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Be a friend a friend would like to have

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CrossFit Coldwater – CrossFit

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Metcon

Metcon (Time)

3 Rounds:

200ft Walking Lunge

12 Burpees

21 Box Jumps (24/20)

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

The running dead

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CrossFit Coldwater – CrossFit

Warm up for long days (No Measure)

-Row/Run 500m

-5 min Foam Roll

-Begin Specific Warm Up 10 mins after class

Warm-up (No Measure)

3 rounds

10 KB Deadlifts

10 Medball Cleans

Then…

5 mins to get to working weight for DL

Metcon

Metcon (Time)

2 Rounds:

25 Deadlifts (155/105)

50 Wallballs (20/14)

1 mile run

(25 min time cap)

Cool Down

Cool Down 1 (No Measure)

Row 500m at no more than 50% effort

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

Unburden yourself

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CrossFit Coldwater – CrossFit

A Better Warm Up- Snatch Stretch (No Measure)

3 Rounds

10 Band Pull Aparts

:15 Lat Stretch

10 Face Pulls

15 PVC Pass throughs

10 PVC OHS

Warm-up (No Measure)

10 KB Deadlifts

5 laying flat to hollow position

5 superman

Then…

10 KB Swings only to parallel with the ground (should be fast)

10 Kip swings

Then…

W/partner

10 power swings

10 tucks

Then..

10 Russian KB Swings

10 T2B or practice

Metcon (Time)

15-10-5

Kettlebell Swings (70/53)

Toes to Bar

800 Meter Sandbag (50/30)

5-10-15

Kettlebell Swings (70/53)

Toes to Bar
Use slam balls or wallballs as sub for sandbag if needed.

**All Russian KB Swings**

Cool Down

Cool Down 2 (No Measure)

Row for 3 minutes

Build from 0-1 to 90% effort

from 1-1:30 hold max effort

1:30-3 decrease effort incrementally by 10% every 15 seconds

Follow immediately by:

15 sec walking knee to chest

15 sec walking quad stretch

15 sec soldier march

15 sec spiderman lunge

15 sec inchworm

15 sec thumbs up/ thumbs down

15 sec torso twist

15 sec folded arm torso twist

You, me, and thrusters

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CrossFit Coldwater – CrossFit

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

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 (AMRAP – Reps)

AMRAP 3

21/15 Calorie Row

21 Burpees Over Bar

Max Thrusters (65/45)

Rest 3:00 at least

AMRAP 3

18/12 Calorie Row

18 Burpees Over Bar

Max Thrusters (75/55)

Rest 3:00 at least

AMRAP 3

15/10 Calorie Row

15 Burpees Over Bar

Max Thrusters (95/65)

Rest 3:00 at least

AMRAP 3

12/8 Calorie Row

12 Burpees Over Bar

Max Thrusters (115/80)
Total thrusters is your score

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

Happy Monday

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CrossFit Coldwater – CrossFit

:15×4 (No Measure)

Jumping Jacks

Squats

Mt. Climbers

Jump Squats

:15×4 Planks (No Measure)

Plank

Side Plank-L

Side Plank-R

Superman Holds

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.

Metcon

Metcon (Time)

3 Rounds:

400 Meter Run

15 Clean and Jerks (115/80)

75 Double Unders

*scale clean weight to something that can be done within 2 sets.

*2x singles

Cool Down

1 min L/R lizard

2 min saddle legs

1 min puppy dog

Unbreakable

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CrossFit Coldwater – CrossFit

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips
Then spend 8 minutes working up to WOD weight

Metcon

Metcon (Time)

3 Rounds:

10 Front Squats (185/135)

20 Chest to Bar Pull-Ups

50 Double Unders

*f sqt should be unbroken. Pull from the floor
Scale weight of F. Sqt to unbroken sets.

Scale C2B to pull up variation or ring rows

Scale DU to 2x Singles

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

Let’s get heavy

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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.

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

A Better Warm Up- Snatch Stretch (No Measure)

3 Rounds

10 Band Pull Aparts

:15 Lat Stretch

10 Face Pulls

15 PVC Pass throughs

10 PVC OHS

Strength

You have 25 minutes to complete all 3. Remember heavy means heaviest load while moving very well.

Overhead Squat

Behind the Neck Snatch Grip Push Jerk

Snatch

Metcon

Metcon (AMRAP – Reps)

AMRAP 7

Power Snatch (95/65)

EMOM: 7 Wall Balls (20/14)

Scale the weight accordingly all wallballs should be unbroken.

** record only power snatch reps

Cool Down

1 min standing straddle

1 min standing straddle reaching for the left foot

1 min standing straddle reaching for the right foot