Throwdown Thursday

Posted: 18th January 2018 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit

Warm-up

Back Squat Warm-Up 4 (No Measure)

12 rounds (4 each) of:

Air Squat

KB Swing

Push-Up

Metcon

In teams of two for time: lots of WB (Time)

In teams of two, with only one partner working at a time, complete 3 rounds each for time of:

50 Wall Ball Shots (20/14 lbs)

Buy-Out

Buy out: Bulgarian Split squat/SA DB Row (No Measure)

Three sets of:

Bulgarian Split Squats x 8 reps each leg @ 3111

Rest while partner works

Single-Arm Dumbbell Row x 8 reps each arm @ 2111

Rest while partner work

PUMP DAY!!!!!!!!!!!

Posted: 17th January 2018 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit

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

For the following 20 minutes, increase the loading on the barbell each set, allowing the initial positional work to help you build into heavy loading for your full cleans from the floor.

Every minute, on the minute, for 5 minutes:

High Hang Clean x 1 rep @ 50-65% of 1-RM Clean

Rest 60 seconds, and then…

Every 90 seconds, for 6 minutes (4 sets):

Hang Clean x 1 rep @ 65-80% of 1-RM Clean

Rest 60 seconds, and then…

Every 2mins, for 6 minutes (3 sets):

Clean x 1 rep @ 80+% of 1-RM Clean

High-Hang Clean (1, 1, 1, 1, 1)

Every minute, on the minute, for 5 minutes:

High Hang Clean x 1 rep @ 50-65% of 1-RM Clean

Hang Clean (1, 1, 1, 1)

Every 90 seconds, for 6 minutes (4 sets):

Hang Clean x 1 rep @ 65-80% of 1-RM Clean

Clean (1, 1, 1)

Every 2mins, for 6 minutes (3 sets):

Clean x 1 rep @ 80+% of 1-RM Clean

Metcon

10 min AMRAP: GTO/Ring Dip (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 10 minutes of:

10 Ground to Overhead (115/75 lbs)

10 Ring Dips

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: 16th January 2018 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit

Warm-up

Gymnasty Warm-Up (No Measure)

Jog 100 m forward and backwards

10 Ring Rows

10 Ring Dips

10 Squats

10 Lunges

10 Seated Roll to Candle Stick

10 Push-ups

10 Pull-ups

20-30 Hollow Rocks

2 Muscle-Ups

2 Pistols each leg

2 Strict HSPU

2 Strict Supinated CTB pull-up

10-20 sec L-Sit hold on Floor

Gymnastics

Metcon (No Measure)

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

Station 1 – Muscle-Ups with a Pause at Receiving and Pause at Full Extension x 2-5 reps

(OR Low Ring Muscle Up Progression + Dip Catch & Extension x 3-4 reps)

Station 2 – Handstand Walk x 10 meters

(use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)

Station 3 – L-Sit or L-Sit Progression x 45-60 seconds

Metcon

Three rounds for time: Row/CTB/SHSPU (Time)

Three rounds for time of:

30/20 Calories of Rowing

15 Chest-to-Bar Pull-Ups

10 Strict Handstand Push-Ups

Buy-Out

Buy Out: Ring Rows/Hollow Hold (No Measure)

Three sets of:

Supine Ring Row x 10 reps @ 2111

Rest 30 seconds

Hollow Holds x 60 seconds

Rest 30 seconds

Monday Mayhem

Posted: 15th January 2018 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit

Warm-up

Back Squat Warm-up 3 (No Measure)

12 rounds (4 each)

Tabata:

Squat

Jog

Lunge

Weightlifting

Back Squat (8, 8, 8)

Three sets of:

Back Squat x 8 reps

Rest 3 minutes

Select a weight that will make your final 2 reps of each set extremely difficult.

Metcon

For Time: Run/BJ/TTB/Push-up/Run (Time)

For time:

400 Meter Run

40 Box Jumps (24″/20″)

40 Toes to Bar

40 Push-ups

400 Meter Run

Buy-Out

Tabata Slingshot Step-Ups (No Measure)

Get a Rogue Block and a slingshot.

8 Rounds:

20” ON/10″ OFF

Step-ups

Saturday Sweatfest

Posted: 13th January 2018 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit

Warm-up

Warm-Up #4 (No Measure)

Jog 200 m

15-20 Push-ups

10 Air Squats

Jog 200 m

15-20 KB Swings

20 GTO w/ 45/25

Metcon

Metcon (AMRAP – Rounds and Reps)

In teams of two, alternating movements throughout, complete as many rounds and reps as possible in 30 minutes of:

50 Air Squats

40 Russian Kettlebell Swings (53/35)

30 Shoulder to Overhead (95/65 lbs)

20 Burpees

10 Strict Pull-Ups

Partner A starts with 50 air squats, Partner B then performs 40 kettlebell swings, Partner A then performs 30 shoulder to overhead, Partner B does 20 burpees, Partner A does 10 strict pull-ups, then Partner B does 50 air squats…and so on.

Buy-Out

ROMWOD (No Measure)

Perform today’s ROMWOD

Freaky Friday

Posted: 12th January 2018 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit

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

Two 15 min AMRAPs for reps: Row/DU/SHSPU and Run/P-up/WB (2 Rounds for reps)

Complete as many reps as possible in 15 minutes of:

500 Meter Row

50 Double-Unders

10 Strict Handstand Push-Ups

Rest 5 minutes, and when the running clock reaches 20:00…

B.

Complete as many reps as possible in 15 minutes of:

400 Meter Run

40 Push-Ups

20 Wall Ball Shots (20/14 lbs)

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

Throwdown Thursday

Posted: 11th January 2018 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit

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

High Hang Squat Snatch + Hang Squat Snatch (1, 1, 1, 1, 1, 1)

High Hang = from hip pocket

Hang = from between mid thigh and just above knee
A.

Every 2 minutes, for 12 minutes (6 sets):

High Hang Snatch + Hang Snatch

Build over the course of the six sets.

B.

Every 2 minutes, for 6 minutes (3 sets):

4-Position Halting Snatch Deadlift x 1 rep

(pause for 2 seconds at 2″ off the floor, mid-patella, mid-thigh and high hang)

Metcon

Four sets max reps: Bike/BoxJumps/TTB (4 Rounds for reps)

Four sets for max reps/calories:

30 seconds of Assault Bike (for calories)

Rest 30 seconds

30 seconds of Box Jumps (24″/20″)

Rest 30 seconds

30 seconds of Toes to Bar

Rest 30 seconds

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

PUMP Day!!!!!!

Posted: 10th January 2018 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit

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 (1, 1, 1, 1, 1)

Every 2 minute, for 10 minutes (5 sets):

Strict Shoulder Press x 1 rep

Suggested loads per set (by %): 80, 85, 90, 95, 95+

Once you have found your 1-RM (which you will use for this entire cycle), then perform the following…

B.

Every 3 minute, for 6 minutes (2 sets):

Push Press x Max Reps @ 80-85% of today’s 1-RM

Push Press

Every 3 minute, for 6 minutes (2 sets):

Push Press x Max Reps @ 80-85% of today’s 1-RM

Metcon

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Buy-Out

Tabata Sling Shot Shuffle (No Measure)

8 Rounds:

Shuffle 10′ and Back (20″ on/10″ off)

Tasty Tuesday

Posted: 9th January 2018 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit

Warm-up

Thruster Warm-Up (No Measure)

3 Rounds

10 Shoulder Press w/ PVC

10 Front Squats w/ PVC

10 Squat Jumps

10 Thrusters w/ PVC

Weightlifting

Back Squat (1, 1, 1, 1, 1, 1, 1, 1)

*20 min to find today’s 1 RM

Metcon

Against a 4 minute running clock (2 sets): Row/DB Thruster/Burpee (2 Rounds for reps)

Two sets for max reps, each against a 4-minute running clock, of:

500 Meter Row

15 Dumbbell Thrusters (50/35)

Max Reps DB-Facing Burpees

Rest 4 minutes between sets

Buy-Out

Buy Out: Ring Rows/Hollow Hold (No Measure)

Three sets of:

Supine Ring Row x 10 reps @ 2111

Rest 30 seconds

Hollow Holds x 60 seconds

Rest 30 seconds

Monday Mayhem

Posted: 8th January 2018 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit

Warm-up

Pull-Up Warm-Up (No Measure)

20 Box Step Ups

15 Ring Rows

20 Hip Bridges

10 Pull-Up Kips

3-5 Strict Pull-ups

10 Pull-Up Kips

3-5 Strict Pull-ups

10 Kipping Pull-ups

Metcon

Angie (Time)

For Time:
100 pullups
100 pushups
100 situps
100 air squats

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