Workouts and Records

Most Recent Benchmark:
CROSSFIT TOTAL on Sep 9, 2020 (747 days ago)
'Ohana
(Time)
Warm-up:

500 meter run, bike or rowing followed by…
3 rounds not for time of:
10 jumping air squats
8 stiff legged deadlifts, empty barbell
8 sit-ups
6 good mornings
4 broad jumps


Teams of 2, for time:
Run, 800 m
90 Deadlifts, 205/145 lbs
72 Dumbbell Push Press, 50/35 lbs
54 Knees-to-elbows
Both people run together, but then only 1 person at a time on the following movements.

OR If SOLO:
3 rounds for time of:
Run, 400 m
15 Deadlifts, 205/145 lbs
12 Dumbbell Push Press, 50/35 lbs
9 Knees to Elbow
0% 0%
0103
(Time)
Warm Up
5:00 Cardio/Foam Roll

For Quality
10 Cherry Pickers
D- Toy Soldier
B- High Knee Hug
D- Bird Dip
10 Kipping Swings (box/band)
B- Butt Kickers
D- Worlds Greatest Stretch
10 Magic Mikes
10 Banded Pull Aparts
10 Lat Pull Downs
:30 Pigeon Pose (R/L each)


Conditioning
5 Min
:30 on flutter kicks
:30 on weighted sit ups

Review Movement Standards


21 Minute AMRAP of:

Run 400/200/100 meters
Max-rep strict pull-ups


0:00-7:00 run 400s
7:00-14:00 run 200s
14:00-21:00 run 100s

Scale:
If at any point you cannot complete 3 unbroken, switch to an easier movement
Ring Row
Lat Pull Down
Lat Pull Apart
Pull Up Negatives

Mobility
If there is remaining time
Banded Lat stretch :30 each side
Rag Doll :60
Seated forward fold :60
Butterfly :60
0% 0%
Planned: Mon,Jan3,2022
010422
(Time)
Happy Birthday Kristol
1/4/1969

Warm Up
3:00 Cardio of Choice
10 shoulder dislocates
D walking lunge
B bear crawl
D inch worm with a push up
:30 chest rig stretch each side
10 Leg swings forward/back

Skill

Double under practice

For Time:
-69 Dumbell Bench Press (53/35)
Every break complete:
-53m Farmers Carry (53/35)
-53 Double Unders
0% 0%
Planned: Tue,Jan4,2022
1st12:12 Steph Tue, Jan 4, 2022
010522
(Time)
Warm Up
5:00 Cardio
followed by:
2 Rounds
MIN 1 - :40 Lunges
MIN 2 - :40 Single DB Strict Press
MIN 3 - :40 Scap Push-ups
MIN 4 - :40 Hollow Hold
MIN 5 - :40 Single DB Hammer Curl
MIN 6 - :40 Perfect Push-ups

Strenght/Skill
Barbell Warm Up for Clean
3 Rounds (empty barbell)
-5 RDL
-5 Hip Contact High Pull
-5 Front Squat with Hookgrip
-1 Overhead Complex: Strict Press + Push Press + Push Jerk + Split Jerk
Add light weight each round

Conditioning
10 rounds for time of:
- 3 clean and jerks (135/95)
- 3 burpees over the bar
0% 0%
Planned: Wed,Jan5,2022
010622
(Time)
Warm Up
3 Steady Rounds
200m Run
5/5 SA KB Deadlift
5/5 SA Russian KBS
10 Goblet Squats

Strength/Skill

Movement review/Warmup


Conditioning

5 Rounds for Time:

- 20 handstand push-ups
- 30 deadlifts (135/95)
- 40 sit-ups
- 50 double-unders

3 Minute rest

Scale accordingly
Reduce Reps and weight to complete almost unbroken.
Reduce Rounds to maintain speed
0% 0%
Planned: Thu,Jan6,2022
1st26:00 Steph Thu, Jan 6, 2022
010722
(Time)
Warm Up

2 Steady Rounds
MIN 1: :45 Bike
MIN 2: :45 Push-ups
MIN 3: :45 Bike
MIN 4: :45 Wall Ball Front Squats
MIN 5: :45 Bike
MIN 6: :45 Hollow Body Hold

Skill/Strength

Row Technique review/practice

Bloody Abs
:30 Hollow Rock
:30 Ab mat sit ups


Conditioning

21-15-9

- Wall Balls (20/14)
- Calorie Row
0% 0%
Planned: Fri,Jan7,2022
1st5:48 RxSteph Fri, Jan 7, 2022
011022
(Time)
Conditioning

10-9-8-7-6-5-4-3-2-1 reps for time of:

Muscle-ups
Bodyweight clean and jerks

Scale accordingly


7-6-5-4-3-2-1 reps for time of:

Muscle-ups
¾ bodyweight clean and jerks


7-6-5-4-3-2-1 reps for time of:

Jumping pull-ups
Knee push-ups
⅓ bodyweight clean and jerks

Chest to bar pull ups
1/2 body weight clean and jerks
0% 0%
011222
(Time)
Happy Birthday Jeanette A

Warm Up
5:00 Run/Bike/Row
followed by:
2 steady rounds
D- Dive Bomb Push Up
B- Knee Huge
D- Butt Kick
B- Toy Soldier
D- Bear Crawl
10 Air Squats
10 Dumbell Press
10 Wall Balls

Skill

2 Rounds
:30 on/ :30 off
• Mountain Climbers
• Hollow Hold
• Plank Hold
• Superman's
• Bent Knee Windshield Wipers



Conditioning
3 rounds for time:

20 burpees
20 dumbbell snatches (50/35)
11 dumbbell thrusters

single dumbbell on the snatches and a pair for the thrusters

(12-15 minute completion)
0% 0%
1st13:12 Steph Tue, Jan 11, 2022
011222022
(Time)
Warm Up
2:00 Banded Glute Activation

For glute activation, use hip circle around knees and talk small steps side to side focusing on driving the knees out the entire time.

AMRAP x 15 MINUTES (Steady)
50m Run
10 Box Step-ups
10 Lunges
10 Sit-ups
10 Banded Good Mornings
5 Ring Dips



Conditioning

For Time:
300 following the pattern:

20 seconds of pull-ups
10 seconds of rest
20 seconds of push-ups
10 seconds of rest
20 seconds of sit-ups
10 seconds of rest
20 seconds of squats
10 seconds of rest

Scale:
Reduce Reps
-225
-150

Remaining class time:
Foam Roll
Banded rig stretch for upper body
0% 0%
011322
(Time)
Warmup

5:00 Cardio of choice

10 Goblet Squats
D- Bird Dog
10 Glute Bridges
B- Hip Airplane
10 Dead Bugs
1:00 Glute Activation
10 1 leg banded hamstring pull down (Each Leg)
10 Band Standing Straight Arm Pull-Down
10 Medicine Ball hug good mornings
10 Banded Pull Throughs

Conditioning

Deadlift

1-1-1-1-1-1-1

attempt to set a PR in the later sets
0% 0%
011422
(Time)
Warm Up

Steady Through
2 Rounds
:30 Dead hang from pull up bar
2:00 Row
10 Push Press (Bar)
5 Snatch Deadlift
5 Clean Deadlift
5 Upright Rows
5 Broad Jumps
10 Air Squats

Skill

Movement Review

Conditioning

For time:

100 hang power snatches (65/45)
100 push presses
100 sumo deadlift high pulls
100 front squats

Scale weight/reps
Take short breaks to allow continuous movement
0% 0%
011722
(Time)
Warm Up

5:00 Cardio

D- Knee Hug
B- Glute Table Top
D- Quad Pulls
B- Single Leg Hamstring Stretch (Heel on Ground)
B- Bird Dip
D- High Knees
B- High Knee Skip
10 Groiners
10 Donkey Kicks
10 Mountain Climbers
10 Iron Cross
10 Leg Swings (Forward/Lateral)
D- Worlds Greatest Stretch

Skill

Handstand Practice


Conditioning
4 rounds for time of:

400m run
1 minute handstand hold


Scale:
3 Rounds
Plank Hold
0% 0%
011822
(Time)
Warm Up

D- Knee Hug
B- Glute Table Top
D- Quad Pulls
B- Single Leg Hamstring Stretch (Heel on Ground)
B- Bird Dip
D- High Knees
B- High Knee Skip
10 Donkey Kicks
10 Box Jumps
20 Single Unders
10 Leg Swings (Forward/Lateral)
D- Worlds Greatest Stretch

Skill

Double Under Practice

Conditioning

5 rounds for time:

50 double-unders
15 box jumps (24/20)
1 shuttle sprint (5 yards, 10 yards, 15 yards)
Rest 2 minutes

Scale Reps/Height for a sprint interval
0% 0%
011922
(Time)
Warm Up
2 Steady Rounds

2:00 Bike
10 Light Goblet Squats
5 Strict Ring Dips
10 Light KB Swings
15 Banded Pull Aparts
15 Banded Good Mornings
10 Banded Lat Pull Downs
10 Kip swings
2 Kipping Pull Ups
2 Dead Hang pull Ups

Skill

Movement Review/Set Up

Conditioning

20 minute AMRAP

- 4 strict pull-ups
- 8 push-ups with feet on a box (24/20)
- 12 med-ball cleans (20/14)
0% 0%
012022
(Time)
Warm Up

2 Steady Rounds

200m Row

2 Wall Walks/20' HS Walk
15 Air Squats
20 Double Unders
15 Sit Ups
10 Samson Stretch (2nd Rnd walking OH lunge)
1:00 Glute Activation (Side Step/Forward Step/Backwards)

Skill
GHD Sit Up Review (10m)





Conditioning

12 minute AMRAP

- 20 GHD sit-ups
- 10 left arm overhead walking lunges
- 10 right arm overhead walking lunges
(50/35)
0% 0%
012122
(Time)
Warm Up

2:00 Cardio Choice

Followed by:

10 Air Squats
10 Cherry Pickers
10 Duck Walk Steps
10 Walking Lunges
10 Quadruped Hydrants
10 Hip Circles (Both ways)
10 Squat Sits to Overhead Reach
10 Cossack Squats

Strength

Build Up to Front Squat Working weight

Conditioning

7 Rounds for time:

-150m/100m Row in as few pulls as possible
- For each pull complete 1 bodyweight front squat

*Hard pulls/increase damper/slow cadence
*Heavy unbroken front squat when fresh
*Scale - 4 Rounds

Score is time and number of pulls
0% 0%
1st16:02 Steph Fri, Jan 21, 2022
012422
(Time)
Warm Up
5:00 Cardio

D- Knee Hug
B- Glute Table Top
D- Quad Pulls
B- Single Leg Hamstring Stretch (Heel on Ground)
B- Bird Dip
D- High Knees
B- High Knee Skip
10 Lunges
10 Donkey Kicks
10 Mountain Climbers
10 Iron Cross
10 Leg Swings (Forward/Lateral)
D- Worlds Greatest Stretch
10 Kip swings
10 Push Ups
5 Dead Hangs

Strength

DB Front Rack Lateral Squats
4x10 (5 each side)


Conditioning
3 Rounds for time:

-30 Pull Ups
- 400m Run
0% 0%
012522
(Time)
Warm Up

5:00 Cardio of Choice
followed by:
30 Mountain Climbers
10 Good Mornings
5 Narrow Stance Air Squats
5/5 Staggered Air Squats*
5 Wide Air Squats
5 Air Squats

Strength/Skill

Warm up to working weight

Conditioning

As many rounds as possible in 20 minutes of:

-25 Burpees
-15 Bodyweight back squats
0% 0%
012622
(Time)
Warm Up

2 Steady Rounds

1:00 Slow Pace Bike
10 Good Mornings
10 Side Shuffles
1:00 Moderate Pace Bike
10 Air Squats
10 Reverse Lunges
1:00 Fast Pace Bike
10 Ring Rows


Skill

Warm Up movements

Conditioning

For time, with a partner:

2,000m row
100 bodyweight deadlifts
50 thrusters (95/65)
1,000m row
100 hand-release push-ups
50 pull-ups
500m row
100 sit-ups
100 wall-ball shots (20/14)
0% 0%
012722
(Time)
Warm Up
2:00 Bike
EMOM
MIN 1 - :40 Lunges
MIN 2 - :40 Single DB Strict Press
MIN 3 - :40 Scap Push-ups
MIN 4 - :40 Hollow Hold
MIN 5 - :40 Single DB Hammer Curl
MIN 6 - :40 Perfect Push-ups

Strength

8 Snatch Deadlift
8 Hang Muscle Snatch
8 Hang Power Snatch

Find 1RM Hang Snatch

5 rounds for max reps of:

¾ bodyweight hang power snatches
Handstand push-ups

Rest as needed between rounds
(20m Time Cap)
0% 0%
719-486-0517
615 Hwy 24 South
Unit D
Leadville, CO 80461 (view larger map)