9/20/2019

Mobility

2 rounds:
15 Air Squats
30 seconds of Left Thread the needle
30 seconds of Right Thread the needle

2 rounds:
1 min. of Prone Press up
1 min. of Pigeon pose (L)
1 min. of Pigeon pose (R)

3 rounds: (using empty barbell)
10 RDL
10 Bent over Barbell Row
10 Front Squat

(10-15 min)

5 x 10 Deadlift week 1

Score Type:: Total Weight

Description:

Every 3 min x 5 rounds:
10 Deadlift
*using ninja silence so that the barbell makes little to no noise from contact with the ground

(15-20 mins)

9/20/2019 - Benchmark Test

Score Type:: Total Time

Description:

DB Diane
21-15-9:
KB or DB Deadlift (50/35)
HSPU

(15 min cap)

CrossFit446
9/19/2019

3 rounds:
1 min. of DB Front Raise
1 min. of DB Lateral Raise
1 min. of Wrist stretching
1 min. of Rest

(15 min total)

5 x 5 Press week 1

Score Type:: Total Weight

Description:

Every 2 min x 5 rounds:

5 Strict Press
*build to a heavy 5

(15 min)

9/19/2019 - Metcon

Score Type:: AMRAP

Description:

20 min AMRAP:
7 Hang Snatch
7 Push ups
7 T2B

CrossFit446
9/18/2019

Coach Led Dynamic warm up

9/18/2019 - Pull up Benchmark

Score Type:: Rounds and Reps

Description:

Go through each before testing...
1. 3 rounds of 5 ring rows
2. 3 rounds of 15 KBS
3. 3 rounds of 20 sit ups
4. 2 rounds of 10 scap pulls
5. 2 rounds of 10 kip swings
6. Rest 2-3 mins
7. Take 1 set to see how many unbroken Pull ups you can do
- Can be strict, kipping, butterfly, muscle ups, or banded pull ups

(25 min)



9/18/2019 - Metcon

Score Type:: Calories

Description:

10 rounds of Bike Sprints

*15 seconds of work / 1:15 of rest


(15-20 min total)

CrossFit446
9/17/2019

10 min AMRAP:
8-10 jump squats
8-10 push ups
8-10 ring row
25 ft walking lunges

9/17/2019 - Strength/Skill

Score Type:: Not Scored

Description:

5 min Barbell warm up
5 min Clean Technique Review
5 min Jerk Technique Review
5 min Barbell Cycling drills

(20-25 mins)

10 x 1 Clean-n-Jerk Test

Score Type:: Total Weight

Description:

Clean Ladder Warm up

Every 2:30 min x 5 rounds:
Round 1- 10 CJ
Round 2- 8 CJ
Round 3- 6 CJ
Round 4- 4 CJ
Round 5- 2 CJ

Take another 15 min to establish a new Clean & Jerk 1 rep max!

*Rest as Needed!!!

(30 min total)

CrossFit446
9/16/2019

Tabata: Air Squats

2 rounds:
10 ft bear crawl
5 Broad Jumps
10 Scap Pulls

Tabata: Burpees

(15 min total)

Benchmark Test

Score Type:: Total Time

Description:

Karen

For time:
150 wall-ball shots (20/14#)

(10 min or less)

Chicken Legs

Score Type:: Total Weight

Description:

Every 5 min x 6 rounds:

Min 1- 30 seconds of Back Squats
Min 2- 30 seconds of Front Squats
Min 3- 30 seconds of Back Rack Lunges
Min 4- Max Effort Plank
Min 5- Rest

CrossFit446
9/10/2019

"AMRAP 6:

1 Strict Handstand Push-up

1 Strict Pull-up

2 Strict Handstand Push-up

2 Strict Pull-ups

3 Strict Handstand Push-up

3 Strict Pull-ups"

"""Road Trip""

5 Rounds:

15 Kettlebell Swings (70/53)

400 Meter Run

40 Double Unders"

CrossFit446
9/9/2019

" Every two minutes for 6 min

1 Tempo overhead squat (5 seconds down, 2 sec pause)

1 OHS"

"""Hot Mess""

2 Rounds:

25 Overhead Squats (115/85)

35/25 Calorie Assault Bike"

CrossFit446
9/7/2019

"""Dead & Company""

Buy-In: 1 Mile Run

21-15-9:

Deadlifts (225/155)

Box Jump Overs (24""/20"")

Toes to Bar

Cash-Out: 1 Mile Run"

CrossFit446
9/6/2019

"Every 2 min for 5 sets

2 Clusters

start at 50% of Clean and Jerk and build over the 5 sets

"

"""Charlie Horse""

For Time:

10 Wallballs, 15/12 Calorie Assault Bike

20 Wallballs, 15/12 Calorie Assault Bike

30 Wallballs, 15/12 Calorie Assault Bike

40 Wallballs, 15/12 Calorie Assault Bike

50 Wallballs, 15/12 Calorie Assault Bike

"

"3 Giant Sets, Not For Time:

25 GHD Sit-ups

50 Double Unders

25-75' Handstand Walk (Practice"

CrossFit446
9/5/2019

"On the Minute x 10:

1 push jerk + 1 Split Jerk

"

"""21 Guns""

For Time (12 Minute Cap):

21-15-9:

Strict Pull-ups

Strict Handstand Push-ups"

CrossFit446
9/4/2019

"""Fish Out of Water""

For time:

2,000m Row

Directly into...

10 Rounds:

3 Power Cleans (155/105)

6 Push-ups

9 Air Squats"

"4 Sets:

15 Unbroken Deadlifts @ 53% 1RM"

CrossFit446
9/3/2019

"5k run for time (rx+ run with weight )

After every mile-10 back rack lunges (115/95)

Recovery option if resting after Labor Day Zeus

5k run"

"3 Giant Sets:

5-10 Strict Toes to Bar

:15 Second Chin Over Pull-up Bar Hold

:30 Second Hollow Hold

:45 Second Overhead Squat Hold"

CrossFit446
8/31/2019

"Teams of 3:

100/70 Calorie Row

100 Box Jump Overs (24/20)

100 Power Snatches (95/65)

10 Rope Climbs (15')

100 Power Snatches (75/55)

100 Box Jump Overs (24/20)

100/70 Calorie Row"

CrossFit446
8/30/2019

"Every 1:30 x 5 Sets:
1 Power Clean
1 Hang Squat Clean
1 Squat Clean60%, 65%, 70%, build to a heavy complex"
"""Squeaky Clean""
3 Rounds:
400 Meter Run
7 Power Cleans
7 Hang Squat Cleans
7 Squat CleansBarbell: Rx+(135/95) rx(115/85) scaled (95/65)"

Open Gym Option:
"4 Giant Sets:
12 Front Rack Kettlebell Box Step-Ups (24""/20"")
30 Second Heavy D-Ball Hold
12 Weighted Pausing Hip ExtensionsRest 2 Minutes Between"

CrossFit446
8/29/2019

"5 Rounds for reps
45s work, 15s restBattle ropes
slam balls
snail pushes
SDHP (95/65)
1 min rest"

Open Gym Option
"2 Giant Sets:
6 Glute Ham Raises
9 v ups
15 Weighted Hip Extensions
21 Weighted AbMat Sit-upsRest 1:30 Between Sets"

CrossFit446
8/28/2019

"Deadlift Stamina
3 Sets:
12 Unbroken Deadlifts @ 50% 1RM"
"30-20-10:
Dumbbell Power Snatches (50/35)
Wallballs (20/14)Directly Into…
10-20-30:
Bar-Facing Burpees
Calorie Row"

Open Gym Option
"Sotts press
5 Minutes to Build to Moderate Set of 3
Snatch Balance
5 Minutes to Build to Moderate Set of 3Squat Snatch Stamina
On the Minute x 5:
5 Touch and Go Squat Snatches"

CrossFit446
8/27/2019

"On the 2:00 x 5 Sets:
50' Single Dumbbell Overhead Walking Lunge (50/35) (35/20)
Max Handstand Push-ups in Time Remaining (rx+ strcit)"
"On the 5:00 x 5 Rounds:
400 Meter Run
12/9 Calorie Assault Bike
15 Toes to Bar"

Open Gym Workout Options
"5 Rounds:
300 Meter Row + 50% Unbroken Ring Muscle-ups"

CrossFit446
8/26/2019

"Alternating On the Minute x 12:

3 Front Squat

6 Back Squats

Barbell: 60-65% of 3-Rep Max Back Squat"

"""Sucker Punch""

21-18-15-12-9:

Kettlebell Swings (53/35)rx scaled(35/20)

Thrusters Rx+(95/65) rx(75/55) scaled (55/35)"

Open Gym Workout Option

Recovery Bike

5 Rounds:

1 Minute Light

1 Minute Moderate

1 Minute Moderate/Fast"

CrossFit446
8/24/2019

"

""Runaway Train""

Teams of 2 Rx+

Teams of 3 Rx

3 Rounds of:

400M Team run

80/60 Cal Bike/Row

Directly into:

21 Clean and Jerk (95/65)

21 Clean and Jerk (115/85)

21 Clean and Jerk (135/95)

21 Clean and Jerk (155/105)

21 Clean and Jerk (175/115)

"

CrossFit446
8/23/2019

Snatch Complex
On the 1:30 x 7 Sets:
1 Snatch Pull
1 Low Hang Power Snatch

""Crazy Stairs""
5 Rounds of """"CTB Cindy"""" (RX+ 10 rounds)
50/35 Calorie Row
30 Power Snatches RX(115/85) Scaled (95/65) "

CrossFit446