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Front Loaded

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CrossFit Coldwater – CrossFit

10min: Warm-up (No Measure)

:30 Seconds Each

Jumping Jacks

Active Spidermans

Active Samson

Push-up to Down Dog

Side Lunges

Air Squats

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

Stretch

2 min: Warm-up (No Measure)

Front Rack Stretch – 1 Minute

Laying on your chest, place our elbows out in front, arms bent at 90 degrees. The goal is to close the gap between the armpits and the floor, which will stretch the lats, shoulders, and triceps.

Wrist Stretch – :30 Seconds

From hands and knees position, place palms on the ground with fingertips facing towards you. With elbows locked, actively rock back and forth through range of motion to feel the stretch in the wrist.

13 mi: Warm-up (No Measure)

Movement Prep

3 Strict Press

3 Push Press (Pause in Dip)

3 Push Press

3 Pausing Front Squats

3 Front Squats

3 Muscle Cleans

3 High Hang Power Cleans

3 Power Cleans

Build to heaviest barbell on all movements, then put opening weight on the bar

Specific Warm up

5min: Warm-up (No Measure)

With opening weight.

Each Athlete

5 Push Press

5 Front Squats

5 Hang Power Cleans

Athlete 1 performs 5 Push Press, then athlete 2, then athlete 3. Same format for Front Squats and Push Press.

Metcon

30min: Metcon (3 Rounds for reps)

Teams of 3:

AMRAP 7

50 Push Press (135/95)

50 Push Press (155/105)

AMRAP Push Press (185/135)

rest 3 minutes

AMRAP 7

50 Front Squats (135/95)

50 Front Squats (155/105)

AMRAP Front Squats (185/135)

rest 3 minutes

AMRAP 7

50 Hang Power Cleans (135/95)

50 Hang Power Cleans (155/105)

AMRAP Hang Power Cleans (185/135)

Working in teams of 3 for this barbell only workout. Barbell weights should be something that athletes could perform 21, 15, and 12 reps unbroken respectively when fresh. It is ok if teams have multiple bars in order to accommodate differences in athletes. Score is total reps at final bar for each movement.

Cool Down

Cool Down: Down Regulation (No Measure)

2 mins down regulation with legs up

* your extra credit is to look up the difference between parasympathetic and sympathetic nervous systems

Solomon Grundy born on a Monday

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CrossFit Coldwater – CrossFit

Warm Up: General 3 (No Measure)

50 jumping jacks

20 air squats

5 lunges (each leg)

10 hip extensions

5 hip rotations each leg (like you’re stepping over a fence)

10 forward leg swings (each leg)

10 side leg swings (each leg)

20 push ups

10 spiderman lunges (each leg)

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.
Focus on your shoulder position

Warm-up (No Measure)

10 min OHS Therapy

https://youtu.be/1X-MLCHNwEU

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

60 Double Unders

200m Run

15 Overhead Squats (empty bar/pvc)

*only to perfect shoulder position depth

https://youtu.be/RD_vUnqwqqI

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

I can’t feel my arms when im with you- Coach Donny G Remix

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CrossFit Coldwater – CrossFit


The streets is hard…

Warm-up

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

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

Part1: Dumbell DT (Time)

5 Rounds for time:

12 Deadlifts

9 Hang Power Cleans

6 Push Jerk

Rx- 50/35
Rest 10 minutes then complete Part 2

Part2: Metcon (Time)

For Time

50 pull ups

40 push ups

30 bent over row (95/65)

20 ball slams (30/20)

10 ring dips

20 ball slams

30 bent over row

40 push ups

50 pull ups

Cool Down

Cool down: Move (No Measure)

2 mins conversational pace walk

Then 2 rounds

5 wall squats

5 each side bird dog

:30 sec sciatic nerve flossing each leg

https://youtu.be/tzMU5zRG71Q

But you ain’t got no legs lt. Dan

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CrossFit Coldwater – CrossFit

Mobility: Flexibility/Agility/Recovery (No Measure)

Hip Circles 5 in each direction

Hip Rotation on All Fours *3-5 on each side

Reach for your toes x3 for 20 sec

Cody’s Go To Stretch x 10

Therapy Sumo Squat at Wall x4 with a 5 Sec Decent and 5 sec Hold at the Bottom

Toe Squat 30 Seconds

Scorpion x5 on each side

Supine Shoulder Opening x 30 Seconds on Each Side

Up Dog to Down Dog x 5-10

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

squats

pass throughs

OHS w/ PVC

pass throughs at bottom of squat

(use resistance bands)

Warm Up: PCS 11/14/17 (Shoulders/Back) (No Measure)

3 Rounds

5 High Pulls

5 Hang Snatch

100 ft 1 Arm OH Carry

https://www.youtube.com/watch?v=zB5r-PHTfJU

Strength

Back Squat (5 x 3 reps)

Metcon

Metcon (AMRAP – Reps)

Alternating Tabata x 16 (8 each)

Empty Bar Back Squats

Double Unders

1st 20/10 interval is back squats. 2nd is jump rope. Alternate a total of 8 rounds, for 16 total intervals (8 minutes).

Cool Down

Cool Down: Down Regulation (No Measure)

2 mins down regulation with legs up

* your extra credit is to look up the difference between parasympathetic and sympathetic nervous systems

Farmer’s March

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CrossFit Coldwater – CrossFit

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

Warm Up: PCS 9/5/17 (No Measure)

3 Rounds

12 alt single leg deadlifts

12 alt Kossacks

12 alt dumbbell snatch (2 second hold oh)

https://www.youtube.com/watch?v=o06nFUYNFIc

Metcon

Metcon (AMRAP – Rounds and Reps)

Teams of 3:

AMRAP 20:

200 Meter Farmers Carry (70’s/53’s)

150 Mt. Climbers

200 Meter Farmers Carry (70’s/53’s)

75 Wallballs (20/14)

*break up the work as desired

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

Doce

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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: Barbell Complex, Empty Bar (No Measure)

5 min AMRAP

Deadlift

High Hang Clean

F. Squat

Press

Push Press

Push Jerk

B Squat

OHS

Metcon

Metcon (3 Rounds for reps)

AMRAP 4:

27/21 Calorie Row

21 Power Cleans (115/80)

15 Burpee Box Jump Overs (24/20)

Rest 4:00

AMRAP 4:

27/21 Calorie Row

21 Power Cleans (95/65)

15 Burpee Box Jump Overs (24/20)

Rest 4:00

AMRAP 4:

27/21 Calorie Row

21 Power Cleans (75/55)

15 Burpee Box Jump Overs (24/20)

Cool Down

Cool Down: Static Stretching (No Measure)

Static Stretching:

Hamstring

Glutes and IT-Band

Quad Stretch

Butterfly

Low Back

Shoulder

Chest

Wrist

Calf

Run Down

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CrossFit Coldwater – CrossFit

Warm Up: Oly Pre-Workout Stretch (No Measure)

20 PVC Pass Throughs

Perform 1 hold of 45 sec per stretch

-Bar on Knee

-Elbow Stretch

-Front Squat Stretch

-Deadlift Stretch (Lowering)

https://www.youtube.com/watch?v=ZJe35kVBzhU

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

EMOM

Power Snatch (x2 On the Minute for 10 min)

Build by Feel to a Heavy 2

Metcon

Metcon (Time)

“Run Down”

4 Rounds:

15 Power Snatches (75/55)

30 Double Unders

200 Meter Run

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

Four-titude

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CrossFit Coldwater – CrossFit

Warm Up: General 2 (No Measure)

3 rounds:

15 jumping jacks

15 sit ups

15 mountain climbers

15 air squat

Metcon

Metcon (AMRAP – Reps)

3 Rounds of:

AMRAP 4: Bike or Row for Calories

On the 0:00 – 12 Burpees

On Minute 1 – 9 Burpees

On Minute 2 – 6 Burpees

On Minute 3 – 3 Burpees

Rest as needed between Rounds

Score is total calories for all 3 rounds

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