• 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...]

    Nov
    25

    11/25/14

    Competitor:

    BBG

    1) 5X1 High Pull (from floor) + Hang Snatch (power position) – work to a max complex for the session (no more than 5 heavy attempts), rest as needed
    2) 5X1 Hang Clean (power position) + Front Squat + Jerk – work to a max complex for the session (no more than 5 heavy attempts), rest as needed

    BB Cycling

    3XME UB Cleans (full squat – from the floor) @ 80% (of max Clean) – rest 2:00

    Strength

    1a) 5X2 Paused Clean Pulls (3 count pause at knee) – heaviest possible, rest 90 sec.

    1b) 5X2 Push Press + Hold (3 count lockout hold overhead) – heaviest possible, rest 90 sec.

    Conditioning

    EMOM for 20:00-

    As fast as possible…

    5 Pull-ups
    10 HR Push-ups
    15 Air Squats

    With the remainder of the minute – on odd minutes only (1:00, 3:00, 5:00, etc.) – complete ME Double-Unders.

    Streamline:

    BBG:

    5X1 Hang Clean (just above knee) + Jerk – work to a max single for the day (no more than 5 attempts), rest as needed

    Conditioning:

    EMOM for 16:00-

    As fast as possible…

    5 Pull-ups
    10 HR Push-ups
    15 Air Squats

    With the remainder of the minute – on odd minutes only (1:00, 3:00, 5:00, etc.) – complete ME Burpees.

    Nov
    24

    11/24/14

    Competitor:

    BBG

    1) 5X1 Snatch from blocks (just above knee) – work to a max single for the day (no more than 5 attempts), rest as needed

    2) 5X1 Clean from blocks (just above knee) + Jerk – work to a max single for the day (no more than 5 attempts), rest as needed

    BB Cycling

    3XME UB Snatches (full squat – from the floor) @ 80% (of max Snatch) – rest 90 sec.

    Strength

    1a) 4X3 Front Squats – work to a near 3rm (final set should be close to a 3rm, but no misses), rest 2:00

    1b) 4X5 Tempo (3 counts down, 3 count pause at bottom, 3 counts up, 3 count pause at top) + ME UB Kipping (or strict w/ no tempo) Ring Dips – rest 2:00

    Conditioning

    7 rounds of:

    Row 200m (all out)
    ME -1 MU AFAP

    Rest 1:1

    Note: This should be a “quick” ME -1 set. Meaning fast to the rings and fast cycle on the rings, but drop a rep (or two) before hitting failure.

    Streamline:

    BBG:

    5X1 Hang Snatch (just above knee) – work to a max single for the day (no more than 5 attempts), rest as needed

    Conditioning:

    5 rounds of:

    30 Double Unders
    ME Pullups – AFAP

    Nov
    21

    11/21/14

    Competitor:

    BB Cycling

    1) Power Snatch: 4X3@80% – rest as needed

    2) Power Clean & Push Jerk: 4X3@80% – rest as needed

    Accessory/Skill

    1a) 4X3@80% Three Stop Snatch Pulls DEMO VIDEO – rest 60 sec.

    1b) 4XME UB C2B Pull-ups – rest 60 sec.

    Conditioning

    1) 4 rounds of:

    Row 200m
    15 Burpees over Rower (jump over slide)

    Rest 1:1

    *Rest as needed between #1 & #2.

    2) For time:

    50 Pistols (alternating)
    50 TTB
    50 Thruster 115/75#

    Streamline:

    BBG:

    Power Clean & Push Jerk (TNG): 4X3@80% – rest as needed

    Conditioning:

    50 Goblet Squats 24/16#
    15 Wall Walks
    50 Shoulder to Overhead 95/65#

    Nov
    20

    11/20/14

    4 Rounds

    Run 3 laps

    10 Push-ups

    15 Air squats

    20 Sit-ups

    Nov
    19

    11/19/14

    Competition:

    BBG:

    5X3@80% Paused Back Squats (3 count pause at absolute rock-bottom depth)

    Conditioning:

    3 rounds time of:

    10 BB Step-Ups (front rack – alternate legs – 10 total steps) 95/65#
    15 TTB
    20 Push Press 95/65#

    Streamline:

    BBG:

    5X3@80% Paused Back Squats (3 count pause at absolute rock-bottom depth)

    Conditioning:

    3 rounds time of:

    10 BB Step-Ups (front rack – alternate legs – 10 total steps) 95/65#
    15 TTB
    20 Push Press 95/65#

    Nov
    17

    11/17/14

    Strength

    1a) 4X5@75% Front Squats – rest 90 sec.

    1b) 4X10 Tempo Ring Dips (3 counts down, 3 count pause at bottom, 3 counts up, 3 count pause at top) – if 10 UB reps at strict tempo is too easy add weight, rest 90 sec.

    Conditioning

    5 rounds for time of:

    20 Calorie Row
    20 Wall Balls 30/20#

    Note: Men, if you don’t have a 30# wall ball use a 20# to a 12′ target.

    Streamline:

    BBG:

    5X1@80% Snatch from just above knee – rest as needed

    Conditioning:

    4 rounds for time of:

    15 KBS 32/24kg
    15 Thrusters 95/65#

    Nov
    14

    11/14/14

    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

    3 rounds for time of:

    10+5+5 UB C2B Pullups
    20 DB Hang Power Clean & Push Jerk @ 55/35#
    20 Ring Dips

    Note: Pull-ups must be completed in UB sets of 10-5-5. Sets broken before those reps are completed must be repeated.