3406 W. Main St. | Tupelo, MS 38801 

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3406 W. Main St. | Tupelo, MS 38801 

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Training 160208 – 160213

brandi
“Open week” completes our first Open cycle. This is going to beat some people up with tough, moderate to longish, Open-style workouts. We want to stress rest and recovery and have included more stretching than normal so don’t skip it. Remember to have fun with the classes!

MONDAY
A. 15

5 Cycles slowly of:

  • 30m broad jump
  • 30m inch worm
  • 30m bear crawl

B. 10

Workout prep: Toes-to-bar
C1. 10
10 Min AMRAP

  • 15 Toes-2-bar
  • 15 Thrusters 95/65
Masters Rx: None
S1: Knees to chest 75/55
S2: Knees to chest 65/45
S3: Inverted sit ups, 45/35, 10 reps ea

C2. 8

*Then no rest

  • 8 min to find 1RM Clean

C1 + C2 Score is AMRAP / Clean

D. 20

Open Prep
5 x 5 Power Clean (you pick weight)
*20 GHDs after each set


TUESDAY
A. 20

  • 1,500m slow row

Then

2 min each

  • Down dog
  • Seated straddle
  • Straddle
  • Lizard (Right & Left)

B. 15
12 Min AMRAP

  • 60 Wallballs 20/14#
  • 50 Hand-release Push Ups
  • 40 Deadlifts 135/95#
  • 30 Box jumps 24/20″
  • 20 Muscle ups
    *If you complete 1 round, start from beginning
Masters Rx: Step-ups allowed, C2B + Dips x 1
S1: Step ups allowed, C2B + Dips x 1
S2: Step ups allowed, lt banded std pull-ups + dips x 1
S3: 14/10#, elevated PU, 95/65 DL, Step ups, Ring Rows x 1 (no dips)
C. 10
If time permits, repeat stretches from Block A.

D. 10
Open Prep

10m EMOM

  • Odd 50 Double Unders
  • Even 10 Burpees (increase +1 per round)

 

WEDNESDAY
A. 15
2 rounds

  • 20 good morning
  • 20 boots trappers
  • 20 iron cross
  • 20 jumping squats

B. 10

Workout prep: the muscle snatch
C. 15
In 14 min or less, Complete 21-18-15-12-9 of:

  • Cal row
  • Snatches 75/55
    *14 min cap
Masters Rx: G2O any way
S1: none
S2: G2O any way
S3: 45/35 G2O any way

D. 20
Open Prep 

ROMWOD


THURSDAY
A. 20

  • 1000m row

Then

2 min of each:

  • Standing straddle
  • Pigeon R/L
  • Twisted cross r/L

B. 10

Workout prep: The double under
C. 15
8 rounds for time

  • 8 pull ups
  • 12 air squats
  • 20 double unders
Masters Rx: None
S1: DU attempts
S2: Lt Banded Pull-ups, DU attempts
S3: Heavy Banded Pull-ups, 2x singles

D. 15
Open Prep

5 rounds of:

  • 6 bench press (80% & above)
  • 6 strict c2b

FRIDAY
A. 15
5 rounds

  • 10 up/downs
  • 10 sots press
  • 10 kip swing
  • 10 light wall balls

B. 10

Workout prep: The clean and jerk
*Members may use this time to work up to workout weight
C. 15
15 Min AMRAP

  • 2 Burpees-over-bar
  • 2 Clean & Jerk 185/125#
  • 4 Burpees-over-bar
  • 4 Clean & Jerk 185/125#
  • 6 Burpees-over-bar
  • 6 Clean & Jerk 185/125#
    *Etc, and so on until time expires.
    **Score is total reps completed in 15 min
Masters Rx: 155/105#
S1: 155/105
S2: 115/75
S3: 75/55
 

D. 8

Open Prep

  • 70 wall balls 30/20

*8 min Cap. Do not scale! 


SATURDAY
A. 15

Easy 1000m row or 800m run, then
3 cycles of:
  • 15 air squats
  • 15 sotts press (pvc)
  • 15 legs swings (each leg)
  • 15 shoulder dislocates (pvc)
B. 15
Workout Prep: Pistol work + Team assignments
C. 20

In teams of 2, perform:
Regionals, “The 100s” event (use 53/35kb for dumbbell)
No equal work, each partner can do as many as they want, have to have all reps completed of one exercise before moving to next one

  • 100 Wall balls 20/14
  • 100 Chest to bar pull ups
  • 100 Pistols (alternating)
  • 100 One arm snatches 53/35
Masters Rx: 
S1: Std Pullups, rig assisted Pistols
S2: Lt Band Pullups, box pistols, 35/20 snatch
S3: 14/10, Hvy Band Pull-ups, 2x air squats, 20/10 snatch
 
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formats

Tuesday Afternoon CFT and CFK classes cancelled!

All classes are cancelled for Tuesday afternoon. CFK will hold make up classes tomorrow, Wednesday the 3rd.

 
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formats

Training 160201 – 160206

horseshoe1

MONDAY

A. 10

“Tabata Warm Up”

  • Push-ups
  • Sit-ups
  • Sotts press
  • Good mornings
    20 on / 10 off x 4
A2. 10
Workout prep – The deadlift

B. 15

CROSSFIT GAMES OPEN 11.2
15-Minute AMRAP of:

  • 9 Deadlifts, 155/100#
  • 12 Push-ups
  • 15 Box Jumps, 24/20″
Masters Rx: step ups allowed
S1: 135/90, step ups allowed
S2: 95/65, step ups
S3: 65/45, elevated push ups, step ups 20 all
 

Rest 10 min

C. 10
Front Squat 3-3-2-2-1
*Work to a heavy single fast in under 10 Minutes

D. 15

Open Prep
15 Minutes EMOM

  • 1 Snatch (Start at 50%), Progressive

TUESDAY

A1. 10
1,000m Row or 800m Run at conversational pace
 
A2. 10
  • 2 min standing straddle
  • 2 min pigeon both sides
  • 2 min puppy dog

B. 5
Every :15 x 16 intervals

  • 2 Box Jumps 30/24″
    *May scale or add height based on ability

C. 15
Complete for Time:

  • 75 Wall Ball 20/14
  • 1000m Row
Masters Rx: same
S1: same
S2: 14/10
S3: 10 all
 

D. 10
Open Prep
3 set, not for time

  • 15 GHD Sit Ups
  • 7 Deficit HSPU 6/4″
    *Scale to unbroken sets on HSPU
WEDNESDAY
A. 15

2 Rounds for Completion

  • 500m row
  • 20 supermans
  • 20 boots strappers
  • 20 pass-throughs
For Block B1-3: Each workout has a hard 7 min cap. 
B1. 7
3 Rounds:

  • 5 Muscle Ups
  • 10 Power Cleans 155/105
Masters Rx: Std Pullups + Ring Dips x 2, 135/95
S1: C2B Pullups + Ring Dips x 2, 135/95
S2: Std Pullups + Ring Dips x 2, 115/75
S3: Ring Rows x 3, 75/55
 

Rest 5 minutes

B2. 7 
3 Rounds:

  • 15 S2O 135/85
  • 30 Air Squats
Masters Rx: 95/65
S1: 115/75
S2: 95/65
S3: 45/35, 20 air squats
 

Rest 5 minutes

B3. 7

3 Rounds:

  • 20 Burpees
  • 40 Double Unders
Masters Rx: none
S1: none
S2: DU attempts
S3: 2x singles, 15 burpees

C. 20

Open Prep

ROMWOD

THURSDAY

A. 15

3 Cycles of:

  • 200m run
  • 10 sotts press
  • 10 kip swings
  • 10 wall ball
  • 10 sloppy push ups

B. 15
In teams of 3: accumulate 400m sled push 2 x 45 for all.
*Each team member will push sleds in 50m increments before swapping

C. 15
15 Min AMRAP

  • 3 Deadlifts 275/185
  • 6 Ring Dips
  • 9 Toes to Bar
Masters Rx: 225/155
S1: 225/155
S2: 185/135, banded dips, knees to chest
S3: 135/95, leg assisted dips, inverted sit ups
 
D. 20
Open Prep
Rower Setting: 1:40/0:20 x 10
*try to maintain better pace than last week

FRIDAY
A. 20

  • 3 Min Easy Row
  • 3 x 500m Row
    *Rest 2 min between intervals. Start at 80% effort and work up.
  • 3 Min Easy Row
B. 20
3 Rounds for Time:

  • 20 Walking Lunges 75/55
  • 20 Overhead Squats 75/55
  • 20 Kettlebell Swings 70/53
  • 20 Row Cals
Masters Rx: 53/35 kbs
S1: 53/35 kbs
S2: 55/45, 35/20 kbs
S3: 45/35 (FS for OHS), 20# kbs
 
D. 20
Open Prep
ROMWOD
 
SATURDAY
A. 15
Complete 3 cycles of:
10 Burpees
10 Supermans
10 Boot Strappers
10 Samsons
1 Legless rope climb or best effort
B1. 10
Pistol instruction
B2. 10 
Work up to your hang clean weight for workout
C. 25
Complete as a team of 2:
3 Rounds for time:
  • 50 Pistols
  • 6 Rope Climbs
  • 25 Hang Power Cleans 175/115
Masters Rx: 2x air squats, 135/95
S1: 155/105
S2: 115/75, 10′ climb, air squats x 2
S3: 75/45, hand over hand, air squats x 1
 
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formats

Training 160125 – 160130

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MONDAY

A. 15

2 Rounds for Completion

  • 500m row
  • 20 supermans
  • 20 boots strappers
  • 20 pass-throughs

B. 15
3 x 3 Back Squat @ 70/80/90%

*5 min to work up to 70%. New set every 3:00

C. 10

Workout prep – Muscle Up Transition work
D. 15
“Amanda”
9-7-5

  • Squat snatches 135/95
  • Muscle ups (Ring)
    *Masters Rx (50+): 95/65, 2x Pull-ups & Dips
S1: 115/75, 2x Pull-ups + Dips
S2: 95/65, 2x Pull-ups + Dips Lt Band
S3: 65/45 Power Snatch or G2O, 2x Ring Rows, heavy banded dips

TUESDAY
A. 10

“Tabata Warm Up”

  • Push-ups
  • Sit-ups
  • Sotts press
  • Good mornings
    20 on / 10 off x 4
A2. 10
Workout prep – The deadlift
 

B. 25
Perform for Time:
2 rounds (10 min cap)

  • 25 Wallballs 20/14#
  • 25 Burpees @ 6″ target
    *Masters Rx (50+): Same
S1: none
S2: 14/10
S3: 10# all
 

* 3 Min break *

2 rounds (10 min cap)

  • 25 Deadlifts 155/105
  • 25 Box Jumps 24/20″
    *Masters Rx (50+): 115/75, Step-ups
*Score is total time for both workouts, including rest time
S1: Step-ups
S2: 115/75, Step-ups
S3: 75/55, Step-ups to 20″ all

C. 20

Open Prep
10 rounds of rower preset: v1:40/20
*Score is total meters
 
WEDNESDAY
A. 10
  • 2 min standing straddle
  • 2 min pigeon both sides
  • 2 min puppy dog

B. 15
3×3 Strict Press @ 70/80/90%

*New set every 3:00. Take 5 min to work up to 70%.
 
C1. 10
Workout Prep: Toes-to-Bar
 
C2. 10
10 min AMRAP

  • 10 Toes-to-Bar
  • 10 Clean & Jerk @ 95/65#
    *Masters Rx (50+): Knees to Chest
S1: Knees to chest
S2: Knees to chest, 75/55
S3: Inverted Sit-ups, 55/45
 
D. 20
Open Prep
ROMWOD
 
THURSDAY
A. 15

3 Cycles of:

  • 200m run
  • 10 sotts press
  • 10 kip swings
  • 10 wall ball
  • 10 sloppy push ups

B1. 10

Workout prep: Sumo DL High Pulls
B2. 20
Complete for time: (18 min cap)

  • 1000m Row
  • 100 DU
  • 50 Front squats 75/ 55
  • 40 Sumo deadlift high pull
  • 30 C2B pull ups
  • 20 Strict HSPU
    *18 min cap
    **Masters Rx (50+): Std Pullups
S1: DU Attempts, Std Pullups,1 abmat
S2: 2x Singles, Lt band, 2 abmats
S3: Singles, 45/35, jumping PU, box HSPU
 

C. 10
Open Prep 

10 min EMOM

  • Odd: 17 wall balls
  • Even: 200m row
FRIDAY
A. 15

Spend 2 min in each stretch

  • Seated straddle
  • Saddle
  • Thread the needle (2 min R & L)

B. 10

Workout prep: the Rope Climb
C. 20
7 Round for Time:

  • 200m run (250 row)
  • 10 KB swings 53/35
  • 10 Burpee to 6″ target
  • 1 Rope climb
    *Must place KB down after each round. Dropping = No Rep!
    **Masters Rx (50+: 10′ Rope Climb
S1: 10′ Climb
S2: 35/20, 10′ Climb
S3: 20 all, hand over hand, std burpees
 

D. 20
Open Prep 

Work up to heavy set of unbroken

  • Power snatch
  • OHS
  • hang squat snatch
  • Squat snatch
SATURDAY
A. 10
8 min EMOM

  • 5 Jumping squats
  • 5 HR Push Ups
  • 5 Abmat Sit-ups

B. 10 

Workout prep: Pacing strategy for Open Workouts
C. 20
CrossFit Open workout 15.5
27-21-15-9 of:

  • Row Calories
  • Thrusters 95/65#
    *Masters Rx (50+): 75/55
S1: 75/55
S2: 65/45
S3: 45/35
 
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formats

Training 160118 – 160123

five star point

MONDAY

A. 10
3 Cycles of:
  • 250m Row/Run
  • 10 PVC Dislocates
  • 10 Leg Swings (each leg)
  • 10 PVC Figure 8’s
B. 15
7 X 3 Front Squat, progressive
*New set every 2:00C1. 10

Movement review: KB Thruster
 
C2. 20
For Time:

15-12-9-6-3

  • KB Thrusters 53/35
  • Chest-to-bar Pull-ups
    *Masters Rx (50+): 35/20, std pull-ups
S1: Std Pull-ups
S2: 35/20, lt banded pull-ups
S3: 45/35 Barbell, jumping pull-ups
D. 15
Open Prep
5 Rounds:

  • 10 Alternating pistols
  • 15 GHD sit-ups


TUESDAY
A. 10
10-8-6-4-2:
  • Up / Downs
  • Iron Cross
  • Jumping Squats
  • Scorpions
B. 15

7 x 1 Snatch Complex of:

  • Snatch Grip DL
  • Full Snatch
  • Overhead Squat

*New set every 2:00, Progressive

C. 30
For Time:

  • 9 Snatches 155/105
  • Row 2000m
  • 15 Snatches 155/105
  • Row 1000m
  • 21 Snatches 155/105
  • Row 500 M
    *Masters Rx (50+): 115/75
S1: 135/85
S2: 95/65
S3: 65/45 G2O
 

D. 20
Open Prep
7 Rounds

*Alt rounds with a partner or equal rest time
  • 10/7 Handstand push-ups


WEDNESDAY
A. 15

3 Slow Cycles of:

  • 10 wall ball (you choose)
  • 10 kb swings (you choose)
  • 10 kip swings
  • 10 back extension
B. 15
Movement review: GHD & Back Extension
C. 20

For Time:

  • 25 Back Squats 95/65
  • 25 Sit Ups
  • 25 Back Extensions
  • 25 Back Squats 95/65
  • 25 Sit Ups
  • 25 Back Extensions
  • 25 Back Squats 95/65
    *Masters Rx (50+) 75/55
S1: supermans
S2: 75/55, supermans
S3: 15 of each – 45/35, supermans
 

C. 10

Open Prep
7 Min EMOM

  • Perform 10-15 Burpee Jump and Touches to a 6″ Target


THURSDAY
A. 10
  • Puppy dog 3 min
  • Standing straddle 2 min
  • Pigeon 2 min each side
B. 10

10 Rounds:
Every 30 Seconds

  • 3 Hang Power Cleans @ 75% of 1 Rep Power Clean
C. 10
Movement review: Rope Climb
 

C. 15
12 Min AMRAP:

  • 10 Push-ups
  • 10 Box Jumps 30/24
  • 2 Rope Climbs
    *Masters Rx (50+): 24/20 step ups, 10′ climb
S1: 24/20 Jumps
S2: 24/20 Step-ups, 10′ climb
S3: Elevated Push-ups, 20″ Step Ups, hand over hand rope


FRIDAY
Easy 1000m row or 800m run, then
3 cycles of:
  • 15 air squats
  • 15 sotts press (pvc)
  • 15 legs swings (each leg)
  • 15 shoulder dislocates (pvc)
B. 15

12 Min EMOM:

Even: 20-50 Double Unders
Odd: 30 Sec L-hold on rig
C. 10
Movement review: The Deadlift
D. 10
3 Rounds for Time:

  • 9 Deadlifts 225/155
  • 12 Burpees to 6″ target
  • 15 Row Cals
    Masters Rx (50+): 155/105
S1: 185/135
S2: 155/105, step ups
S3: 95/65, step ups

SATURDAY

A. 10
10-8-6-4-2
  • Jumping Squats
  • Supermans
  • Arm Circles (front + back)
  • Iron Cross
B. 45
4 Team 10k Row
*You may choose to partition this any way you like, but all team members MUST row the same distance. 
(Ex: 250m ea / 500m ea – etc)
 
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