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Monday 102416

CrossFit Buffalo – CrossFit

Warm-up

Warm-up (No Measure)

Warm-up: 1-2 rounds

Wrist warm up(stretch all directions)

Elbow to instep x 10

Cossack squats x 10 each leg

Beat swings x 10

Barbell warm-up:

Tall muscle clean+shoulder press x 5

Scarecrow clean+push press x 5

Power clean+ push jerk x 5

Clean + split jerk x 5

Barbell Option A

Clean and jerk complex (2 Clean (Fl, BK) + 1 Push Press + 1 Jerk, 5 sets)

After last set complete 2×8 power clean + push press @ 60% of heaviest weight hit, rest 1:45 between each, goal is to practice barbell cycling

If athlete is uncomfortable with that, move weight down to 35-45% of heaviest weight hit, and take all reps from AK

Front Squat (4×1 @ 100% 3RM)

Then take 3×5 @ 88-90% 3RM

Barbell Option B

Clean complex (3 Muscle Clean + 2 Front Squat, 4 sets)

Front Squat (3×1 @ 100% 3RM)

4×3 @ 88-90% 3RM

BB Option C – “Straight Outta On Ramp”

Clean complex (Power Clean+Front Squat,+2 Clean from AK, 4 sets)

Front Squat (5×1 @ 95-100% 3RM )

Then 2×6 @ 90% 3RM

Gymnastics

Warm-up (No Measure)

3 rounds

3 Pull-ups (Hold 5 sec chin over bar, 5 sec eccentric, 5 second hang. Scale to rows if needed)

Crossover Symmetry Pulldowns 8 reps (2 second hold, 4 second eccentric)

Crossover Symmetry Y-negatives 8 reps (2 second hold, 4 second eccentric)

Conditioning

Metcon (Time)

RxPlus:

For time: 50-40-30-20-10 reps

Double unders

After each round do 1 round of “Mary”

5 HSPU

10 Alternating Pistol squats (5 per leg)

15 Pull-ups

Rx:

For time: 50-40-30-20-10 reps

Double unders

After each round do 1 round of “Cindy”

5 Pull-ups

10 Push-ups

15 Squats

Fitness:

For time: 50-40-30-20-10 reps

Double unders

After each round do 15 burpees

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