Sentry Page Protection

CrossFit GMA

CrossFit and Fitness Facility located in the Pembroke Pines Area.

11/2/17

Abdominals/Modality

Spider Walks 25m x 2 (Vest Weighted)

50 Reps Windshield Wipers (Arm Straight)

-----

Strength Intervals:

20 Minute EMOM:

Minute 1: 10 FR Good Mornings #35/25

Minute 2: 8 D-Ball Press #70/100

Minute 3: 6 Ice Cream Makers (slow and steady)

Minute 4: 8/8 DB Bulgarian Split Squats (70/50)

Minute 5: Rest

------

Weightlifting:

Power Snatch 12 Min EMOM Perform 3 Reps Building 

Power Clean 12 Min EMOM Perform 3 Reps Building 

Power Jerk (3 x 7) Build

Back Squats 3 x 10 50% (Tempo 4040)

------

Gymnastics:

15 Min E3MOM

21 Burpees

2 Legless Rope Climbs

3-5 Bar Muscle Ups (sub for pull-ups)

-------

Met-Con:

5 Rounds

12 Double DB G2OH 50/35

15 Toes to Bar

400m Run

10/31/17

Strength Intervals:

20 Minute EMOM

Minute 1: 8/8 Db Skull Crushers

Minute 2: 10 Double KB Squat Cleans #70/55

Minute 3: 10/10 Bent Over Rows (barbell)

Minute 4: 8/8, Staggered RDLs

----

Weightlifting:

Clean and Jerks (Blocks)

3 x 70%

2 x 77%

2 x 83%

2 x 87%

2 x 90%

 

Clean Pulls

6 x 3 @ 105% (Straps)

 

Anderson Squats

4x10 #heavy

-----

Gymnastics:

15 Min E3MOM

15 T2B (Kipping)

12 Kipping Ring Dips

30-60ft Handstand walk

------

Met-Con:

Nate: 20MIN AMRAP:

2 Muscle Ups

4 HSPU (STRICT)

8 KB Swings 70/55

10/30/17

Conditioning:

Run/Bike

20 Min E5MOM

20 Cal Ski Erg

400m Run

------

Strength Intervals:

20 Minute EMOM:

Minute 1: :25 sec L-Sit

Minute 2: 12 Barbell OH Lunges 185/125

Minute 3: 10 Banded Face Pulls (Tempo 2020)

Minute 4: 8/8 Straight leg deadlifts (Barbell)

Minute 5: Rest

-----

Weightlifting:

Snatch

3 x 70%

2 x 77%

2 x 83%

2 x 87%

2 x 90%

Snatch Pulls:

6 x 3 @ 105%

-----

Gymnastics:

12 Min E3MOM

9 C2B Pull Ups (Butterfly)

6 Deficit Strict HSPU (6/3inch)

30 Unbroken Double Unders

------

Met-Con:

Fight Club: 3 Rounds of 5 stations with a 1 minute rest after each round

Station 1: Power Cleans (95/65)

Station 2: Thrusters (95/65)

Station 3: Box Jump Overs (24/20)

Station 4: Pull-ups

Station 5: Assault Bike Cals

------

Abdominals:

6 x 12 Weighted GHD Sit Ups 20/30 (med ball)

10/26/17

3x12, SANDBAG STRICT PRESS

----

4 ROUNDS EACH FOR TIME (:90SEC REST BETWEEN EACH EFFORT)

5, OVER THE BAR BURPEES

15, UNBROKEN HANG POWER CLEANS #155/105

30, UNBROKEN DOUBLE UNDERS

-----

ODD - 12, PISTOLS (WEIGHTED IF POSSIBLE)

EVEN - 3, STRICT RING MUSCLE UPS

X 12MIN

-----

FOR TIME:

30-20-10, CALORIES ROW

30-20-10, BURPEES OVER THE ROWER

10/25/17

11min:

10, Snatches #50%

8, Snatches #60%

6, Snatches #70%

4, Snatches #80%

2, Snatches #90%

-----

12MIN:

ODD - 5, BACK SQUATS #HEAVYISH

EVEN - 5, HIGH BOX JUMPS

-----

18MIN AMRAP:

20, OVERHEAD SQUATS #115/75

15, PULL-UPS

10, OVER BAR BURPEES

10/24/17

15 MIN TO FIND A ONE REP MAX CLEAN AND JERK

-------

6 ROUNDS FOR TIME:

3, JERKS AHAP

10, RING PUSH UPS

120M, SPRINT

-----

12MIN:

ODD - 4, BAR MUSCLE UPS

EVEN - 12, KIPPING HANDSTAND PUSH-UPS

------

30, UNBROKEN WALL BALLS

15-20, UNBROKEN TOES TO BAR

- REST AND REPEAT X 3 ROUNDS TOTAL - 

10/23/17

E2MOM X FAIL

1, POWER CLEAN + 1, HANG POWER CLEAN

(START @ #115/75..ADD 10LBS EVERY ROUND)

-----

5 RFT:

10, THRUSTERS #95/65

5, CHEST TO BAR PULL-UPS

20, DOUBLE UNDERS

------

12MIN

ODD - 6, WEIGHTED DIPS

EVEN - 4, WEIGHTED STRICT PULL-UPS

-----

3 MAX EFFORTS SETS:

MAX REP SB SQUATS

MAX DISTANCE SLED PUSH

10/19/17

EMOM X 6:

6, FRONT SQUATS @ 70%

————  

FOR TIME:

40, CAL BIKE

80, WALL BALLS #30/20

10, SQUAT CLEANS #205/135

———— 

12min 

ODD - 6, STRICT WEIGHTED PULL-UPS

EVEN  - 10, SEATED DB Z PRESS

———— 

10/18/17

DEADLIFTS:

5X2 @ 85-87.5%

1X10 @ 50%

------

4 ROUNDS:

10, BAR MUSCLE-UPS (OR 10 PULL-UPS + 10 DIPS)

8, HANG POWER CLEANS #185/115

- 2MIN REST BETWEEN ROUNDS -

-----

EMOM X 12

ODD- 6, DB GROUND TO OVERHEAD W/ DOUBLE DBS #40/20

EVEN - 3, STONE TO SHOULDER

------

3 X 200M SLED SPRINT

 

10/17/17

SANDBAG/KEG STRICT PRESS: 3X12

-------

15min, AMRAP:

15, PUSH-PRESS #115

15, DB BURPEES #50

15, BOX JUMPS

------

ODD MIN - 7, TOES TO ROPE

EVEN MIN - 7-9, STRICT HSPU (DEFICIT IF POSSIBLE)

X 12MIN

-------

BIKE INTERVALS: FROM CHRIS HINSHAW

4MIN EASY/3MIN MOD/2MIN HARD

3MIN EASY/2MIN MOD/1MIN HARD

2MIN EASY/:90SEC MOD/:45SEC HARD

1MIN EASY/:45SEC MOD/:30SEC HARD

10/16/17

EMOM X 10

1, SNATCH + 1, OVERHEAD SQUAT @ 80%

-----

7MIN AMRAP:

12, TOES TO BAR

6, POWER CLEANS #135/95

30, DOUBLE UNDERS

------

BACK SQUATS: 

5X2 @ 85-87.5%

1X10 @ 50%

------

3 MAX EFFORT SETS:

STRICT CHIN-UPS

STRICT BAR DIPS

 

10/12/17

EVERY 3MIN X 4 ROUNDS

200M SPRINT

10, BURPEE BOX JUMP OVERS

-------

FOR TIME:

50, WALL BALLS #30/20

3 ROUNDS:

12, DEADLIFTS #155/115

9, HANG POWER CLEANS #155/115

6, PUSH JERKS #155/115

50, WALL BALLS #30/20

------

4 SETS: NOT FOR TIME

:30SEC L-SIT HOLD

20, HOLLOW ROCKS

10/11/17

2x15, DB SOTTS PRESS

-----

10X1 "FULL" CLEANS

-----

12MIN EMOM

ODD - 10, WEIGHTED LATERAL STEP-UPS (5 EACH SIDE)

EVEN - 5, STRICT HANDSTAND PUSH-UPS (WITH DEFICIT)

------

3 ROUNDS:

18, THRUSTERS #95/65

21, CAL ROW

------

5MIN PLANK HOLD

(STOP THE CLOCK EVERY TIME YOU REST!)

10/10/17

2X10, SANDBAG/KEG STRICT PRESS


10X1, “FULL” SNATCH


3 SETS: W/ 2MIN REST

100’ HS WALK (40 SHOULDER TAPS)


FOR TIME:

1 MILE RUN

50, PULL-UPS

30, SINGLE ARM DB OVERHEAD SQUATS #75/40


7 SETS: NOT FOR TIME

5, WEIGHTED DIPS

18, WEIGHTED GHD SIT-UPS

10/9/17

BACK SQUAT: 3X3 (70/80/90%)

                        2X10 (60%)

---------

FOR TIME:

30, CLEAN N' JERKS #135/95

100, DOUBLE UNDERS

20, THRUSTERS #135/95

100, DOUBLE UNDERS

10, SNATCHES #135/95

100, DOUBLE UNDERS

--------

EMOM X 14: ALTERNATE MIN

ODD - 7, STRICT TOES TO BAR

EVEN - 14, DOUBLE RUSSIAN KB SWINGS

---------

BIKE INTERVALS:

5MIN ON/1 MIN REST X 3 ROUNDS (MAX CALORIES)

10/6/17

E2MOM X 14:

4, PUSH JERKS

-----

12MIN AMRAP:

5, "SQUAT" CLEANS #185/115

10, PISTOLS 

15, TOES TO BAR

-----

(6) 60M, SLED SPRINTS

 - 1MIN REST BETWEEN EFFORTS -

------

6 SETS:

6-12, STRICT DIPS

6, SEATED DB Z-PRESS (EACH ARM)

10/5/17

6x2, Power Snatches @ 85-87.5%

-----

8MIN

3 ROUNDS OF:

12, CHEST TO BAR PULL-UPS

9, HANG KB SNATCH #55/35

6,OVERHEAD SQUATS #135/95

 

- THEN -

 

MAX REP HANDSTAND PUSH-UPS

------

4X10, FRONT SQUATS #AHAP

 

 

CrossFit Journal: The Performance-Based Lifestyle Resource