thursday THROWDOWN

Posted: 25th August 2016 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit

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Warm-up

Back Squat Warm-up (No Measure)

8 rounds of Alt Tabata of:

Air Squats

Hollow Hold

Weightlifting

Back Squat (3,3,3)

Take 12-15 minutes to build to 85-90% of your 1-RM Back Squat

and then…

Three sets of:

Back Squat x 3 reps @ 85-90% of your 1-RM

Rest 60 seconds

Single-Arm Dumbbell Row x 10-12 reps @ 2111

Rest 60 seconds

Metcon

Row 1000/Then: DU/KBSwing/SHSPU (Time)

For time:

Row 1000 Meters

followed immediately by . . .

Three rounds of:

30 Double-Unders

20 Russian Kettlebell Swings (70/53)

10 Strict Handstand Push-Ups

Time cap = 15 minutes

*If you get time capped, your time is 15:00 and put the reps completed in the comments.

Buy-Out

Buy Out: Curls for the Girls (or Guys) (No Measure)

2 Rounds

Pronated Grip Barbell Curls (45 lbs) – 1 min max reps

Rest 1 min

Supinated Grip Barbell Curls (45 lbs) – 1 min max reps

Rest 1 min

Pump Day

Posted: 24th August 2016 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit

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Warm-up

Press Progression #2 (No Measure)

Arms only Airdyne 1 min

15 Perfect Push-ups

15 Supermans

10 Strict Press Bar/PVC

10 Push Press Bar/PVC

10 Jerk Bar/PVC

Weightlifting

Push Press (5,5,5,5,5)

Every 3 minutes, for 15 minutes (5 sets):

Push Press x 5 reps

Goal is to establish today’s 5-RM.

Metcon

EMOM: Burpee/PC (Weight)

Every minute, on the minute, for 16 minutes:

Even minutes – 10 Bar over Burpees

Odd minutes – 5 Power Cleans

*Record weight used.

*You can only go down in weight. If you do so, record lowest weight used.

Buy-Out

Buy Out: BB Row/V-up (No Measure)

Two or Three sets, not for time, of:

Bent-Over Barbell Row x 5-6 reps @ 2111

Rest 45 seconds

V-Ups x 30 reps

Rest 45 seconds

Tasty Tuesday

Posted: 23rd August 2016 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit

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Warm-up

Front Squat Warm-Up (No Measure)

20 Banded Good Mornings

20 Squats

Bear Crawl Rig Length 2 x

20 Banded Good Mornings

Crab Walk Rig Length 2 x

20 Goblet Squats

Hold Goblet Squat for 2 minutes

Metcon

Metcon (No Measure)

Three sets of:

Front-Racked Alternating Lunges x 8-10 reps each leg @ 2011

Rest 90 seconds

Turkish Get-Ups x 3 reps each arm

Rest 90 seconds

Prone Planks x 60-90 seconds

Rest 60-90 seconds

Metcon

Two Sets: KB Burpee/KB Row/KB Thrusters (2 Rounds for reps)

Complete as many reps as possible in 5 minutes of:

KB Weighted Burpees x 3 reps (53/35s)

Alternating Bent Over KB Rows x 5 reps (each arm) (53/35s)

KB Thrusters x 7 reps (53/35s)

Rest two minutes and then repeat.

*See video demo*

Buy-Out

Buy Out: Wrist Curls/GHD Sit-ups (No Measure)

Two sets, not for time of:

15 Supinated Wrist Curls

(palms up, forearms on bench)

Rest 30 seconds

15 Pronated Wrist Curls

(palms down, forearms on bench)

Rest 30 seconds

10-15 GHD Sit-Ups

Rest as needed

Monday Mayhem

Posted: 22nd August 2016 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit

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Warm-up

Bench Warm up (No Measure)

30 Arm Circles Forward and Backwards

15 Push-Ups

15-20 Sit-Ups

15 Plyo Push-ups

15-20 Supermans

15 Bench Press w/ Bar

Weightlifting

Bench Press (1,1,1,1,1,1)

Take 18 minutes to establish today’s heaviest 1 RM. Rest 2-3 minutes between sets.

Metcon

Four Rounds: Bike/Row/Push-up/Pull-up (4 Rounds for reps)

Four rounds for max reps of:

60 seconds of Biking/Rowing for Calories

Rest 30 seconds

60 seconds of Hand Release Push-Ups

Rest 30 seconds

60 seconds of Strict Supinated-Grip Pull-Ups

Rest 90 seconds

This portion will take exactly 20 minutes.

Buy-Out

Buy Out: Couch Stretch/Lat Stretch (No Measure)

Couch Stretch: 2-3 Minutes ea leg

Lat Stretch: 2-3 Minutes ea arm

Saturday Sweatfest

Posted: 20th August 2016 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit

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Warm-up

Running Warm-up (No Measure)

20 meters each

-toe up toe touch

-heal walk

-lunge

-shuffle

-sideways jumping jacks

-carioca

-A skips

-butt kick

-tin man

-high knee

Metcon

Metcon (AMRAP – Rounds and Reps)

In teams of two, alternating complete rounds, complete as many rounds as possible in 20 minutes of:

5 Power Cleans (135/95 lbs)

10 Burpees Over the Barbell

20 Wall Ball Shots (20/14 lbs)

Buy-Out

ROMWOD (No Measure)

Perform today’s ROMWOD

Freaky Friday

Posted: 19th August 2016 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit

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Warm-up

Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

Weightlifting

Hang Squat Snatch (1.1.1)

Every 2 minutes, for 16 minutes (8 sets):

Hang Snatch x 1.1.1

(rest 5-7 seconds between singles)

Build in load over the course of the eight sets.

*Record heaviest weight successfully lifted for 1.1.1.

Metcon

7 Min AMRAP: Snatch/TTB (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 7 minutes of:

7 Hang Snatches (135/95 lbs)

14 Toes to Bar

*Hang power snatch is allowed.

Buy-Out

Buy Out: Pigeon/Squat hold (No Measure)

Right leg pigeon stretch- 2 min

Left leg pigeon stretch- 2 min

Sit in squat – 3 min

Thursday Throwdown

Posted: 18th August 2016 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit

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Warm-up

Gymnasty Warm-Up #2 (No Measure)

100 Single Unders

10 Ring Rows

10 Ring Dips

30 second Squat Hold

10 Seated Roll to Candle Stick

10 Push-ups

10 Pull-ups

20-30 Hollow Rocks

30 second Handstand Hold

Skill Session

Metcon (No Measure)

Every 90 seconds, for 12 minutes (2 sets of each):

Station 1 – Muscle-Ups x 3-8 reps

(or low-ring muscle-up transitions x 3-8 reps, or ring dips x 6-8 reps @ 2111)

Station 2 – Arch to Hollow Rolls x 20 reps

(alternate from holding a supine hollow body position to a prone arch/superman position without your hands or feet touching the floor)

Station 3 – Supine Ring Rows x 10-12 reps @ 2111

(get as horizontal as possible, maintain engaged glutes and abdominals throughout the movement)

Station 4 – 45-60 seconds of Handstand Walking – use a partner to assist if necessary

(OR 45-60 second Nose-to-Wall Handstand Hold if you need more time to get comfortable upside down)

Metcon

Row/Push-up Max Rep Test (6 Rounds for reps)

Against a 2-minute running clock, complete a total of six sets of the following:

Row 300/250 Meters

Hand Release Push-Ups x Max Reps

Rest 2 minutes between sets.

*Record total push-ups per round.

Buy-Out

Buy Out: Row/ SL Bridge (No Measure)

Three sets of:

Single-Arm Dumbbell/Kettlebell Row x 8-10 reps each side @ 2111

Rest 60 seconds

Single-Leg Glute Bridges x 10 reps each side

Rest 60 seconds

Pump Day

Posted: 17th August 2016 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit

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Warm-up

Deadlift Warm-Up #3 (No Measure)

20 Lunges

20 Toe Up Toe Touch

20 Squats

20 Single Leg Walking Deadlift

20 Hip Bridges

20 Deadlift w/ Bar

20 Push-Ups

Weightlifting

Deadlift (5,3,1,5,3,1)

Deadlift:

*Set 1 – 5 reps

*Set 2 – 3 reps

*Set 3 – 1 reps

*Set 4 – 5 reps

*Set 5 – 3 reps

*Set 6 – 1 rep

*Rest 3 minutes between sets and use that time to practice skills on the rings – muscle-ups or low-ring muscle-up progressions.

Metcon

3 Rounds: Bike/BJ’s/SHSPU (Time)

Three rounds for time of:

20/15 Calories of Assault Bike OR Row

15 Box Jumps (24″/20″)

15/10 Strict Handstand Push-Ups

Time cap: 12 minutes

Buy-Out

Hawaiian Squats and Planks (No Measure)

Two sets of:

Hawaiian Squat x 90 seconds each side

Prone Plank x 60 seconds

Tasty Tuesday

Posted: 16th August 2016 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit

View Public Whiteboard

Warm-up

Press Progression #2 (No Measure)

Arms only Airdyne 1 min

15 Perfect Push-ups

15 Supermans

10 Strict Press Bar/PVC

10 Push Press Bar/PVC

10 Jerk Bar/PVC

Weightlifting

Shoulder Press (2,2,2,2,2,2)

Six sets of:

Shoulder Press x 2 reps @ 20X1

Rest 2 minutes

Metcon

8 min: Pull-ups/Thrusters/DU (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 8 minutes of:

10 Pull-Ups

15 Thrusters (95/65 lbs)

30 Double-Unders

Buy-Out

Back Maintenance (No Measure)

20-30 Prone Press-Ups

20-30 Hollow Rocks

20-30 Hip Extensions

Monday Mayhem

Posted: 15th August 2016 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit

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Warm-up

Burgener Clean Warm-Up (No Measure)

1. Down and Finish- Speed through the middle

2. Elbows High and Outside- Keep the Bar Close

3. Muscle Clean- Turnover

4. Front Squat Lands- 2″, 4″, 6″ – Footwork

5. Front Squat Drop- Bottom Out- Footwork

6. Hang Squat Clean

Weightlifting

Hang Squat Clean + Power Clean + Squat Clean (1,1,1,1,1,1)

*No RE-GRIP
Every 2 minutes, for 24 minutes (6 sets of each):

Station 1 – Hang Squat Clean + Power Clean + Squat Clean

(build to today’s heavy!)

Station 2 – Ring Dips x 10-15 reps @ 2111

Metcon

3 Sets: HPC/Front Squats (3 Rounds for reps)

Against a 3-minute running clock, complete as many rounds through the following ladder:

Hang Power Clean + 1 Front Squat (175/115)

Hang Power Clean + 2 Front Squats

Hang Power Clean + 3 Front Squats

Rest 3 minutes between sets, and complete a total of three sets

*Only score total Front Squats completed for each round.

Buy-Out

Buy Out: Pigeon/Squat hold (No Measure)

Right leg pigeon stretch- 2 min

Left leg pigeon stretch- 2 min

Sit in squat – 3 min