Three rounds for time of:
400 meter run
10 Ground to Overhead (135/95 lbs)
20 Toes to Bar
30 Wall Ball Shots (30/20 lbs to 10′ Target)
Three rounds for time of:
400 meter run
10 Ground to Overhead (135/95 lbs)
20 Toes to Bar
30 Wall Ball Shots (30/20 lbs to 10′ Target)
Three rounds for time of:
400 meter run
10 Ground to Overhead (135/95 lbs)
20 Toes to Bar
30 Wall Ball Shots (30/20 lbs to 10′ Target)
Sorry for the inconvenience. We’ll be back to business as usual tomorrow morning for spinning at 7a and CrossFit at 8:30a.
A. Four sets of:
Romanian Deadlift x 6-8 reps @ 3011
Rest 45 seconds
Turkish Get-Ups x 2 reps each arm
Rest 45 seconds
Strict Pull-Ups x 4-6 reps @ 2111
Rest 45 seconds
B. Complete rounds of 21, 15 and 9 reps for time of:
Kettlebell Swings
Push-Ups
A. Take 20 minutes to build to today’s 1-RM Power Clean
B. Complete rounds of 21, 15 and 9 reps for time of:
Kettlebell Swings (32/24 kg)
Push-Ups
Pull-Ups
A. Every 2 minutes, for 8 minutes (4 sets):
Hang Clean + Clean @ 75-85%
Immediately followed by…
Every 2 minutes, for 10 minutes (5 sets):
Clean x 1 rep @ 90-95%
Immediately followed by…
Every 2 minutes, for 4 minutes (2 sets):
Clean Pulls x 2 reps @ 95-105%
B. Deadlift
*Set 1 – 5 reps
*Set 2 – 4 reps
*Set 3 – 3 reps
*Set 4 – 2 reps
*Set 5 – 1 rep
Rest 3 minutes between sets.
Make all sets heavy, but achievable.
C. Complete as many rounds and reps as possible in 10 minutes of:
6 Front Squats (225/155 lbs – taken from the floor)
30 Double Unders
D. Two rounds of:
200 meter Farmer’s Carry
200 meter Sandbag Carry (Bear Hug)
*Load based on what you can complete with no more than one drop per round per movement.
Optional Additional Conditioning Session
(This session is best performed 3-4 hours prior to or following today’s primary session.)
Two sets of:
Row 4000 meter @ 10 seconds slower than your 5k PR pace per 500 meters
Rest 4 minutes
Join Coach k tomorrow at 9:15am for a HIIT class!
A. Three sets of:
Push Press x 6-8 reps
Rest 60 seconds
Overhead Walking Lunge x 20 steps
Rest 60 seconds
Double-Under Practice x 60 seconds
Rest 60 seconds
B. Every minute, on the minute, for 15 minutes:
1st min – Row 200/150 Meters
2nd min – Wall Climb x 2-4 reps
3rd min – Run 100 Meters
A. Every 3 minutes, for 15 minutes (5 sets):
Push Press x 3-5 reps
Goal is to find today’s 5-RM. If you get 5 successful reps, move up on the next set.
B. Every minute, on the minute, for 15 minutes:
Minute 1 – Row 200/150 Meters or 15/10 Calories of Assault Bike
Minute 2 – Handstand Push-Ups x 10 reps
Minute 3 – Double-Unders x 40 reps
Rest Day
Whitten
5 rounds of:
22 Kettlebell swings, 2 pood
22 Box jump, 24 inch box
Run 400 meters
22 Burpees
22 Wall ball shots, 20/14
Whitten
5 rounds of:
22 Kettlebell swings, 2 pood
22 Box jump, 24 inch box
Run 400 meters
22 Burpees
22 Wall ball shots, 20/14
Whitten
5 rounds of:
22 Kettlebell swings, 2 pood
22 Box jump, 24 inch box
Run 400 meters
22 Burpees
22 Wall ball shots, 20/14
— Coming to CFOIB in December —
High Intensity Interval Training (HIIT) w/ Coach K
Is it like CrossFit? Yep
Is it like Bootcamp? Sure, if you want to call it that.
Wait, is it like bodybuilding? Yeah, sort of in that you’re moving your body and you’re working out.
Call it what you want. FITNESS is FITNESS is FITNESS. Whether that’s the structure of the class, the type of exercises done, or even the type of music we play, sometimes it’s fun to change it up a little bit!
Here’s what you can expect from Coach K’s HIIT classes:
A 60 minute scheduled class that consists of a pre-class warm-up, instructed movement specific warm-up, followed by up to 30 minutes of a workout lead by Coach k.
The workout:
Short, intense activity bursts followed by brief recovery periods to kick your metabolism into overdrive, create an oxygen debt, and keep your body blasting calories for hours. Think “Tabata”.
Who is it for?
Beginners to to the hardcore CrossFit enthusiasts. So basically, all of YOU!
Why is this class offered now . . . in December?
Because Coach K wants to provide you with every opportunity to COMMIT TO STAYING FIT through the holiday season and sometimes a fun, exciting, and refreshing new way to workout does the trick 😉
When is HIIT offered?
Classes will be at 9:15am on either Tuesday or Thursday (or both) depending on the week and participation. Basically, check the calendar each week to see when it’s offered during the month of December. It will be coached in place of the regularly scheduled Fitness/Aim workout of the day.
What can you expect?
A highly organized, blood pumping fun group workout!
*There is no additional charge for this workout for CrossFit OIB members*
#CommitToStayFit