Posts tagged Lincoln Park
Workout of the Day 20150226

Gymnastics

Pistols 

Build the skill and try something new. If pistols are easy for you try reduced base of support (parallette) or weighted (KB).

Metcon

Metcon (AMRAP - Rounds and Reps)

5 Rounds 3:00 ON 1:00 OFF

5 Left side Pistols
5 Left hand Snatch 53/35
5 Right side Pistols
5 Right hand Snatch
25 Double Unders

*AMRAP style and pick up where you left off. If pistols are easy do weighted pistols.

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Workout of the Day 20150224

Tomorrow at Goose Island CrossFit in Chicago, Illinois

Weightlifting

Push Press (AMRAP@80%)

Build to 80% and preform an AMRAP at that weight, but stop 2-3 reps short of failure.

Metcon

Metcon (AMRAP - Reps)

Snatch (Rep Cycle Snatch Practice)

3 Rounds Hang Power Snatch
:20 ON :40 OFF
Rest 2:00
3 Rounds Power Snatch
:20 ON :40 OFF
Rest 2:00
3 Rounds Squat Snatch
:20 ON :40 OFF

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Workout of the Day 20150223

Weightlifting

Back Squat (AMRAP@80%)

Build to 80% and preform an AMRAP at that weight, but stop 2-3 reps short of failure.

Metcon

Metcon (AMRAP - Rounds and Reps)

Complete as many rounds and reps as possible in the following domains.

4:00 ON
15 Box Jumps 24/20
10 Deadlifts #115/75

2:00 OFF

4:00 ON
15 Box Jumps
8 Deadlifts #135/95

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Workout of the Day 20150220

 

Weightlifting

Shoulder Press (5x8@63%)

Build to 63% and complete 5x8 in 20 minutes. Perform an as many reps as possible in the last set, but stop 2-3 reps shy of failure.

Metcon

Metcon (AMRAP - Rounds and Reps)

Complete the following in the designated time domains...

Minutes 0-3 - Accumulate :30 seconds in an L-Sit then perform an AMRAP of...

20 Double Unders
5 Eight Count Body Builders

Minutes 4-6 - Accumulate :60 seconds in an L-Sit then perform an AMRAP of...

20 Double Unders
5 Eight Count Body Builders

Minutes 7-9 - Accumulate :90 seconds in an L-Sit then perform an AMRAP of...

20 Double Unders
5 Eight Count Body Builders

Minutes 10-12 - Accumulate one max hold for as long as possible in an L-Sit then perform an AMRAP of...

20 Double Unders
5 Eight Count Body Builders

*Score Rounds and Reps and pick up where you left off.

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Workout of the Day 20150217

Weightlifting

Back Squat (@63%)

Build to 63% and complete 5x8 in 20 minutes. Perform an as many reps as possible in the last set, but stop 2-3 reps shy of failure.

Metcon

Metcon (AMRAP - Rounds and Reps)

In 12 minutes complete as many rounds and reps as possible of...
30 Parallette Hops
30 H2H Kettle Bell Swings #53/35
30 Box Jumps 24/20

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Workout of the Day 20150216

Gymnastics

Pull-ups 

Skill Review and Progression:

Ring Row
Kneeling Pull Up
Pull Up
Chest to Bar
Bar Muscle Up

Practice and build your skill. Then attempt 4 sets of 5 reps one step below your skill level.

Metcon

Metcon (AMRAP - Rounds and Reps)

16 Minute AMRAP

6 Hang Power Cleans 155/115
18 Chest to Bar Pull Ups
54 Wall Balls 20/14

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Workout of the Day 20150206

Weightlifting

Metcon (Weight)

Dumbbell Thruster Ladder

20 Minutes to build to a Heavy Dumbbell Thruster

Metcon

Metcon (Time)

Complete the following for time. Cap 12

1-2-3-4-5-6-7-8-9-10

Burpees
Pull Ups

*Perform one Burpee then one Pull Up, two Burpees two Pull Ups etc.

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Workout of the Day 20150203

Weightlifting

Push Press (AMRAP @ 85%)

2x10 Reps with the Bar
3@40%
3@50%
2@70%
1@75%
1@80%
AMRAP @ 85%

Metcon

500m Row (Time)

Max Effort 500m Row

Metcon (No Measure)

In 5 Minutes complete as many rounds and reps as possible of...

3 Kneeling Chest Throw
3 Seated Overhead throw

* Only use light Dynamax Med Balls
** Move through the throws at a steady and consistent pace. Do not rush, but make sure you are explosive with your throws. Use this as active recovery for the next row.

500m Row (Time)

Max Effort 500m Row

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Workout of the Day 20150114

Gymnastics

Handstand Push-ups 

Warm up and perform a max set. Then On The Minute for 8 Minutes perform half of your max set.

Metcon

Metcon (AMRAP - Reps)

For 12 Minutes climb the ladder...

2-4-6-8-10-12-14-16-18-20...

Kettle Bell Swing (USA) 53/35
Wall Balls 20/14

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Plyometrics

Max Height Box Jump (Distance)

Max Height Box Jump

From a seated position

Weightlifting

Metcon (Weight)

Rep Cycle Clean Practice

3 Rounds Hang Power Clean
:20 ON :40 OFF
Rest 2:00
3 Rounds Power Clean
:20 ON :40 OFF
Rest 2:00
3 Rounds Squat Clean Clean
:20 ON :40 OFF

Remember this is practice. Ideally, we would add 20 pounds during every rest period, but it is OK to stay at the same weight throughout.

*You can start at any of the following weights... 55/75/95/115/135/155/175
** Score final weight

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Workout of the Day 20150112

Weightlifting

Back Squat 

5@50
3@60
1@70
AMRAP @75

Metcon

Metcon (AMRAP - Reps)

4 Rounds For Time
3:00 ON 2:00 OFF

20 Kettle Bell Snatch 53/35
20 Push Ups
Double Under AMRAP

*Score lowest round
** If you do not have DU sub Single Skips

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