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Dead Ahead

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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 (No Measure)

3 rounds

10 single arm Russian KB swing each

10 suitcase Deadlift each

Metcon

Metcon (Time)

4 Rounds:

21 Deadlifts (95/65)

15 Box Jump Overs (24/20)

9 Push Jerks (95/65)
Same weight both movements

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

Ball hogs

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CrossFit Coldwater – CrossFit

Warm Up: Deadlift (No Measure)

10- Down Dog to Up Dog

10/Leg-Rocking Ankle Mobility

10/Leg- Side Lunge

5/Leg- Up and Over the Fence

10/Leg- Single Leg Touches

Warm up: PCS 10/24/17 (No Measure)

3 Rounds

30 sec table top hold

15 ring rows

10 pause ring push up or pause push ups

https://youtu.be/WGlMezlpVTU

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

Teams of 2:

3 Wall Balls (20/14)

3 Kettlebell Swings (53/35)

3 Ball Slams

Next round is 6’s, then 9’s, etc…

Partners complete full 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

Finally… a single under workout!

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CrossFit Coldwater – CrossFit

Warm-up (No Measure)

3 rounds

10 single arm KB Sumo-Deadlifts (light)

20 PVC Front Squats

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

Squat Clean (15 mins to find heavy 1)

Everyone will be doing a squat clean today unless you have a pre-existing condition or injury that prevents you from working through a full range of motion. Find your heavy one, the heaviest load you can move extremely well.

Metcon

Metcon (2 Rounds for reps)

2 rounds

21/15 Cal Row or Bike

12 Squat Cleans (95/65) *unbroken set

2 min ME Single Unders
Your score for this workout is single unders completed in each of the two minutes. If a rower is occupied after your first round wait patiently and encourage the person ahead of you. You may get a break in between rounds, that is okay. Once you start your round go H.A.M. this is a 100% effort day.

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

Dropping the Hammer

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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 (3 Rounds for reps)

AMRAP 4:

27 Alt. DB Box Step Ups

27 Burpees

27 Pull-ups

rest 4 minutes

AMRAP 4:

21 Alt. DB Box Step Ups

21 Burpees

21 Toes to Bar

rest 4 minutes

AMRAP 4:

15 Alt. DB Box Step Ups

15 Burpees

15 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

Isabel

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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

5 PVC Pass throughs

5 PVC OHS ( 1/2 speed)

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

Snatch Warm Up (No Measure)

3 sets of 5 snatch high pulls + 5 muscle snatchs + 5 drop snatch

Strength

Power Snatch (15 mins to build to a heavy 1)

Metcon

Isabel (Time)

For Time: 30 Snatches, 135# / 95#

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

Double or Nothing

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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: Crawling (No Measure)

Knee/Hand

Foot/Hand

Balanced Foot/Hand (straight line, think tightrope)

2×40 ft

Skill

Metcon (No Measure)

10 mins Wall Squat skill work

https://youtu.be/hV_rDOloxCI

Metcon

Metcon (Time)

3 Rounds:

75 Double Unders (2x the singles)

50 Air Squats

30 Alt Dumbbell Snatches

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

Knotted Up

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CrossFit Coldwater – CrossFit

Warm Up: PCS 10/18 (No Measure)

4 Rounds

10 walking good mornings

6 BTN Press

6 OHS

*PVC or Empty Bar

https://youtu.be/F-6rfYISzlc

Skill

Rope Climb

Spend 10 minutes working on the skill. Whether it is foot placement or scaling options. Use this time for your coach to help you get better at rope climbs

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15

Run 200m

3 Rope Climbs

*there is a new 200m mark on the pavement. Head towards the stop sign and you will find it about 40 yards before the sign.

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