Long Warm + Mobility Session
Review workout movement standards and proper mechanics.
AMRAP 10
3/3, 6/6, 9/9...etc (adding 3 reps every round)
Bench Press 105/70#
Toes to Bar
Rest 5min
AMRAP 10
3/3, 6/6, 9/9...etc (adding 3 reps every round)
Push Press 75/55#
Ball Slam 30/20#
Read MoreSTRENGTH
Back Squat 6x3 @ 85% of 1RM
WOD
4 rounds FGB style:
1 min max wall balls 20/14#
1 min max echo bike
1 min max BBJO 24/20”
1 min rest
Read MoreSKILL
Review Clean and Jerk
STRENGTH
10 min to find a 1RM Power Clean + Hang Power Clean + Push Jerk complex
Rest/ drop down in weight
WOD Part 1
EMOM 10
Take 70% of today’s 1RM and perform 1 Rep of the complex above each minute for 10 minutes
WOD Part 2
500m Row Test (this an all out effort)
3 min time cap
Read MoreSTRENGTH
Deadlift 6 x 2 @ 90% of 1RM
WOD
AMRAP 15 min
5 Reps Lunge Complex (DB Front Rack Step Back Lunge on Right leg, then on Left leg, then finish with a DB Push Press with 35/20# dumbbells)
5 Devils Press 35/20# (Burpee with hands on DB’s, then perform a double dumbbell snatch)
200m Run
Read MoreSTRENGTH:
5 x 3 of Overhead Squats using the (1-3-2-1) tempo!
Build over the five sets to as heavy as you’d like!
SKILL:
Review Power Snatch technique
WOD:
4 Rounds For Time:
7 Power Snatch 95/65
7 Bar Facing Burpees
7 Overhead Squats 95/65
12 min time cap
Read MoreWOD for 8:30 & 9:30am
WARNING: Saturday’s workout will ONLY be posted on the whiteboard in the gym.
This workout is only meant for brave souls and will go down in the MICF history books as one of the hardest Saturday workouts yet.
Have a great day!
STRENGTH:
Bench Press 6x2 @ 85% of 1RM
Deadlift 6x2 @ 85% of 1RM
WOD: “Death Race”
5 rounds:
15/10 cal bike
10 burpees
9 min time cap
Read MoreSKILL:
Clean & Jerk Review and build up to moderately heavy weight!
STRENGTH:
CLEAN AND JERK
*Every 2:30 for 12:30 (5 sets)
3 moderately heavy Power clean and jerks
WOD:
5 Rounds for max reps
1:00 Power clean and jerks (135lbs/95lbs)
1:00 Rest
Read MoreSKILL
10 min Squat therapy drills and mobility
WOD
For time:
10 Rounds of...
5 strict Pull-ups
10 Burpees
Once 10 rounds have been completed then perform 100 air squats!
25 min time cap
Cash Out:
Find out in class!
Read MorePart 1:
Review Power Snatch & Build in Weight
Then…
Every 0:30 for 10:00 (20 sets)
Perform 1 “moderately heavy” Power snatch
Part 2: For Quality
2 Rounds of…
:20 L Sit (or variation)
:40 Superman hold
:20 hollow hold
:40 plank with active shoulders
Then...
Part 3:
For Time - An all out effort…
100 Ab-Mat sit ups
5 min time cap
Read MoreSKILL (Review)
Toes to bar
Back Step lunge review
WOD
10 Rounds:
200m Run
10 Toes to bar
10 Dumbbell reverse lunges (40lbs/25lb)
Time Cap 35 min
Read MoreHoly moly! It’s February 1st!! I want to thank each of you for being apart of the MICF community and for choosing to make our workouts and classes apart of your routine!!
We are going to celebrate the right way during Saturday’s 8:30 and 9:30 classes!
Quick Announcement: Sunday Open Gym is from 10-11am AND 3pm-6pm this Sunday! So come sneak away for a quick workout during the Super Bowl - the game will be streamed on the gym TV.
Saturday 8:30 & 9:30am WOD:
AMRAP 15
40 Double Unders
20 Ab - Mat Sit ups
10 Hang Squat Snatches 95/65
Rest 5 min
Death By Wall Balls 20/14#
(time cap is 20 min for death by WOD)
If you have never done a “death by” workout... coach will explain before class :)
Read MoreSTRENGTH
Shoulder (Strict) Press
6 x 3 @ 80% (Use your CrossFit total 1 rep for these percentages!)
WOD
A new MICF benchmark workout:
“MICF’s ‘Death Row’ Variation”
EMOM 20
alternate between..
Min 1: Max Cal Row
Min 2: Max burpees
Score = Total reps
Read MoreSTRENGTH
EMOM 7
1-2 Reps of Power Clean & Jerk (Heavy: 70-90% of 1RM)
Rest 3 min
EMOM 7
1-2 Reps of Power Snatch (Heavy: 70-90% of 1RM)
WOD
Every 10 min for 20 min (2 Rounds)
21-15-9
Plate Ground to Overhead 45/25#
Burpee to Plate (Jump to the top of your plate)
*Simple, but these are both big movements, designed for you to go FAST. Rest Until the 10 minute mark then repeat.
Read MoreSKILL/ Extended Warm up
EMOM 9
Min 1: :30 sec of crossover symmetry drills
Min 2: :30 L-Sit or variation
Min 3: :30 Active Shoulder Hang from bar
WOD:
50 Push Press 95/65#
50 DB or KB Box Step Up 35/20# 24/20”
50/40 Cal Row
50 Wall Balls 20/14#
Rest 5 min
Then complete….
50 Wall Balls 20/14#
50/40 Cal Row
50 DB or KB Box Step Up 35/20# 24/20”
50 Push Press 95/65#
30 Min Time Cap (12 minute cap per workout)
Read More“Barbara"
5 rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest 3 minutes between each round.
42 minute time cap (which means each round needs to be completed in 6 minutes or under)
Read MoreOpen Gym from 10-11am!
Read More400m run
21 squat clean thrusters 95/65
600m run
15 squat clean thrusters 95/65
800m run
9 squat clean thrusters 95/65
