• CrossFit

    Welcome to CrossFit 607

    The CrossFit Games motto is "The only way to win is to do more work faster." You may not be in it to "win," but I bet you want to be "better," so for the general CrossFitter, I would change the motto to "The only way to be better is to do more work faster." … [Read More...]

    Oct
    31

    10/31/14

    Competitor:

    BB Cycling

    1) Power Snatch: 4X3 – work to a 3RM, rest as needed

    2) Power Clean & Push Jerk: 4X3 – work to a 3RM, rest as needed

    Accessory/Skill

    1a) 4X3 Three Stop Snatch Pulls DEMO VIDEO – heaviest possible, rest 90 sec.

    1b) 4XME UB C2B Pull-ups – rest 90 sec.

    Conditioning

    Burpee Capacity Test-

    4 rounds of:

    2:00 Burpees with HR @ or below 155BPM – DO NOT exceed 155BPM.

    *Rest :30 between each round. Use this time to write down HR & amount of Burpees performed each round. To gauge HR during rest intervals, find your pulse immediately when the rest period begins. Then count from :10-:15 (5 seconds). Write down this number, and the amount of Burpees completed each round. FYI – 12 beats in :05 = 144BPM – 13 beats in :05 = 156BPM. Anything above 13 and you should slow your pace. Anything below 12 and you should speed up your pace.

    Before you begin, do a 1:00 test/warmup – there is no set rest after the 1:00 test warmup. Also, note HR 1:00 AFTER finishing the test.

    Streamline:

    BBG:
    Power Snatch: 4X3 – work to a 3RM, rest as needed

    Conditioning:

    Burpee Capacity Test-

    4 rounds of:

    2:00 Burpees with HR @ or below 155BPM – DO NOT exceed 155BPM.

    Oct
    30

    10/30/14

    10 Minute AMRAP

    5 Burpees
    10 Sit-ups
    15 Box Jumps
    Run 200M

    Oct
    29

    10/29/14

    Competition:

    BB Cycling

    1) 4X3 UB Push Jerks (re-rack, and do not drop) – rest 90 sec.

    2) 1XME UB Push Jerks (re-rack, and do not drop) @ 90% of max triple from #1

    Strength/Skill

    1a) 5X3 Paused Back Squats (3 count pause at absolute rock-bottom depth) – heaviest possible, rest 90 sec.

    1b) 5X3 Tempo Bench Press (3 count descent, 3 count pause at bottom, explode back up) – heaviest possible, rest 90 sec.

    Conditioning

    5 rounds for total working time of:

    Row 500m (all out)
    75′ HS Walk

    Rest 1:00 between rounds.

    Streamline:

    BBG:
    5×3 Paused Back Squat – 3 second pause at absolute depth

    Conditioning:
    4 Rounds for time:

    Run 400m
    2 Strict Press 95/65
    4 Push Press 95/65
    6 Push Jerk 95/65

    Oct
    27

    10/27/14

    Competitor:

    BBG

    7X1 Snatch from blocks (just above knee) – work to a max single for the day (no more than 7 attempts), rest as needed

    BB Cycling

    1) 3X3 UB Hang Snatches (full) from the Power Position – rest 90 sec.

    2) 1XME T&G Snatches (full) from floor @ 90% of max triple from #1

    Strength

    1a) 4X5 Front Squats – work to a 5rm, rest 2:00

    1b) 4X8 Tempo Ring Dips (3 counts down, 3 count pause at bottom, 3 counts up, 3 count pause at top) – if 8 reps at strict tempo is too easy add weight, rest 2:00

    Conditioning

    EMOM for 10:00-

    4/3 Muscle-Ups (men 4 – women 3)
    10 Wall Balls 30/20# (men – if you don’t have a 30# WB, use a 12′ target)

    Then, with the clock still running…

    EMOM for as long as possible (until 20:00)-

    7/5 Muscle-Ups (men 7 – women 5)
    15 Wall Balls 30/20# (men – if you don’t have a 30# WB, use a 12′ target)

    Streamline:

    BBG:
    7X1 Hang Snatch (just above knee) – work to a max single for the day (no more than 7 attempts)

    Conditioning:
    EMOM for 10:00-

    7/5 Pullups (men 7 – women 5)
    10 Wall Balls 20/14#

    Then, with the clock still running…

    EMOM for as long as possible (until 20:00)-

    10/7 Pullups (men 10 – women 7)
    15 Wall Balls 20/14#

    Oct
    25

    10/25/14

    1) 5X1 Snatch @ 80% – rest as needed

    2) 5X1 Clean & Jerk @ 80% – rest as needed

    Strength

    4X5@80% (of 5rm) Pause Front Squats (STRICT 3 second pause in the bottom at absolute bottom depth) – rest as needed

    Conditioning

    “The ’96 Bulls”

    4 rounds for time of:

    Run 400m
    7 Hang Cleans (full) 225/155#

    Oct
    24

    10/24/14

    Competitor:

    BB Cycling

    1) Power Snatch: 4X5@80% (of 5rm) – rest as needed

    2) Power Clean & Push Jerk: 4X5@80% (of 5rm) – rest as needed

    Strength/Skill

    Note: Sequence ends on 4th set of HSPU.

    1a) 4XME UB + 3 Strict HSPU (ME UB set, quick rest, then 3 more reps) – rest 2:00

    1b) 3X10 Reverse Hypers – heavy, rest 2:00

    Conditioning

    “Fran”

    Compare to 140719.

    21-15-9 of:

    Thrusters 95/65#
    Pull-ups

    For time.

    Streamline:

    BBG:
    Power Clean & Push Jerk: 4X5@80% (of 5rm) – rest as needed

    Conditioning:
    “Fran”

    21-15-9 of:

    Thrusters 95/65#
    Pull-ups

    For time.

    Oct
    21

    10/21/14

    Competition:

    BBG

    1) 5X1 @ 80% (of max for the complex) Two Position Clean (hang & power position) – rest as needed

    2) 5X2 @ 80% Jerk from blocks – rest as needed

    BB Cycling/Midline

    1a) 3X3 @ 75% Touch & Go Cleans (full) – rest 90 sec.

    1b) 3X8 Strict Ring Dips – rest 2:00

    Conditioning:

    2X800m Run with 20/14# Med. Ball – rest 2:00 after each
    then…
    2x800m Run (no med ball)

    Streamline:

    BBG:
    5X1 @ 80% (of max for the complex) Two Position Clean + Jerk (hang & power position) – rest as needed

    Conditioning:

    2X800m Run with 20/14# Med. Ball – rest 2:00 after each
    then…
    800m Run (no med ball)