Blog - Page 115 of 128 - 5 Valleys CrossFit

Saturday, May 16th

Massive Happy Birthday today to my Dad!!! 66 years young and still getting after it!

In Pairs Run together then 1 working, 1 resting
each person does each exercise each round
400m Run
11 Pull-ups
11 Front Squat (135/95)
200m Run
13 KB Swing (70/53)
13 Burpees
3 rounds for time (24 minute timecap)

Friday, May 15th

A1) Deadlifts 1.1 x 4 sets at 85% of 1RM 10 seconds rest/reset between reps
A2) Weighted Push-ups 4 x 8

B) 2 x 5 minute AMRAPS
2 minutes rest between
12 Box Jumps (24/20″)
12 Shoulder to Overhead @ 65-75% of 5RM Push Press
12 Toe to Bar

For total rounds, continue 2nd AMRAP where you left off on the 1st.

Thursday, May 14th

A1) Handstand Push-ups or Hold 4 x 5 or 30 second hold
A2) Ring Rows 4 x 10 (feet elevated if possible)

B) 11 minute AMRAP
200m Run
12 Front Rack Barbell Reverse Lunges (115/75)
10 Push-ups

Wednesday, May 13th

A1) Back Squats 4 x 3 @ 90% of 3RM
A2) Strict Pull-ups 4 x ME

B) 4 rounds for time
9 Hang Power Snatch (95/65)
15 WallBall
21 Sit-ups

14 minute time-cap

Tuesday, May 12th

A) Power Cleans 1.1.1 x 4 sets (rest 10-15 seconds between each rep then 2 minutes between sets)

B1) Goodmornings 3 x 8
B2) Strict Toe to Bar/Knee to Chest 3 x 10

C) 5 rounds
40 seconds Work/20 Seconds Rest
Row
Burpee Box Jump Over

Monday, May 11th

A) Push Press x 5,5,3,3,3 @ 80,85,90,95,95% of 5RM

B) 25 minute Aerobic Pace
Easy Run or Row 400m
7 Thrusters (95/65)
7 Pull-ups
30 Double Unders or 75 Singles
15 KB Swings (53/35)
45 sec Plank

Choose weights for Thrusters and Swings so that you can do all sets unbroken.

Saturday, May 9th

A) In teams of 2
Split reps evenly between partners (can divide into as many sets as you want)
1 working, 1 resting
Row 2km
60 Power Snatch (115/75)
80 Wallballs
100 OH Walking Lunges
120 Sit-ups

Friday, May 8th

A) Power Cleans 5 x 3 @ 90% of 1 RM

B) Front Squat 4 x 3 (all heavy)

C) 5 rounds for time
9 Burpees
9 Pull-ups
11 V-ups
11 minute timecap

D) 2 x 45 seconds
Hollow Hold
Supermans

Thursday, May 7th

Reminder in addition to our regular class at 4:30pm we have our first Olympic Lifting class today (or tomorrow if you look at the workouts the night before) at 5:30pm.

A) EMOM 10
Odd – 5 Deadlifts
Even – 10 Box Jumps

B) 14 minute AMRAP
200m Run
10 Toe to Bar
15 KB Swings
20 Lunge Jumps

Wednesday, May 6th

Reminder our regular Olympic Lifting Class starts tomorrow (Thursday) at 5:30pm. If you want to improve proficiency in the Olympic lifts and develop more strength and power this is the class for you!! (Weightlifting Singlet not required)

A) Push Press 4 x 5 @ 90% of 5RM

B1) Romanian Deadlift 3 x 6
B2) Ring Row 3 x 10 (feet elevated if possible)

C) 4 rounds for time
30 Double Unders (75 singles)
15 Wallballs

D) 10-15 minutes Gymnastics Practice
Handstand Holds/Walking
Kipping Progression (Toe to bar and/or Pull-ups