deadlift Archives - Crossfit Equality

4.18.17 Tuesday

The big boss finishing up some thrusters!

METCON
AMRAP 18:
5 T2B
10 Power Cleans (115, 75)
15 Box Jumps w. step down (24, 20)
Rx+:(135, 95)

STRENGTH/SKILL
3 Rounds of:
1a) DB or KB Split Squats
x 8 ea.
1b) Lateral Raises
x 15.
1c) Foam IT Bands or Quads
x 10 passes each.

AFTER PARTY
Accumulate:
Hollow Hold x 90s-2:00
_______________________________________________________________________________________________________

5:30 BootCamp

METCON
EMOM 20:00:
Odd Minutes: 8 cal row
Even Minutes: 8 burpees

AFTER PARTY
4×10 Air Squats

FFOD (Fun Fact of the Day): You would have to walk for seven hours straight to burn off a Big Mac with a Super Sized Coke and French Fries.

4.14.17 Friday

WEIGHTLIFTING
Box Front Squat (5 x 4 @60-70%, every 60s.)
Power Clean (5 x 2 @80%, every 90s.)

BENCHMARK METCON
“Adrenaline”
AMRAP 8 of ascending reps:
2 Burpee Box Jumps (24, 20)
2 Squat Cleans (135, 95)
4 Burpee Box Jumps
4 Squat Cleans
6 Burpee Box Jumps
6 Squat Cleans
– Add 2 Reps each round

AFTER PARTY
Reverse Hypers:
2 x 25 @50% of Back Squat
Or
Accumulate 5:00 of x-band walks

QOD: In which country did the Tango dance originate from?

4.12.17 Wednesday

WEIGHTLIFTING
Push Press (Work up to set of 3)

BENCHMARK METCON
“Oldschool”
40-30-20-10
KBS (53, 35)
Walking Lunges (BW)
Abmat Sit-ups
Double Unders

AFTER PARTY
1a) 1-Arm DB Rows:
3 x 15 ea.
1b) Banded Pushdowns:
3 x 12-15.
_______________________________________________________________________________________________________

5:30 BootCamp

METCON
1): 1000m Row (Time)
Max Effort 1000m Row

2): AMRAP 8:00:
10 DB S2OH (25, 15)
8 Goblet Squats w/1 DB(25, 15)
6 Burpees

AFTER PARTY
Accumulate 2:00 of Plank Position

QOD: What is your spirit animal and why?

4.7.17 Friday

WEIGHTLIFTING
Box Front Squat (5 x 5 @55-65%, every 60s.)
Power Clean (5 x 3 @75%, every 90s.)

BENCHMARK METCON
“Tugboat”
2 RFT:
25 Power Cleans (115, 75)
25 Bar Facing Burpees
(Time)

AFTER PARTY
Back Extensions:
3 x 15.

QOD: Would you rather be transported permanently 500 years into the future or 500 years into the past? Why?

4.4.17 Tuesday

Stefanie H. back on the Squat Clean Thrusters for a second round!

METCON
5 Rounds of 40s Work/20s Rest:
1a) KBS (53, 35)
1b) SDHP (53, 35)
1c) Rower or Assault Bike
1d) Double Unders
1e) Hollow Rocks
(AMRAP – Reps)

STRENGTH/SKILL:
3 Rounds of:
1a) DB Split Squats x 6 ea. Rest 30s
1b) Zottamn Curls x 8. Rest 30s.
1c) Banded Ab Pulldown x 25. Rest 30s.

AFTER PARTY
Banded Paloff Press:
3 x 10 ea. Rest 60s.
_______________________________________________________________________________________________________

5:30 BootCamp
METCON
In Teams of 2:
Run 1 Mile
100 DB Front Rack Squats (25/15)
Run 800M
100 Jumping Pullups
(For Time)

AFTER PARTY
Static Stretching & Foam Rolling

QOD: What imaginary time-saving appliance do you wish someone would invent so that you could use it all the time?

3.30.17 Thursday

5:30 Class fighting through some high intensity wall balls!

STRENGTH/SKILL
Farmer Carry Relay
In teams of 3 for 10:00
60s UB Max Distance Farmer Carry (70, 53)
*The goal is to walk at least 100m without dropping in that 60s.
*Drop = team penalty of
7 Burpees each athlete

METCON
5 Rounds of:
100 Meter Sledpush @moderate weight
15 Power Snatch (75, 55)
12 T2B
Rest 2:00
– 20:00 Min Cap

AFTER PARTY
DB External Rotation: 2 x 15 ea.
Rest 60s.
_______________________________________________________________________________________________________

5:30PM BootCamp
METCON
**REST 3:00 BETWEEN AMRAPS**
Metcon
AMRAP 5:00:
10 Burpees
12 DB Thrusters (25, 15)

Metcon
AMRAP 5:00:
12 Med Ball Deadlift (20, 14)
10 Med Ball Twists (20, 14)

AFTER PARTY
Reverse Crunch + Dead Bug 3×10

QOD: What’s been the best movie so far of 2017?

3.28.17 Tuesday

Anthony H. cycling through Power Cleans and Jerks!

METCON:
For time:
100 KBS (53, 35)
75 Rowing for Calories
50 Box Jumps w. step down (24, 20)
25 Strict Pull-ups

STRENGTH/SKILL:
3 Rounds of:
1a) BB Front Rack Reverse Lunges
x 6 ea. Rest 30s.
1b) Single Arm/Single Leg Elbow Plank
x 30s. Rest 30s.
1c) KB or DB Hammer Curls
x 10. Rest 30s.

AFTER PARTY:
Banded Paloff Press: 3 x 10 ea. Rest 60s.
_______________________________________________________________________________________________________
5:30PM BootCamp Class

METCON:
“Running Cindy” BootCamp
For Time:
400M Run
4 Rounds of Cindy
200M Run
3 Rounds of Cindy
200M Run
2 Rounds of Cindy
400M Run
– 25:00 Time Cap
– Cindy = 5 Pullups/Ring Rows, 10 Pushups, 15 Air Squats

AFTER PARTY:
Mobility and Static Stretching

QOD: YOU’RE AN ALIEN who just landed on earth, what’s the first thing you say to the human race?

3.3.17 Friday

Alexandra looking relaxed while working on her clean and jerk technique!

STRENGTH/SKILL:
EMOM 16:00:
ODD Minutes: 3 Sumo Deadlifts for Speed @60%
– Reset on each rep
EVEN Minutes: 3 High Box Jumps

METCON:
“Down Range”
For time total time:
2 Rounds of:
10 Power Cleans (155, 105)
15 Front Squats (155, 105)
20 Bar Facing Burpees
Rest 5:00
– 20:00 Cap

Beginner Metcon Option:
2 Rounds of:
25 Goblet Squats (at a challenging weight)
15 Burpees
50 Single Unders
Rest 5:00

AFTER PARTY:
100 Banded Leg Curls each leg

QOD: Koi fish have whisker like feelers which are called what?

2.28.17 Tuesday

Coach Ann demonstrating a Turkish Get Up to Kenny!

STRENGTH:
Box Front Squat: Work up to a 1RM
– Rest 2:00
– 8-10 Sets
– Sit back on Box
– Beginners: 5 x 5, adding if form
permits

METCON:
“Pull x2”
For time:
30-20-10
Calories on Rower
21-15-9
Deadlifts (225, 155)
– 10:00 Cap
– Sub Running 400m run after
each set if rowing is not a vialble
option.

AFTER PARTY:
Accummulate 100 Banded Pull Throughs
____________________________________________________________________
5:30 PM BootCamp Class

METCON:
EMOM 20:00:
Minute 1: 10 Ring Rows
Minute 2: 15 Russian KBS (44/35)
Minute 3: 100m Run
Minute 4: 10 Ball Slams (25/15)
Minute 5: 45s Farmer Carries
2-KB (44/35)

AFTER PARTY:
Side Plank: 3 x 20s ea.
Rest 30s.

QOD: Who is going to the Houston Livestock Show and Rodeo Barbeque Cookoff this year?

2.20.17 Monday

Check out the teams for the CF Open Intramurals! There is still time to sign up and we will place you on a team!

STRENGTH:
Back Squat Wave: 5-3-1-5-3-1
– Rest 2:00
– Second wave should be heavier than 1st wave
– Beg: 5 x 5

METCON:
CrossFit Games Open 15.1
9-Minute AMRAP of:
15 Toes To Bar
10 Deadlifts, 115# / 75#
5 Snatches, 115# / 75#

AFTER PARTY:
Accumulate:
75-100 Banded Leg Curls
75-100 Banded Pull-aparts

QOD: If there had to be one benchmark WOD (Fran, Karen, Helen, etc.) in the CF Open, what would you want it to be and why?