May 2014 - Great Bay CrossFit - Serving Portsmouth, Newington, and the Seacoast

29
May
2014

Friday’s Workout: 5-30-14

Strength:

Black:
Wendler back squat: use 90% of your 1 rep max to find the following percentages:
Set 1: 3 reps at 70%
Set 2: 3 reps at 80%
Set 3 AMRAP at 90%

Green: Bulgarian split squat: 3 sets of 6 reps on each leg

Blue: goblet squat:
Set 1: 10 reps with a moderate weight
Set 2: 10 reps with a heavier weight
Set 3: as many reps as possible with a heavy kettlebell!

Additional strength considerations:
• Rest for at least 2 minutes in between sets.
• Perform 3 dead bugs on each side in between each set.
• EVERYONE completing the black group will need a spot on their last set. Ask for one!

Conditioning:
In 9 minutes, complete:

5 rounds for time
4 goblet lunges (70#/53) on each leg
6 ring dips or ring rows
12 box jumps (24#/20)

With the remaining time, complete as many double unders as possible.

28
May
2014

Thursday’s Workout: 5-29-14

Thursday’s Strength:

Black:
Wendler shoulder press: use 90% of your 1 rep max to find the following percentages:
Set 1: 3 reps at 70%
Set 2: 3 reps at 80%
Set 3 AMRAP at 90%
Green: Landmine press: 3 sets of 6 reps on each arm

Blue: One arm dumbbell or kettlebell press:
Set 1: 10 reps on each arm with a light to moderate weight
Set 2: 10 reps on each arm with a heavier weight
Set 3: As many reps as possible with a heavy weight on each arm!

Conditioning:
10 to 1 of:
Wall balls (20#/14)
Toes to bar
After completing each round, sprint to the edge of the pavement and back.

27
May
2014

Wednesday’s Workout: 5-28-14

This week’s Skills class will be covering the Muscle up and its progressions!
As a reminder, our skills class will be held on Wednesday’s at 6:30pm.

Workout of the Day:
Black and green options: 14 minute AMRAP with a partner of:
Partner 1: 6 power cleans (135#/95) / 12 kettlebell swings (70#/53)
Partner 2: AMRAP burpees
Every 2 minutes, perform a partner sled push down and back

Blue: 14 minute AMRAP with a partner of:
Partner 1: 3 power cleans (165#/115)
Partner 2: AMRAP burpees
Every 2 minutes, perform a partner sled push down and back

26
May
2014

Tuesday’s Workout: 5-27-14

Strength:

Black:
Wendler Deadlifts: use 90% of your 1 rep max to find the following percentages:
Set 1: 3 reps at 70%
Set 2: 3 reps at 80%
Set 3 AMRAP at 90%

Green: Deadlift: sumo/trap or regular 3 sets of 6 reps

Blue: Deadlift: sumo/trap or regular:

Set 1: 10 deadlifts with a light to moderate weight
Set 2: 10 deadlifts with a heavier weight
Set 2: As many deadlifts as possible with a heavy weight!

Additional strength considerations:
• Rest for at least 2 minutes in between sets.
• Perform 2 sets of RKC planks for 10 seconds between each set.

Conditioning:
3 rounds of:
45 seconds of sledge hammer swings, 15 seconds of rest
45 seconds of mountain climbers, 15 seconds of rest
45 seconds of rowing, 15 seconds of rest

22
May
2014

Friday’s Workout: 5-23-14

Strength:

Black:
Wendler deadlift: use 90% of your 1 rep max to find the following percentages:
Set 1: 5 reps at 65%
Set 2: 5 reps at 75%
Set 3 AMRAP at 85%

Green: Deadlift: sumo/trap or regular 3 sets of 6 reps

Blue:
Set 1: 10 deadlifts with a light to moderate weight
Set 2: 10 deadlifts with a heavier weight
Set 2: As many deadlifts as possible with a heavy weight!

Additional strength considerations:
• Rest for at least 2 minutes in between sets.
• Perform 2 sets of RKC planks for 10 seconds between each set.

Conditioning:

Complete as many wall balls as possible in 4 minutes, then immediately run 400 meters.

21
May
2014

Thursday’s Workout: 5-22-14

Workout of the Day:

Black: 20 minute AMRAP of:
400 meter run
4 muscle ups
8 power cleans (135#/95)

Green: 20 minute AMRAP of:
400 meter run
8 ring dips or ring rows
8 sledge hammer swings on each arm or 8 banded broad jumps

Blue: for 20 minutes, complete as many rounds as possible of the following:

Push the sled (100#/60) down to the edge of the grass and back using the high handles
2 muscle ups
4 power cleans (155#/105)
Rest 90 seconds in between rounds.

20
May
2014

Wednesday’s Workout: 5-21-14

Strength:

Black:
Wendler shoulder press: use 90% of your 1 rep max to find the following percentages:
Set 1: 5 reps at 65%
Set 2: 5 reps at 75%
Set 3 AMRAP at 85%

Green: Landmine press: 3 sets of 6 reps on each arm

Additional strength considerations:
• Rest for at least 2 minutes in between sets.
• Perform 4 tall kneeling Pallof presses on each side in between sets.

Conditioning:
Complete 3 rounds of the following:
1 minute of rowing for calories
1 minute of mountain climbers
1 minute of goblet lunges (53/35)
1 minute of rest

19
May
2014

Tuesday’s Workout: 5-20-14

Workout of the Day:

Black and green options: “The GBCF 7”
7 rounds of:
7 push ups
7 goblet squats (70#/53)
7 knees to elbows / side bridge reach and squeeze on each arm
7 burpees
7 box jumps (24”/20)
7 kettlebell swings to eye level (70#/53)
7 pull ups

35 minute time cap!

Green: Newer athletes: complete only 5 rounds of “The GBCF 7”

Blue: “ Mini Seven”
4 rounds of:
7 handstand push ups
7 thrusters (135#/95)
7 knees to elbows
7 burpees
7 deadlifts (245#/165)
7 kettlebell swings (70#/53)
7 pull ups

18
May
2014

Monday’s Workout: 5-19-14

Strength:

Black:

Wendler Back Squats: use 90% of your 1 rep max to find the following percentages:
Set 1: 5 reps at 65%
Set 2: 5 reps at 75%
Set 3 AMRAP at 85%

Green: Bulgarian split squat: 3 sets of 6 reps on each leg

Blue: goblet squat:
Set 1: 10 reps with a moderate weight
Set 2: 10 reps with a heavier weight
Set 3: as many reps as possible with a heavy kettlebell!

Conditioning:

Partner Monday!!!

With a partner complete the following for 8 minutes:
Partner 1: farmer’s carry with kettlebells down to the edge of the pavement and back (70#/53)
Partner 2: complete as many double unders as possible.
Once partner 1 returns, switch exercises.
Total score will be total double unders completed!

15
May
2014

Friday’s Workout: 5-16-14

Workout of the Day:
Black and Green and blue options:

In a team of three, complete the following:
Complete 12 sled push / pulls down to the edge of the pavement and back
2,250 meters on the rower
150 push ups

Month: May 2014