STRENGTH
Every 2 min for 10 min (5 sets)
1 clean + 1 hang clean + 1 Jerk
*Squat or Power Cleans
*Aim to start first set at 60% of 1RM C&J
*Build steadily over the 5 sets if able
WORKOUT
EMOM 20
2 Clean & Jerks
*Aim to build your capacity at a moderate weight for all 40 reps
Read MoreMAIN WORKOUT
AMRAP 7
3/3, 6/6, 9/9, etc. +3
Chest to Bar Pull Ups
Overhead Squats 115/85
PARTNER WORKOUT
*Teams of 2
*Alternate after each set of ”9-6-3”
3 Sets Each (6 total)
9-6-3
KB Swing 70/53
HSPU / / Push Press
*Scale HSPU reps down or use a variation that allows for UBK sets
*Target time: 2min 30sec per set
*18 Min Cap
Read MoreTHANKSGIVING DAY LFCF FITNESS EXTRAVAGANZA 2.0
ONLY ONE CLASS TODAY FROM 7AM-9AM
Part 1)
*Find a partner using same weight as you, and perform this YGIG Style alternating working/Resting every 3 Min
4 Sets EACH:
3 Min Work / 3 Min Rest
20 Toes To Bar
15 Thrusters 75/55#
Max Calorie Bike In Remaining Time
REST 3 Min Between Part 1) & Part 2)
Part 2)
*Find a partner using same weight as you, and perform this YGIG Style alternating working/Resting every 3 Min
4 Sets EACH:
3 Min Work / 3 Min Rest
20 DB Push Ups
15 DB Ground to Overhead (2x50/35)
Max Reps of Double Unders / / Jump Rope in remaining time.
PARTNER CASH OUT:
24 Min Max Distance Run (YGIG, partition distances as you wish - only one partner running at a time)
Read MoreWORKOUT
EMOM 25 (5 Rounds)
Min 1) 5 Hang Power Cleans**
Min 2) :30 Cal Ski
Min 3) 5 Push Press**
Min 4) *Ring Dip / / Bar Dip
Min 5) 2+ Wall Walks / / :30 Shoulder Taps / / HS Walk Practice
**HPC & Push press weight should be the same and feel moderately heavy for both
*Choose your own reps for Ring/Bar dips!
Read MoreSTRENGTH
Every 2 Min for 16 Min (8 Sets)
2 PAUSE Back Squats *Go off of feel
*2 Sec pause at bottom, then explode up!
WORKOUT
4 Rounds: (16 Min total)
AMReps in 2 Min
40 Doubles / / :45 Jump Rope
10 Thrusters 95/65
*Max Pull Ups in remaining time!
2 Min Rest
*Aim For :30-:60 of Pull Ups each Round!
Read MoreSTABILITY / / ACTIVATION
AMRAP 6 (Aim for 2-3 Rounds)
5 Nordic Curls
10 Db Sumo DL
10 Banded Glute bridges
:20/:20 Side Plank
STRENGTH
Deadlift
4x2 @85+% of 1RM
*Controlled descents
WORKOUT
AMRAP 18
50ft Single Arm DB Overhead Lunge 50/35
15 Toes to Bar / / Variation
20/16 Cal Echo Bike
Read MorePARTNER WARM UP WORKOUT
AMRAP 15
*Teams of 2, Alternate FULL rounds
15/12 Cal Row
15 Box Jump Step Down 24/20”
INDIVIDUAL WORKOUT 1
EMOM 10
3 Clean & Jerks 135/95
20 Doubles
*Perform C&J + Doubles each minute. Aim to have :15-:20 Rest for most rounds
INDIVIDUAL WORKOUT 2
For Time:
50 Squat Clean Thrusters 115/85
*11 Min Cap
Read MoreCheck the schedule on Pike to see up to date class schedule
Read MoreSTRENGTH
Every 2 Min for 16 Min (8 Sets)
2 Back Squats @ 80% of 1RM
WORKOUT
4 Rounds: (16 Min total)
AMReps in 2 Min
40 Doubles / / :45 Jump Rope
10 Thrusters 95/65
*Max Pull Ups in remaining time!
2 Min Rest
*Aim For :30-:60 of Pull Ups each Round!
Read MoreSTRENGTH
7 sets For Quality:
3 Bench Press @ 65% of 1RM
50/50ft KB/DB Suitcase Carry (heavy)
:10+ L Sit
STRENGTH (pt. 2)
PARTNER AMRAP 7
*Teams of 2, Alternate FULL rounds:
12 Toes to Rings / / Variation
9 HR Push Ups
Read MoreREMINDER: THANKSGIVING FOOD DRIVE CONCLUDES THIS WEEK! Donate if you can!
WORKOUT
For Time:
2000m/1600m Row
50-40-30-20-10
Wall Ball 20/14
KB Swing 53/35
4000m/3200m Echo Bike
*38 Min Cap
*Happy Monday!
Read MorePARTNER WORKOUT
*Teams of 2, YGIG Style
*Split reps as you’d like (only one partner can work at a time)
For Time:
100 Bar Facing Burpee
60 Squat Snatch 95/65
100 Toes to Bar
60 Thruster 135/95
*35 Min Cap
Read MoreWORKOUT
CrossFit Open 24.2 Retest
AMRAP 20
300m Row
10 Deadlifts 185/125
50 Double Unders
CASH OUT
Every 30 Sec for 7 Min
*Strict Pull ups
Read MoreSKILL (W/ Empty Bar)
EMOM 5
3 Position Power Clean + 3 Front Squats
STRENGTH
Every 90 Sec for 10 Sets (15 Min)
3 Power Cleans
*Aim to start first set at 65% of 1RM
STRENGTH (Pt. 2)
Every 90 sec for 10 sets (15 Min)
3 Front Squats*
You choose the weight but aim to do the bulk of your sets around 65-75% of 1RM Front Squat
Read MoreWORKOUT
Fight Gone Bad Style
3 Rounds:
1 min Alt. DB Snatch 50+/35+ (heavy)
1 min Wall Ball 30/20 (heavy)
1 min Burpee Pull Ups (CF Open standard)
1 min Shuttle Runs (50ft, performed 25/25ft)
1 min Rest
CASH OUT (24 min)
*Performed with a partner sharing a bike
2 Sets: (YGIG style)
3 Min Echo Bike (Moderate)
3 Min Rest
2 Min Echo Bike (Fast)
2 Min Rest
1 Min Echo Bike (Faster)
1 Min Rest
Read MoreCHAD RECOVERY SESSION
2 Rounds:
:45 Couch stretch each side
:45 Banded hamstring stretch each side
:45 Lizard pose each side
STRENGTH (12 min cap)
3 Rounds For Quality:
:10+ L Sit Hold
:30/:30 Side plank
:30 Ring Plank Hold
:30 Handstand Hold
STRENGTH (pt 2.)
Every 90 sec for 7 sets
4 Shoulder Press
*You choose the weight, but aim to stay between 65-75% of 1RM
WORKOUT
TABATA (8 min)
8 Rounds of:
:20 max reps ring push ups / / HR Push Ups
:10 Rest
:20 max reps alt. SL V Ups / / Variation
:10 Rest
Read MoreCHAD1000X
For Time:
1,000 Box Step Ups on a 20” Box W/ a 45/35# Ruck
*The story behind this workout and the step up foundation HERE
*Come in and honor those who have served this country by taking on the workout: Chad1000x (or a variation!)
*Normal gym hours today, however - classes won’t necessarily start on the hour because this workout can take up to 90 minutes! So plan accordingly and aim to give your self 90 min so you can get a proper warm up and cool down!
Read MorePARTNER WORKOUT
*Teams of 2, YGIG Style
*Alternate FULL rounds
AMRAP 18
200m Run
10 Bar Muscle Up / / C2B Pull Ups / / Pull Ups
5 Squat Cleans 185/125
PARTNER WORKOUT (Pt. 2)
*Each partner completes full rounds
1-2-3-4-5-6-7-8-9-10
Deadlift 185/125
Bar Facing Burpee
*14 Min Cap
Read MoreSTRENGTH
AMRAP 15 (For Quality)
3 Bench Press @ 75% of 1RM
4/4 Single Arm DB Bent Over Row (heavy)
5 Weighted Strict Pull Ups
100ft KB/DB Farmers carry (heavy)
*Rest as needed between movements
PARTNER WORKOUT
*Teams of 2
*Share Rower, score is total calories
5 Rounds (20 min total)
2 Min Row
2 Min Rest
Read More