Workout, Happening, and Updates at PARK MEADOWS CROSSFIT

“McCluskey” Three rounds of: 9 Muscle-ups 15 Burpee pull-ups 21 Pull-ups Run 800 meters

21-15-9 Burpee Box Jump Overs

A. Handstand Practice- 10 minutes to work on handstands and handstand pushups. If you are efficient in your handstand, perform 5×8 shoulder taps.

A. 10 Minute EMOM- 5 Squat Cleans B. 15 Minute AMRAP-

Partner “Helen” 3 Rounds

A. Pause Front Squat- 5×3@75% with 3 second pause in bottom 3 Rounds-

A. Deadlift- 1×8@65%, 1×8@70%, 2×6@80% B. 16 Minute AMRAP-

“René” 7 rounds for time of:

4 Rounds for time- 400m run

A. 10 Minute EMOM- 1-10 reps, Work Your Weakness (gymnastics) Pick one gymnastics movement you struggle with (pull-ups, dips, toes-to-bar, handstand pushups etc.) and perform

A. 10 Minute EMOM- 3 Squat Snatches B. 20 Minute AMRAP-

A. 3 Rounds for quality- 20 Hollow Rocks

A. Pause Back Squat- 5×5@ 65% with 5 second pause in the bottom B. 15 Minute Up Ladder… 3 Thrusters (95/65) 3 Pullups 3 Pushups

A. Deadlift- 1×10@60%, 3×6@75% B. For Time-

“Blake” Four rounds for time of:

18 Minute AMRAP (With a partner) P1- Max Deadlifts (225/155)

With a Partner… 100 Ball Slams (40/30)

A. 10 Minute EMOM- 3 Squat Cleans *You choose the weight   B. 14 Minute AMRAP- 200m Shuttle Run (50mx4) 16 Kettlebell Swings (53/35) 200m Shuttle

“Fight Gone Bad” Three rounds of:

A. Pause Front Squat- 5×5@ 65% with 3 second pause in the bottom B. 10-9-8-7-6-5-4-3-2-1

Deadlift- 1×10@60%, 1X8@70%, 1X6@75%, 1X4@80% 15 Minute AMRAP

“The Seven” Seven rounds for time of: 7 Handstand push-ups 7 Thrusters (135/95) 7 Knees to elbows 7  Deadlift (245/185) 7 Burpees 7 Kettlebell Swings

With a partner… 10 Minute AMRAP

A. Strict Press- 5×8 *Immediately after each set perform 8 pushups

A. Tabata- Pull-ups

A. 10 Minute EMOM- 1 Squat Clean Thruster *You choose the weight

A. 100 Pushups For Time *7 Minute Time Cap, scale as needed

A. Pull-ups- 5x Max Effort B. Kettlebell Rows- 3×10/side

“The Don” For time:

30 Minute AMRAP 20 Front Rack Lunges (95#/65#)

A. “Elizabeth” 21-15-9 Squat Clean (135#/95#) Ring Dips   B. 3 Rounds (Not For Time) 20 GHD Sit-ups

A. 50 Strict Pull-ups (not for time) *Scale as needed with bands, these should all be quality reps with chin clearing the bar.

A.  Back Squat- 20 rep max *You choose the weight, push yourself on this.  If you fail your 18th rep, that is okay.

A. Ring Dip- 7×1 *Work up to a heavy single on the ring dip

A. 5 Rounds- 6 Pull-ups

  “Danny” 20 Minute AMRAP

2015 Regional Event 3 1-mile run

A. Strict Handstand Pushups- 5×5 OR 5×30 second handstand holds B. 20 Minute AMRAP 400m Run 12 Squat Snatches (95/65)

A. Ring Rows- 50 reps (For Quality) *Feet on 20 inch box, 8 minute time cap B. “The Ghost” 6 rounds of: 1 minute of

A. Deadlift 5×5@80% B. 15 Minute AMRAP- 10 Toes to Bar 20 Kettlebell Swings (53#/35#) 200m Run

5 Rounds- 10 Power Snatches (95/65) 5 Burpees over Bar 10 Overhead Squats 5 Burpees over Bar 400m Run

A. Ring Pushups- Tabata B. Hollow Rocks- Tabata C. 20 Minute EMOM- Odds- 5 Back Squats @ 70% of 1 rep max Evens- 5 Deadlifts

“Small” 3 Rounds 1000m Row 50 Burpees 50 Box Jumps (24/20)

8 Minute AMRAP 50 Back squats (95/65) Max Reps (135/95) Rest 2 minutes 8 Minute AMRAP 50 Deadlifts (135/95) Max Reps (185/135) Rest 2 Minutes

[vc_row][vc_column width=”1/1″][vc_column_text] “Barbara” 5 Rounds: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats *Rest 3 Minutes between Rounds [/vc_column_text][vc_video link=”https://www.youtube.com/watch?v=J3SdPyN_e9E” css=”.vc_custom_1436790221135{margin-top: 10px !important;}”][/vc_column][/vc_row]

[vc_row][vc_column][vc_column_text] A. Press Complex- 10 Minute EMOM- 1 strict press+ 2 Push Press   B. 3 Rounds of 5 Minutes: 5 Burpees 10 Push Press

[vc_row][vc_column width=”1/1″][vc_column_text]  A. Rope Climb Progression B. “Fowler” Run 400m with Wallball (20/14) 5 Rounds: 43 Double Unders 7 Chest-to-bar pull-ups 8 Power Clean (115/75) Run

[vc_row][vc_column][vc_column_text] A. Deadlift 3×5, 3×3, 3×1 *Spend this time warming up to a heavy single on the deadlift. Only go as heavy as form allows.

“Servais” For time: Run 1.5 miles Then, 8 rounds of: 19 pull-ups 19 push-ups 19 burpees   Then, 400-meter sandbag carry (heavy) 1-mile farmers carry

A.Front Squat- 1 Rep Max We have completed the 12-week squat program, and today you will have an opportunity to test for a new Front

  A. 10 Minute EMOM- 2 Power Snatches You choose the weight but the focus here is on touch and go reps. B. 3 Rounds-

  A. 3x Max Strict Pull-ups Take 3 attempts to establish a max set of strict pull-ups. Rest 2 Minutes between attempts. B. 3x Max

A. Back Squat- 1 Rep Max *We have completed the 12-week squat program, and today you will have an opportunity to test for a new

“RJ” 5 Rounds: 800m Run

“RJ” 5 Rounds: 800m Run 5 Rope Climbs 50 Push-Ups

  For Time: 1000m Row 50 Ball Slams 50 Power Cleans (95#/65#) 50 Box Jumps (24/20) 50 Push Press (95#/65#) 50 Overhead Squats (95#/65#) 50

A. Squat Program (Week 12, Day 2) Back Squat- 1×5@60%, 1×5@70%, 2×5@75% Front Squat-1×5@60%, 1×5@70%, 1×5@75%   B. 15 Minute Up Ladder… 100m Row 5

  For time With a Partner… 10 Rounds Partner 1- 10 Calories on Assault Bike Partner 2- Holds bar overhead (95#/65#) Then… 150 Deadlifts (95#/65#) *Each

  A. Muscle-up practice and progressions *If you already have your muscle-up, perform 8-10 for quality. If you do not have your muscle-up, we will

30 Minute AMRAP:   1 Deadlift (315/225) 1 Round of “Cindy” 200m Run   2 Deadlifts 2 Rounds of “Cindy” 200m Run   3 Deadlifts

A. Squat Program (Week 12, Day 1) Back Squat- 1×5@60%, 1×5@70%, 2×5@75% Front Squat- 1×5@65%, 1×5@70%, 1×5@75% B. 15 Minute AMRAP 20 KB Swings (53/35)

  “Hall” 5 rounds for time of: 225-lb. cleans, 3 reps 200-meter sprint 20 kettlebell snatches, 1.5 pood, 10 each arm Rest 2 minutes

  3 Rounds for Total Reps: 2 Minutes Max Reps Assault Bike 2 Minutes Max Reps Toes to Bar 2 Minutes Max Reps Overhead Plate

  A. Squat Program (Week 11, Day 2) Back Squat- 1×5@60%, 1×5@65%, 2×5@60% Front Squat- 1×5@60%, 1×5@70%, 1×5@75%, 1×5@80% B. 15 Minute AMRAP Max Overhead

  A. 10 Minutes of practice: Kipping Pull-ups B. 5 Rounds For Time: 20 Medicine Ball Cleans (20#/14#) 200m Run with ball *For the cleans, the ball

  A. 8 Minute EMOM- 5-10 strict pull-ups OR strict ring rows *Pick a rep range that you can maintain for all 8 minutes. Goal

  A. Squat Program (Week 11, Day 1) Back Squat- 1×5@60%, 1×3@70%, 1×2@80%, 1×2@90%, 1×1@95%, 1×1@103% Front Squat- 1×5@60%, 1×5@70%, 1×5@75%, 1×5@80% 12 Minute AMRAP

“Jack” 20 Minute AMRAP 10 Push Press (115/75) 10 KB Swings (53/35) 10 Box Jumps (24/20)

  9 Minute AMRAP: 15 Power Cleans 12 Bar Facing Burpees 9 Power Snatches Rest 2 Minutes   9 Minute AMRAP: 9 Power Cleans 6

  A. Squat Program (Week 10, Day 2) Back Squat- 1×5@60%, 1×5@65%, 1×5@70%, 1×5@75% Front Squat- 1×5@60%, 1×5@65%, 2×5@70% B. For Max Reps- 1 Minute

A. Push Press- 5-5-3-3-1-1-1   B. 15 minute AMRAP With a partner… 20 ball slams (40/30) 100m Run with slam ball 100m Run with no

A. 12 minute EMOM- 1 Squat Clean+ 2 Front Squats Every minute you will perform a squat clean right into 2 front squats.  You choose

A. 10 Minutes of practice: L-Sits   B. For Time: 100 Double Under Buy-In 5 Rounds 10 Burpees to a plate (45#/25#) 20 Overhead Plate

  A. Squat Program (Week 10, Day 1) Back Squat- 1×5@60%, 1×5@65%, 1×5@70%, 1×5@75% Front Squat- 1×5@60%, 1×5@70%, 2×5@70%   B. 14 Minute AMRAP 12

  “Capoot” For time: 100 push-ups Run 800 meters 75 push-ups Run 1,200 meters 50 push-ups Run 1,600 meters 25 push-ups Run 2,000 meters

  30 minute AMRAP 200m Farmer’s Carry (53#/35#) 20 HSPUs 20 Slam Balls (40#/30#) 20 Shoulder to Overhead (95#/65#) [youtube height=”450″ width=”900″]https://www.youtube.com/watch?v=ELxclak2LAU[/youtube]  

  A. Squat Program (Week 9, Day 2) Back Squat- 1×5@65%, 3×5@75% Front Squat- 4×5@65%   B. “Jackie” 1000m Row 50 Thrusters (45#/35#) 30 Pullups

A. 10 EMOM- 5 Strict Toes-to-bar+ 5 deficit pushups Scaling for strict toes-to-bar will be strict, straight leg raises to L-sit. Goal here for TTB and

A. Front Squat- 1 Rep Max We have completed the 12-week squat program, and today you will have an opportunity to test for a new

  A. 12 minute EMOM- 1 Squat Snatch+ 2 Overhead Squats Every minute you will perform a full squat snatch right into the overhead squats.

  A. Strict Press- 5-5-3-3-1-1-1 Use this rep scheme to work up to a heavy single for the day. Take no more than 3 attempts

  A. Squat Program (Week 9, Day 1) Back Squat- 1×5@60%, 1×3@70%, 1×2@80%, 1×2@90%, 1×1@95% Front Squat- 1×5@65%, 1×4@75%, 1×4@80%, 1×4@85% The back squats and

  For Time: 50-40-30-20-10 Front Rack Lunges (95#/65#) Double Unders   40-30-20-10 Abmat sit-ups w/ plate (45#/25#) Wallballs (20/14)   30-20-10 Burpees Power Snatches (95#/65#)

  A. Squat Program (Week 8, Day 2) Back Squat- 2×5@65%, 3×5@70% Front Squat- 4×5@60% Squat percentages are light today, take no more than 2

  A. 12 Minute EMOM Odds- 5 Power Cleans+ 5 Pushups Every minute you will perform 5 power cleans with 5 pushups immediately after. Rest

4 Rounds For Time: 400m Run 20 TTB 30 Overhead Squats (95/65) Video: Why use the “The Hook Grip” in olympic lifts https://www.youtube.com/watch?v=8hX7EpXFS7Y