 5 at 75%

30/24 cal bike
50′ HS walk or 50 HS taps
48 pullups (NOT chest to bar)
30/24 cal bike
50′ HS walk or 50 HS taps

32 chest to bar pullups
30/24 cal bike
50′ HS walk or 50 HS taps

16 bar muscle ups

3 rounds
80 double unders (%)
12 deadlifts (55%)
7 parallette hspu/ heavy DB push press

Tuesday

Christmas Day
Rest day

Wednesday

Warmup
2 rounds
1:00 row
10 empty bar muscle snatches
20 situps

Power snatch
3 sets
1 @77.5%
1@80%
1@82.5%

METCON
600m row
20 burpee box jump overs (24/18")
40 GHD situps
20 clean & jerks (50%)
40 GHD situps
20 burpee box jump overs (24/18")

600m row

METCON
100 Heavy wallballs for time (30/20)

Thursday

Warmup
2 rounds
1:00 bike
8 inchworms
8 empty bar power snatches

2 sets of
2 rounds
21/18 cal bike
15 lateral burpee over bar
9 power snatches (50%)
5:00 b/t sets

5 rounds
150′ light slight pull (90/70)
10 strict pull-ups
10 ring rows
15 bent over reverse flys

Friday

Warmup
2 rounds
Row 1:00
15 squats
15 ring rows

Shoulder Press
4 sets of 5 @ 75%

METCON
3 rounds
30/24 cal row
20 back squats (42%)
3 rope climbs

METCON
12-9-6
Ring row to stand
Burpee box get over (48/42")
rest 5:00 b/t sets

Week of Dec 17 Workouts

Monday, Dec 17

Warmup
2 rounds
1:30 bike
20 situps
10 empty bar muscle snatch

METCON
3 sets
4:00 on/2:00 off
24/20 cal bike
20 weighted GHD/weighted situp
max rep power snatches (62%)

METCON
2 sets
3 rounds
15 push presses (40% of bench max)
50′ front rack walking lunge (50/35)
rest 3:00 b/t sets, no rest between rounds

Tuesday

Warmup
2 rounds
1:30 row
8 inchworms
10 ring rows
10 DB stiff leg deadlifts (light then medium)

Front Squats
3 sets of 6, all at 70%

METCON
AMRAP 3
Max rep clean & jerks (48%)
rest 3:00
AMRAP 3:00
Max rep clean & jerks (57%)

rest 3:00
AMRAP 3
Max rep clean & jerks (70%)

METCON
2 rounds
10 bar muscle ups
30/24 cal row
15 heavy db push press (65/40)
30/24 cal row
20 sandbag cleans

Wednesday

Warmup
3 rounds
35 single unders
5 barbell thrusters (light/med/circuit weight)
8 ring rows

METCON
10-8-6-4-2 thruster (light rx)
1 rope climb/light rx rope pull
rest 3:00
2-4-6-8-10 thruster
1 rope climb/pull

METCON
3 rounds
80 double unders (your %)
16 burpee box get overs (48"/42")

Thursday

Do the workout from the day you missed this week or:

Regular board warmup

METCON
1 round of each
Bike/Row/Ski
1:00 moderate
1:00 easy
1:00 rest
1:00 moderate
1:00 easy
1:00 rest

Practice

Friday

Warmup
2 rounds
20/16 cal bike
16 light/med dumbbell snatch
16 light/med double KB deadlift

Deadlift AND Shoulder Press
3 sets of 6 all at 70%

METCON
2 sets
16 dumbbell snatch (75/50)
20/16 cal bike
16 dumbbell snatch (75/50)
20/16 cal bike

16 dumbbell snatch (75/50)

rest 5:00

Rowing
6x 300/250m
rest 1:00 b/t sets

Saturday

Warmup
3 rounds
1:00 ski
8 pushups
16 walking lunges
16 hanging knee raises

METCON
20 minute cap
21-15-9
Bench Press (62%)
Deadlift (62%)
150′ DB walking lunges (50/35) (DBs at your side)

METCON
21-15-9
Ski erg
Overhead squat (light snatch rx)
Toes 2 bar

Sunday

Do the workout from the day you missed. If you didn’t miss any take a day off you crazy person.

Dec 10 – 15

MONDAY

warmup
2 rounds
50 sungle unders
10 ring rows
10 squats
10 pushups

5 Rounds
50 Double unders
1 legless rope climb/heavy rx rope pull
straight into
5 Rounds
50 Double unders
1 rope climb/light rx rope pull

REST

*warmup snatches and push press with lighter weights

2 Rounds
20/16 cal ski
16 double dumbbell snatch (45/30)
20/16 cal bike
16 dumbbell push press
20/16 cal row
16 dumbbell front squat
16 burpees to a bar (6" above reach"
3:00 rest

TUESDAY

warmup
2 rounds
1:00 machine
20 alternating v-ups
10 empty bar clean and PRESS

Power Clean & Jerk
First set @ 65% and add weight each set
2 sets of 3
2 sets of 2
3 sets of 1

Deadlifts
3 sets of 4 starting at 75% (63% if you did santalift)

3 Rounds
30 GHDs/weighted situps
50′ HS walk/40 handstand taps
10 dumbbell snatches (100/70)

Bike
3 sets
30/24 cals
rest :30
15/12 cals
rest :90

WEDNESDAY

warmup
2 rounds
1:00 row
10 light then heavy db thrusters
10 ring rows

0:00 to 10 min
12-9-6
Thruster (heavy rx thruster)
Bar muscle up
10:00 to 20:00
15-12-9
Thruster (light rx thruster)
Chest to bar pullups

2 sets
400/350m row
20 burpee box jump overs (24"/18")
400/350m row
rest 3:00

THURSDAY

Do the workout from the day you missed OR

no warmup, just start ski-ing

Ski
4 sets
4×250/200m row
:30 rest b/t reps
:90 rest b/t sets

Practice something with remaining time

FRIDAY

warmup

2 rounds
15 squats
10 pushups
10 ring rows

Front Squats
3 sets of 6 starting at 68%

For time:
15 burpee box get overs (48/42")
20 Power Cleans
30 HSPU/ Heavy DB shoulder press

4 rounds
6 light rx rope pull
12 bench press (62%)

SATURDAY

warmup
2 rounds
1:00 row
10 empty bar hang squat cleans
6 overhead reverse lunges

Ski
6x 500m
1:00 rest

3 Rounds
20/16 cal row
10 squat cleans (light rx clean)
50′ overhead walking lunge

4 Rounds
30 wallballs
10 deadlifts (62%)

Dec 5-9

Sunday, December 9th

Santalift 2018 -> sign up in the app now, 11am to 2pm

1-rep max squat

1-rep max bench press

1-rep max deadlift

1-rep max weighted chinup or max unnasisted chinups

————————————
Saturday, December 8th

Regular Warmup

E5MOM 35
20/15 cal bike +
20/15 cal ski +
20/15 cal row

Not for time:
4 rounds
15 squats
10 ring rows
10/7 pushups

————————————
Friday, December 7th

Regular Warmup

Bike
100/75 cals
80/60 cals
60/45 cals
40/30 cals
20/15 cals
1:00 b/t each

5 Rounds:
20 GHDs/ Weighted situps
20 DB snatches (50/35)

————————————
Thursday, December 6th

Do the workout from the day you missed or if you didn’t miss any do:

Regular warmup

E2MOM 28
1. Row 20/16 cals + casual single unders
2. Bike 20/16 cals + slow jog
3. Ski 20/16 cals + left/right/left/right plate hops
4. Rest

With remaining time, practice something

————————————
Wednesday, December 5th

Regular warmup

Biking
3 sets
3x 24/20 cal bike
1:00 b/t reps
3:00 b/t sets

Squat & Bench Press & Chinups*
3 sets of 2 reps starting at 80% and adding weight
*do 5 reps of chin-ups if you cannot do 2 without bands.

Monday, December 3rd, 2018

Monday, December 3, 2018

This week is a recovery WEEK. Dont confuse that with easy though.

Ski
5x
650/500m ski erg
1:00 b/t sets

Deadlift
4 sets of 2 starting at 75%
Add weight as necessary

For time:
16 burpee box jump overs (21"/18")
32 pullups/jumping pullups (chin over bar)
16 bbjo
16 chest to bar pullups/ jumping chest to bar pullups (chest MUST touch bar)
16 bbjo
8 bar muscle ups
16 bbjo

Saturday, December 1st, 2018

Saturday, December 1, 2018

Warmup
3 rounds
20/16 cal row
15 hanging knee raises
10 light/med/med+ DB push press

800/650m row
35 toes to bar
25 hspu/heavy DB push press

Rest 3:00
25 hspu/heavy DB push press

35 t2b
800/650m row

E3MOM 15
4 L forward sled pull
5 power cleans (70%)

Friday, November 30th, 2018

Friday, November 30, 2018

Warmup
2 rounds
Row 1:00
10 push-ups
10 ring rows
10 squats

15 minute time cap
12-9-6
Bench press (75%)
2 legless rope climbs/heavy RX rope pull
Straight into
35-25-15
Push-ups
2 rope climbs/light RX rope pull

Back squats
4 sets of 3(80%+) or 8(60%+)
80 single unders after each set

160 double unders (use your %)
16 power snatches (60% snatch)
160 double unders
16 clean and jerks (50% clean)

Thursday, November 29, 2018

Thursday, November 29, 2018

Do the workout from the day you missed or do:

Recovery workout
4 Rounds
800m Ski or Row
3:00 rest between rounds

AMRAP 10
10/8 calories, add 5/4 every round
2 light sled pulls, add 1 every round
(10-2 15-3 20-4 25-5, etc.)

With remaining time, pick something and practice it.

Wednesday, November 28, 2018

Wednesday, November 28, 2018

Warmup

3x

row 1:00

10 light/med/heavy-ish DB snatch

10 light/med/heavy-ish DB shoulder press

14 prisoner reverse lunges

Deadlift

4 sets of 5 @70%~

AMRAP 8

Heavy DB Snatch (100/70)

8 Strict HSPU/DB Shoulder Press

E5MOM 15

Bike 30/24 cals

15 Front Squats (40%)

10 Overhead Reverse Lunges (front squat weight)