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3406 W. Main St. | Tupelo, MS 38801 

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Training 150126 – 150131

Published on January 25, 2015 by in Training
chris baby

CFT Happenings: Monday: Challenge points due (Week 3) Tuesday: Sunshine Foods basket winners announced! (Week 3) Wednesday: Benchmark Board “Karen” Friday: Benchmark Board “1RM Deadlift” Saturday: Open 13.4 Sunday: CFT Challenge Ends!

 

MONDAY TRAINING

A. 15

3 Cycles of:
  • Row 250 M
  • 15 Good Mornings
  • 10 GHDs
  • 5 Jumping Squats (high as possible)
Spend any remaining time working on hips.

B. 10

5 x 3 Tempo Back Squat
*bottom of squat + half way up + back to bottom + stand all the way up = 1 rep
New set every 2:00, ProgressiveC. 20
20 Min AMRAP

  • 10 KB Swings 70/53
  • 10 Burpees
  • 10 Handstand push-ups
  • 10 Box Jumps 24/20
S1: 1 abmat
S2: 2 abmats 53/35
S3: Std pushups (elevate as needed), 35/20, 20″ step ups
D. 10
Extra Credit
“Death by Double Unders”
Min 1: 10 DU
Min 2: 20 DU
Min 3: 30 DU
ETC…Stop if you complete through min 10 (100)

 

TUESDAY TRAINING

A. 10

  • 30 Sec Wallballs (light)
  • 1 min Wall Stretch (right leg)
  • 30 Sec Wallballs (light)
  • 1 min Wall Stretch (left leg)
  • 30 Sec Wallballs (light)
  • 1 min Iron Cross
  • 30 Sec Wallballs (light)
  • 1 min Scopions
  • 30 Sec Wallballs (light)
  • 1 min SloppyPush Ups

B. 20

20 Intervals (For completion)

  • Odd: 3 Deadlift 315 / 205 (Every :30)
  • Even: 5 Box Jumps 30 / 24″
*You will perform 10 DL per Odd min. Scale weight and jump height as needed. 
Rest 10 minC. 5
“Prison Rules C&J” (For completion)
2 Power clean and jerk 135/95
Every :15 x 16 rounds
*You will perform 8 Cleans & 4 Jerks per min for 4 min. Scale weight as needed. D. 10
7 Min EMOM

  • 15 Burpees
S1: 12 Burpees
S2:  9 Burpees
S3:  6 Burpees

 

WEDNESDAY TRAINING
“Recovery Wednesday”

A1. 10

Slow 10 min AMRAP
  • 10 Up / Downs
  • 10 Supermans
  • 10 Kipping Swings
  • 10 Air Squats
A2. 10
Shoulder Mobility
5 min on rollers (starts around 2:00 into the clip)
5 min on tennis balls (starts a little after 4:00 into the clip)
Use the same technique (arms crossed) for both.
B. 15
“Karen” For Time:
  • 150 Wallballs 20/14
S1: 14/10
S2: 100 reps, 14/10
S3: 75 reps, 14/10
 
C. 10
Recovery Row – 1,000m on damper setting 1

 

THURSDAY TRAINING

A. 15

3 Cycles of the following:
  • 250m Row
  • 10 PVC OHS
  • 10 PVC Leg Swings (each leg)
  • 10 PVC Dislocates
  • 10 Light KB Swngs

B. 10
5 x 3 Overhead Squat, progressive.
New set ever 2 minC. 5
“Prison Rules Thrusters” (For Completion)
2 Thruster (off the deck)
Every :15 x 16 rounds 135/95
*You will perform 8 Thrusters per min for 4 minRest 2:00
D. 10

10 Min AMRAP:

  • 3 Bar muscle-ups
  • 6 Box Overs 30/24″
S1: C2B x 2
S2: Std Pullups x 3, 24/20″
S3: Jumping Pullups x 4, 20″ step ups

 

FRIDAY TRAINING

A. 15

“Animal Warm Up” x 2
  • Inch worms
  • Bear crawl
  • Duck walk
  • Toy Soldier
  • Broad Jump
1 cycle = down the length of the mats.

B. 10
10 Min AMRAP
Establish max rounds of rowing in 10 min
1 Round = 20 / 16 Cal
*You must rest 30 sec between rounds once you have established your Calorie goal
**Score as full rounds plus partial (Calories)
 
Rest 10 min
 
C. 15
15 min to Establish a 1RM Deadlift
 
 

 

SATURDAY TRAINING

A. 15

Complete 3 Cycles of the following:
  • 4 Light Turkish Getups
  • 8 KB Swings
  • 12 Lunge Twists
Spend remaining time on rollers for hips and calves.

B. 10
10 Min EMOM
Even: 5 PVC Hurdles 24″ (set up pipe on top of 2 boxes)
Odd: 10 Calories on rower
C. 10
Establish a heavy 3 rep Thruster in 10 min
D. 10
“CrossFit Open 13.4″
Complete as many reps as possible in 7 minutes following the rep scheme below:
  • 3 C&J 135/95
  • 3 Toes to Bar
  • 6 C&J 135/95
  • 6 Toes to Bar
  • 9 C&J 135/95
  • 9 Toes to Bar*Etc until time has expired. Round 1 = 3 + 3. Round 2 = 6 + 6, etc. Score is completed rounds plus reps. 
 
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Training 150124 – Open Saturday

Published on January 23, 2015 by in Training

rowing

SATURDAY TRAINING
A. 15

 “Rig Circles”

Run 1 lap around the rig, perform 10 jumping squats
Run 1 lap around the rig, perform 10 samson lunges
Run 1 lap around the rig, perform 10 slow mountain climbers
Run 1 lap around the rig, perform 10 sloppy push ups
Run 1 lap around the rig, perform 10 boot strappers

B. 15
Take 15 min to build to a heavy shoulder press single
 
C. 20

Open WOD 13.2

10 minute AMRAP of:

  • 5 Shoulder-to-Overhead 115/75#
  • 10 Deadlifts 115/75#
  • 15 Box Jumps 24/20″

S1: 95/65#
S2: 75/55#, step ups
S3: 55/35#, step ups to 20″

 
Compare to 13.2 score & 140124

 
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Training 150123 – Friday

Published on January 22, 2015 by in Training
coaching
FRIDAY TRAINING
A. 15

Run 400m/.Row 500m

– THEN –

1 min of each:

  • standing wall calf stretch (1 min on each leg)
  • samsons
  • slow sit ups
  • good mornings
  • plank hold
  • spiderman lunge
B. 15

10 x 2 Power Clean, TNG Heavy & Progresive
*New set every 90 seconds

C1. 5
5 Min Partner AMRAP
1 Round = 10′ Handstand Walk
*each partner completes 10 total feet of handstand walking. You may use as many attempts as needed to accomplish that distance. 

 
S1: Partner spots feet
S2: 45 sec wall hold

S3: 45 sec plank hold

rest 5 minutes

C2. 5
5 Min Partner AMRAP
1 Round = 30 Sec L-hold
*each partner completes 30 total sec of holds. You may use as many attempts as needed to accomplish that time. 

S1: Knee tuck hold
S2: Knee tuck on boxes
S3: Laying on back, Hold legs 6″ off ground

rest 5 minutes

C3. 5
5 Min Partner AMRAP
1 Round = 10 Wall Ball 20/14
*each partner completes sets of 10

S1: none
S2: 14/10
S3: 10#, 9′
 
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Training 150122 – Thursday

Published on January 21, 2015 by in Training
ghd sit up
THURSDAY TRAINING
A. 10
Perform Cycle x 3, increase DL weight progressive:
  • 12 Burpees
  • 12 Spiderman Lunges
  • 12 Jumping Squats
  • 12 Sloppy Push Ups
  • 6 Straight led DL (begin with the barbell)
B. 10

5 x 3 Front Squats, start at 65%, then progressive
New set every 2 minutes

C. 10
5 Rounds for Time:

  • 10 Back Squats 155/105
  • 10 Strict Handstand Push Ups
    *Taken from the ground. 10 min cap. Score as total time or total reps. 
S1: 135/95, 1 abmat
S2: 115/75, 2 abmats
S3: 75/55, std push ups (elevate as needed)
 

D. 10
5 Rounds for Time:

  • 15 GHD Sit Ups
  • 10 Power Cleans 155/105
    *10 min cap. Score as total time or total reps. 
S1: 135/95
S2: 115/75, med ball sit ups
S3: 75/55, abmat sit ups

 
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Training 150121 – Wednesday

Published on January 20, 2015 by in Training
You are the sum total of the people surrounding you, choose wisely.

You are the sum total of the people surrounding you, choose wisely.

WEDNESDAY TRAINING
“Recovery Wednesday”
A1. 15
Tabata Warm Up
Perform the following Cycle x 4:
  • Slow Air Squats
  • Lunge Twists
  • Arm Circles
  • Superman holds
Spend remaining time with PVC pipe on dislocates + figure 8’s
 
A2. 10
“Back to the Calves”

 
B. 15
“Annie” CFT Benchmark
50-40-30-20-10 reps of:
  • Double Unders 
  • Sit Ups
S1: 2x singles
S2: Singles
S3: Singles, half sit ups
 

 
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