*We won’t be posting Above and Beyond on the blog or BTWB for a little while. Going to experiment with something in its place for a little while. Stay tuned in your next class.
*In order to try and get maximum participation in the CrossFit Open workouts we decided at our Coaches meeting that we would run the CrossFit Open workout in all classes on Fridays. The “Friday Night Light” event will begin officially at 5:15pm with a brief and workouts will begin at 5:30pm in heats.
*Once the workouts are announced on Thursday night, you’ll see a Google Spreadsheet published on the FB members page to sign up for FNL heats.
Monday
On a 18:00 clock
A) 0:00-7:00
800M run
AMRAP “DT” in remaining time
B) 7:00-13:00
800M RUN
AMRAP “DT” in remaining time
C) 13:00-18:00
800M RUN
AMRAP “DT” in remaining time
*DT =’s
12x deadlift
9x hang power clean
6 push jerk
Barbell Club:
2 clean pull + 1 SQT clean
6×1 @ 65%
Back squat
5×5 @ 65%
4 rounds for quality of:
10 Seated Dumbbell Press
10 Dumbbell Lateral Raises
Metcon Mania
For 5 cycles:
AMRAP in 6 mins of:
Run, 400 m
12 Kettlebell Deadlifts, 53/35 lbs
9 Kettlebell Swings, 53/35 lbs
6 Kettlebell Push Press, 53/35 lbs
*Rest 1 min between each cycle.
*For each cycle restart the AMRAP.
Tuesday
FOR TIME W/ PARTNER
50 Cal Row + Plate Bear Hug Hold (45/25)
40 Power Cleans (135/95)
30 Ring Push-ups
40 Cal Row + Plate Bear Hug Hold (45/25)
30 Power Cleans (145/100)
20 Ring Push-ups
30 Cal Row + Plate Bear Hug Hold (45/25)
20 Power Cleans (155/105)
10 Ring Push-ups
*Split reps as needed
*Advance athletes can perform Ring Dips
Barbell Club:
2 snatch pull + 1 snatch
10×1 @ 65%
2 front squat + 1 split jerk
3×1 @ 70%
% based on 1RM Jerk
4 rounds for quality of:
8 Banded Leg Curls
8 Dumbbell Bulgarian Split Squats
Metcon Mania
For time:
50 Row Calories
Plate Squat Hold, 45/25 lbs, 1 min
40 Medicine Ball Cleans, 20/14 lbs
30 Ring Push-ups
40 Row Calories
Plate Squat Hold, 45/25 lbs, 1 min
30 Medicine Ball Cleans, 20/14 lbs
20 Ring Push-ups
30 Row Calories
Plate Squat Hold, 45/25 lbs, 1 min
20 Medicine Ball Cleans, 20/14 lbs
10 Ring Push-ups
Wednesday
20:00 EMOM (5 ROUNDS FOR REPS)
A. 0:30 Assault Bike
B. 0:30 Rope Climbs
C. 0:30 Double Unders
D. 0:30 Dumbbell Step Ups @24″/20″ (50/35)
Barbell Club:
Power clean
6×2
Clean-grip deadlift
5 rep max
Suitcase carry
6×1
Metcon Mania
5 rounds, 30 secs per station, of:
Assault Bike
Pull-up
Double Under
Dumbbell Box Step Over, 35/20 lbs, 24/20 in
*Perform this like “Fight Gone Bad”
*rotate immediately to the next station every 30 secs
*the clock does not stop or reset between stations.
Thursday
8 week Strength Program
WEEK 1 – “CrossFit Total”
For max total load:
1-rep-max back squat
1-rep-max shoulder press
1-rep-max deadlift
*3-5 attempts at each lift in a 10-minute window.
*30 minutes total
Power snatch
Barbell Club:
6×2
Back squat
5 rep max
Metcon Mania
3 rounds for time of:
Row, 500 m
12 Kettlebell Deadlifts, 70/53 lbs
21 Box Jumps, 24/20 in
Friday
CrossFit Open Event 1
*The daily workout will be the CrossFit Open workout.
*You can do this at your regular class time or at Friday Night Lights
**FNL officially kicks off at 5:15pm with a Open brief and heats will run 5:30pm through ~7:15pm
**No Barbell Club or Metcon Mania, 4:15pm will be the CrossFit OPEN workout
Saturday
“Job’s Challenge” Team edition
3 rounds for time of:
20 Burpees
15 Pull-ups
60 Jumping Lunges
25 Push-ups
Row, 1000 m
*one partner performs a 100m Med Ball run, while the other partners complete reps, splitting as needed
Sunday
Team workout – TBA
Rowing Club
Barbell Club:
The Big Clean Complex 1 rep
1 rep= 12 reps of movement:
1 high hang clean +
1 hang clean +
1 full clean +
1 push press +
1 high hang clean +
1 hang clean +
1 full clean +
1 push jerk +
1 high hang clean +
1 hang clean +
1 full clean +
1 split jerk
= 1 Rep
CrossFit Miramont Weekly Workouts 