CrossFit in Creve Coeur
In Teams of 2
3 Rounds
30 Pull-ups
30 Front Squats 95/65
30 KBS 70/53
60 Cal Row
2 Rounds
30 Chest to Bar Pullups
30 Front Squats 135/95
30 KBS 70/53
60 Cal Bike
1 Round
30 BMU
30 Front Squats 185/135
30 KBS 70/53
60 Cal Row
24 rounds
13 wallball (20,14)(10,9)
7 devil press (50’s,35’s)
9 box jump overs (30,24)
*partition however you like
Foot shufflers unite! Our Tri group sign up is on the Barsk. Ask a coach for more detials.
*Rest 2:00-2:30 b/t sets
Focus: High bar position. Controlled speed down and up. Stop just before full lockout at the top of each rep for added time under tension on legs.
*Rest 1:00-1:30 b/t sets
*Build to a light/moderate weight. Stay the same and focus on strict control throughout
Focus: Set up an incline bench to a 45 degree angle. Hold light/moderate dumbbells in each hand and brace chest/upper torso against bench. Perform curls with both arms at the same time.
DB Spider Curls
https://youtu.be/h8yRwErruQI
*Rest 1:00-1:30 b/t sets
*Build to a light/moderate weight. Stay the same and focus on strict control throughout
Focus: Done with athlete laying on their back on an incline bench with dumbbells in both hands. The movement places a large amount of isolation on the bicep so do not be tempted to go too heavy with this movement. Unlike a regular curl, there is no rotation of the dumbbell on the way up. Do not sacrifice form/control for weight.
Incline Dumbbell Hammer Curl
https://youtu.be/mtqJkGTyzWo
Teams of 2
20 cal Assault Bike
100 pushups
20 cal AB
100 Kettlebell Swings
20 cal AB
100 situps
20 cal AB
100 KBS
20 cal AB
100 air squats
20 cal AB
Foot shufflers unite! Our Tri group sign up is on the Barsk. Ask a coach for more detials.
1 min lying 90/90 hip stretch (each side)
1 min overhead elbow grab tricep stretch (each side)
1 min tricep lacrosse ball smash (each side)
Fire scaps
-into-
3 sets:
1:00 Assault Bike
5 Front Squats (empty bar)
5 Shoulder Press (empty bar)
5 Scap Pull Ups
5 Ring Rows (1 sec pause at the top)
Workout Prep
1 set:
5/4 Calorie Assault Bike (workout pace)
3 Thrusters (focus on breathing)
2 Strict Pull-ups
Green Eggs and Ham
RX+
16:00 AMRAP
30/24 Calorie Assault Bike (OR 24/18 Calorie Echo Bike)
20 Thrusters (45/35)
10 Strict Pull-Ups
RX
16:00 AMRAP
25/20 Calorie Assault Bike (OR 21/16 Calorie Echo)
20 Thrusters (35/25)
8 Strict Pull-Ups
Scaled
16:00 AMRAP
20/15 Calorie Assault Bike (OR 16/12 Calorie Echo)
10 Dumbbell Thrusters (light)
5 Jumping Pull-Ups or Ring Rows
Target number of Rounds: 4+ rounds
Minimum number of Rounds before scaling: 3
Week 1: Ring Muscle-up Progression
Advanced:
5 sets:
30 seconds Top of Ring Dip Hold
– rest 1 minute between sets –
Intermediate:
5 sets:
20-30 seconds Top of Ring Dip Hold
– rest 1 minute between sets –
Beginner:
5 sets:
20-30 seconds Top of Ring Dip Hold (Toes on the ground)
– rest 1 minute between sets –
* Lower rings, so feet/toes remain in contact with the floor during the hold. Use a band wrapped around the rings and supported under the knees. Have a partner assist in holding the tight to your sides during the lockout.
Foot shufflers unite! Our Tri group sign up is on the Barsk. Ask a coach for more detials.
1 min foot smash w/ lacrosse ball (each side)
1 min calf stretch against wall (each side)
1 min foam roll upper back
Hip circle with coach
-into-
8 min AMRAP
30-second Single Unders
10 Heel to toe Rocks
5 Low Box Jumps
5 FrontSquats
Workout Prep
2 sets:
4 Box Jump Overs
2 Stick Sit Ups
Kiss Me I’m Irish
RX+
For Time:
40-30-20-10
Box Jump Overs (20)
20-15-10-5
Stick Sit Ups (Or GHD Sit Ups)
RX
For Time:
40-30-20-10
Box Jump Overs (16)
15-12-9-6
Stick Sit Ups (Or GHD Sit Ups)
Mali (Molly and Ali)
For Time:
20-15-10-5
Low Box Jumps
Sit Ups (Or GHD Sit Ups)
Target time: 6-8 minutes
Time cap: 12 minutess
Foot shufflers unite! Our Tri group sign up is on the Barsk. Ask a coach for more detials.
3 set:
1:00 Row
10 Alternating Dumbbell Clean and Jerks
5 Lunge Steps (each side)
5 good mornings
Workout Prep
3 sets: (Build in weight)
3 Dumbbell Clean and Jerks
10ft Dumbbell Front Rack Walking Lunge
Emerald Isle
RX+
21-15-9
Double Dumbbell Clean and Jerks (50s/35s)
50ft Double Dumbbell Front Rack Walking Lunge (50s/35s)
RX
21-15-9
Double Dumbbell Clean and Jerks (35s/25s)
50ft Double Dumbbell Front Rack Walking Lunge (35s/25s)
Foundations
20-16-10
Alternating Dumbbell Clean and Jerks (light)
50ft Single Dumbbell Front Rack Walking Lunge (light)
Target time: 5-7 minutes
Time cap: 10 minutes
1 min Barbell Quad Smash (each side)
1 min Couch Stretch (each side)
1 min Trap Smash (each side)
Foot shufflers unite! Our Tri group sign up is on the Barsk. Ask a coach for more detials.
Foot shufflers unite! Our Tri group sign up is on the Barsk. Ask a coach for more detials.
Coaches choice
Workout Prep
1 set:
50m Run (workout pace)
5 Toes to Bar
Saint Patrick
Rx+
For time, partition any way:
1600m Run outside or 100 Shuttle Runs inside
80 Toes to Bar
* One shuttle run is 25 feet down and back (50 feet total). For this workout, athletes do NOT need to touch the ground with their hand.
Rx
1200m Run or 75 Shuttle Runs
60 Toes to Bar
Foundations
1000m Run or 60 Shuttle Runs
80 Hanging Knee Raises
Target time: 13-15 minutes
Time cap: 18 minutes
1 min Calf Smash (each)
1 min Foam roll Hamstrings
1 min Barbell quad smash (each side)
3-4 rounds @rpe7
10 Elevated toe double DB RDL
10 bent over row – underhand grip
12 lat pulldowns
10 seated neutral grip banded rows
-rest 3:00 b/t rounds-
Foot shufflers unite! Our Tri group sign up is on the Barsk. Ask a coach for more detials.
*Rest 2:00-2:30 b/t sets
Focus: Control should be shown with each rep on the way down and on the way up. Bar should be lowered to just below the sternum. Keep elbows at a 45 degree angle to the body and avoid flaring out. Shoulders should be loaded back against the bench throughout reps.
*Rest 1:00-1:30 b/t sets
*Build to a moderate weight and stay the same or build across all sets.
Focus: Lying on a flat bench, athlete will reverse grip a barbell and unrack. Width grip is dependent on athletes mobility but should be roughly outside the width of the torso. Lower the barbell to the chest and press back up to extension. Be sure keep shoulders loaded down and back against the bench at all times.
Reverse Grip Barbell Bench Press
https://youtu.be/DLqYWWVCQRI
*Rest 1:00-1:30 b/t sets
Focus: In a standing position, take a KB and grasp it between both hands around the bell portion (not the handles). Palms will be facing each other on either side of the bell. Lift the KB overhead, being mindful of the positioning of the handles so they don’t hit the head. Keeping the elbows tucked and pointed at the ceiling, lower the weight behind the head. Extend back overhead to complete. Be sure to keep core engaged and avoid overextension in the low back.
Partner: You go, I go
6 rounds each
15/12 cal Assault bike
5 Double Dumbbell thrusters 50’s/35’s
8 Burpee Box Jump Over
Foot shufflers unite! Our Tri group sign up is on the Barsk. Ask a coach for more detials.
Hip circle with coach
-into-
8:00 Amrap
30 sec row
4 Up Downs to Seal Pose + Step over rower
3 Wallball Squats
3 Wallball Push Press
Workout Prep
2 sets:
5/4 Calorie Row (workout pace)
2 Burpee Over Rower
4 Wall Balls (build in weight)
Ireland
Rx+
5 rounds:
200/175m Row
10 Burpee over Rower
15 Wall Balls (30/20) (11’/10′)
Rx
5 rounds:
175/150m Row
8 Burpee over Rower
15 Wall Balls (20/14)
Foundations
5 rounds:
150/125m Row
10 Up Downs
15 Wall Ball Thrusters (light)
Target time: 11-13 minutes
Time cap: 16 minutes
1 min couch stretch (each side)
1 min pigeon pose (each side)
1 min quad smash (each side)