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Free Friend Friday

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CrossFit Coldwater – CrossFit

The Coach Boz OHS Warm-Up (No Measure)

-15 Pass Throughs

-10 PVC OHS

-With the same normal OHS grip and normal foot position, squat down into the “hole” and hold it for a count of five. Focus on driving the shoulders UP towards your ears (active shoulders), and maintaining as much of a vertical torso/arm position as possible. Remember to push your knees OUT – don’t let them drift in.

-Stand up, move your hands in (towards each other) on the bar a few inches, and move your feet in the same distance. With this narrower stance, drop into the hole and hold for a count of five. You may notice you are leaning forward more here, and your arms are coming forward more. Focus on driving the shoulders UP (more UP than BACK – think “active”) and keep your torso as upright as you can.

-Repeat three or four more times, moving hands and feet in for each rep. During your last rep, hands and feet should be almost together. You may not get down very far at this point, and you may be leaning crazy forward. That position should improve with time and practice.

You end up doing 4-5 static holds in the bottom position of the OHS, each with a more narrow hand and foot position than the last. When you are done, do a few more pass throughs, and see if you can move your arms in a bit closer now that you’re more stretched out.

Warm Up: Movement (No Measure)

20ft each (pole to pole)

Lunge w/ OH Reach

Inch Worm

Overhead Lateral Lunge to Quad Stretch

Reverse Lunge

Spiderman

Skip

Backward Open Hip

Shuffle

Carioca

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

Metcon

Metcon (Time)

Shades of Amanda

For Time:

15-12-9

Burpees

Pull-ups

Power Snatch (95/65)

Cool Down

Cool Down/ Foam Roll (No Measure)

Jog, walk, row, or bike for 3+ minutes

Then..

Foam Roll for 10 minutes:

Lower Legs

Glutes/Hips

Quads/Hip Flexors

Mid-Upper Back (hug yourself)

Thoracic Mobility (hands behind head, roller mid back, bend back and over roller, hold 3-5 sec. x 5-7)

Lats/Rear Shoulder

Triceps

Strongman (and woman)

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CrossFit Coldwater – CrossFit

Warm-up

Warm Up :15×4 (No Measure)

Jumping Jacks

Squats

Mt. Climbers

Jump Squats

Warm Up :15×4 Planks (No Measure)

Plank

Side Plank-L

Side Plank-R

Superman Holds

Metcon

Metcon (5 Rounds for reps)

Teams of 4-5:

5:00 at each station switching as desired:

Sled/Plate Push

Sled Pull

Alternating Sledge Hammer Strikes

Tire Flip

Yoke Carry

*for the sleds and yoke set up 2 cones 50ft apart. Each 50ft distance=1 rep.

Cool Down

Cool Down long day (No Measure)

3 mins conversational pace cardio

Follow immediately by:

20ft walking knee to chest

20ft walking quad stretch

20ft soldier march

20ft spiderman lunge

20ft inchworm

15 sec thumbs up/ thumbs down

15 sec torso twist

15 sec folded arm torso twist

Helen

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CrossFit Coldwater – CrossFit

Warm-up

3-way shoulder stretch (No Measure)

With a partner 3-way shoulder stretch :20 sec each position

Palms to the sky for each:

1.arms horizontal and back

2. 45 degrees (touchdown) and back

3. straight up and back

Warm Up: General 2 (No Measure)

3 rounds:

15 jumping jacks

15 sit ups

15 mountain climbers

15 air squat

Warm Up: 20-10-20-10 upper strength (No Measure)

push-ups

pull-ups

empty bar press

dips

Metcon

Helen (Time)

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

Cool Down

Cool Down/ Foam Roll (No Measure)

Jog, walk, row, or bike for 3+ minutes

Then..

Foam Roll for 10 minutes:

Lower Legs

Glutes/Hips

Quads/Hip Flexors

Mid-Upper Back (hug yourself)

Thoracic Mobility (hands behind head, roller mid back, bend back and over roller, hold 3-5 sec. x 5-7)

Lats/Rear Shoulder

Triceps

Monday Funday!

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CrossFit Coldwater – CrossFit

Warm-up (No Measure)

3 Steady Rounds:

10 Dumbbell Push Press

10 Dumbbell Box Step Ups

Run 200m

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 17

50 Double Unders

25/18 Calorie Bike/Row

15 Dumbbell Hang Squat Cleans

Strength

Metcon (Weight)

 2 rounds N4T:

10 KB Front Rack Reverse Lunge (each leg)

10 KB Single Leg Deadlift

Cool Down

Cool Down long day (No Measure)

3 mins conversational pace cardio

Follow immediately by:

20ft walking knee to chest

20ft walking quad stretch

20ft soldier march

20ft spiderman lunge

20ft inchworm

15 sec thumbs up/ thumbs down

15 sec torso twist

15 sec folded arm torso twist

This is Gonna Hurt a Little

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CrossFit Coldwater – CrossFit

Warm Up: F.U.N. (No Measure)

6 min AMRAP w/ partner

-partner 1 will do 6 abmat situps then run 1 trip (2x100ft) of the gym while partner 2 holds the plank position.

-Upon return partner 1 will hold the plank while partner 2 does 6 abmat situps and runs 1 trip.

-repeat for 6 mins

Warm Up: 20-10-20-10 Squats (No Measure)

squats

pass throughs

OHS w/ PVC

pass throughs at bottom of squat

(use resistance bands)

Skill

Gymnastic Skill Work for 10 mins

Metcon (Time)

3 Rounds:

10 Pull-ups

10 Front Squats (135/95)

10 Burpees

Cool Down 3 (No Measure)

3 minute shuttle runs:

Begin at 85-90% effort

every 30 seconds decrease effort 10%, you should be at a brisk then casual walking pace towards the end.

Follow immediately by:

1 length walking knee to chest

1 length walking quad stretch

1 length soldier march

1/2 length spiderman lunge

1/2 length inchworm

15 sec thumbs up/ thumbs down

15 sec torso twist

15 sec folded arm torso twist

Aerobic Engine

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CrossFit Coldwater – CrossFit

Warm-up (No Measure)

2x :30 each leg

Weighted ankle pivots

Warm Up: General (No Measure)

-2-3 minutes of jump rope to get warm

-Quick Stretch of (10-20 sec hold): Quad, Toe Touch, Spiderman, Lower Back

-PVC Pass Throughs 15-20

Warm Up: Crawling (No Measure)

Knee/Hand

Foot/Hand

Balanced Foot/Hand (straight line, think tightrope)

2×40 ft

Metcon

Metcon (No Measure)

3 Rounds:

50/35 Calorie Row

100 Double Unders

200 Meter Farmers Carry (70’s/53’s)

*2x singles for DU scale or 2 mins max DU attempts

Cool Down

Cool Down 3 (No Measure)

3 minute shuttle runs:

Begin at 85-90% effort

every 30 seconds decrease effort 10%, you should be at a brisk then casual walking pace towards the end.

Follow immediately by:

1 length walking knee to chest

1 length walking quad stretch

1 length soldier march

1/2 length spiderman lunge

1/2 length inchworm

15 sec thumbs up/ thumbs down

15 sec torso twist

15 sec folded arm torso twist

Who you callin a jerk?

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CrossFit Coldwater – CrossFit

Burgener Clean alt. (No Measure)

10 shrugs

10 elbow high/outside

10 muscle cleans

10 high hang Clean (shrug, elbows high, fast elbows)

10 P Clean/mid shin

10 Front Squat

10 Clean and Jerk

*Use a PVC. The focus is flawless efficent movement.

Clean Warm Up (No Measure)

3 sets of 5 clean high pull + 5 muscle clean + 5 tall clean

Strength

In 25 minutes build to a heavy complex.

3-Position Clean+Split Jerk

Pos 1: Above knee

Pos 2: Below knee

Pos 3: Ground

There is only one jerk, which happens after the 3 clean.

Metcon

Metcon (4 Rounds for reps)

4 x :20 seconds on, :10 seconds off

Sit-Ups

Deadlifts (155/105)

Sit-Ups

Deadlifts (155/105)

**Complete 4 rounds of situps, then 4 rounds of DL, then 4 rounds of situps, and 4 rounds of DL.

*Record total reps

Cool Down

Cool Down Run/Row Foam Roll (No Measure)

Run/Row 500 50% effort

Then..

Foam Roll each area:

Lower Legs

Glutes/Hips

Quads/Hip Flexors

Mid-Upper Back (hug yourself)

Thoracic Mobility (hands behind head, roller mid back, bend back and over roller, hold 3-5 sec. x 5-7)

Lats/Rear Shoulder

Triceps

It gonna get nasty

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CrossFit Coldwater – CrossFit

Dynamic Warmup (No Measure)

1 Round:

Run/high knees 1x

Run/butt kickers 1x

Run/Straight Leg March 1x

Run/power skips 1x

Run/Spidey 1/2 + lunge 1/2

Run/airplanes 1/2 + inchworm 1/2

Metcon

Metcon (3 Rounds for reps)

AMRAP 4

15-12-9

Wallballs (20/14)

Chest to Bar Pull-ups

Max Plate Jumps in Time Remaining

Rest 4 minutes

AMRAP 4

15-12-9

Wallballs (20/14)

Toes to Bar

Max Plate Jumps in Time Remaining

rest 4 minutes

AMRAP 4

15-12-9

Wallballs (20/14)

Pull-ups

Max Plate Jumps in Time Remaining

Cool Down/ Foam Roll (No Measure)

Jog, walk, row, or bike for 3+ minutes

Then..

Foam Roll for 10 minutes:

Lower Legs

Glutes/Hips

Quads/Hip Flexors

Mid-Upper Back (hug yourself)

Thoracic Mobility (hands behind head, roller mid back, bend back and over roller, hold 3-5 sec. x 5-7)

Lats/Rear Shoulder

Triceps

Monday!!!

By: 0

CrossFit Coldwater – CrossFit

Warm-up (No Measure)

4 rounds

10 KB taters

100m Run
https://youtu.be/v2R_w2dvEmY

Metcon (Time)

21-15-9:

Sumo Deadlift High Pull (95/65)

Push Press (95/65)

Lateral Burpees

Extra Credit

Metcon (No Measure)

Three sets of:

Single-Leg Hip Thrusts x 8 reps each leg @ 20X1

Rest 90 seconds

Supine Ring Row x 10 reps @ 2111

(get as horizontal as possible)

Rest 90 seconds

Cool Down

1 min L/R Pigeon

1 min L/R Lizard

1 min L/R Thread the Needle