Comp. 08/12/2017

Defiant CrossFit – RX+ 90 mins

Warm-up

Strength-con

Metcon (2 Rounds for time)

10 Squat Snatch 135/95

5 Squat Snatch 165/115

3 Squat Snatch 185/135

*7min Cap

-Rest 5mins-

5 Squat Snatch 185/135

3 Squat Snatch 215/150

1 Squat Snatch 230/160

*7min Cap

Metcon

Metcon (Time)

3 Rounds

80 Double Unders

600m Run

40 Russian KB Swings 50/35

20 C2B Pull-Ups
If C2B slow you down, please do normal pull-ups.

Accessory

Elevated Rows (10-10-10 light, slow, and paused)

A Bench is stacked on boxes. Lay down on the bench and perform back rows.
40ft DBall Lunge 150/100 after each set

Posted in Workout of the Day | Leave a comment

081117 RX+

Defiant CrossFit – RX+ 90 mins

Warm-up

Warm-up (No Measure)

400m Jog

3x Through

10 Samson stretch lunges

10 PVC OH Squat

10 GHD Sit-up

10 GHD Back Extension

5 Strict Pull-ups

5 Dips

Strength

Back Squat (5-5-5-5-5)

Warm up to the working weight in the Workout.

Shoulder Press (3×5@80% of working 1RM)

Working 1RM = 90% of actual 1RM

Metcon

Metcon (Time)

5 Rounds for Time

2 Rope Climbs 15/12′

8 Back Squats 225/155#

9 HSPU

Posted in Workout of the Day | Leave a comment

Jessica De Los Santos’ Day, August 11th

Defiant CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

Partner Shoulder/Thoracic Stretches

Then..

2 Rounds

25m Dual KB Overhead Walk

7 Burpee Broad Jumps (land in a squat)

Weightlifting

Overhead Squat (E2MOM 2×5 @60%, 2×3 @75%, 2×1 @80-85%)

Metcon

Jessica’s “Caliente y Picante” WOD (Time)

15 Bar Facing Burpees

30 Overhead Squats (115/75)

30 TTB

30 Overhead Walking Lunges (115/75)

15 Bar Facing Burpees

Gymnastics

Metcon (Time)

Challenge #2:

Max Dead Hang ( from bar)

Posted in Workout of the Day | Leave a comment

Comp. 08/10/2017

Defiant CrossFit – RX+ 90 mins

Warm-up

Warm-up (No Measure)

3 Rounds

10 SuperMans

15 Band Pull-Aparts

10 Bent Over Rows 75/55

*5mins of Shoulder Mobility
Move with a purpose. There is a lot of Shoulders today so on this back engagement, healthy Shoulder warm up, really perform each rep with a purpose.

Strength-con

Metcon (5 Rounds for weight)

10/7 Dips

10 Thrusters @60%

-Rest 1min-

10/7 Dips

7 Thrusters @70%

-Rest 1min-

10/7 Dips

4 Thrusters @75%

-rest 1min-

10/7 Dips

1 Thruster @80-85%

(Rest 1min and repeat the set of 1)

Metcon

Metcon (Time)

2 Rounds

500m Row

30 Wall Balls 20/14

15 T2B

*Rest 4mins
This doesn’t look like much but this is devastating if you push hard on the Row and still fight for unbroken wall ball sets. Crush it!

Posted in Workout of the Day | Leave a comment

Dr. Ashley’s Day, August 10th

Defiant CrossFit – CrossFit

Warm-up

Run Prep Warm-Up (No Measure)

Coach Led

20m each…

High Knees x2

Butt Kicks x2

Karaoke x4

Side Shuffle x4

High Skips x2

100m Sprint

4mins of hamstring and calf stretching

Strength

4x400m Relay (Time)

Run 400m Relay Style

Keep track of your personal splits. Log everyone’s splits in your notes.

Metcon

Dr. Ashley’s “CrossFit Decathlon” (Time)

20 Box Jumps

20 Pull-Ups

20 Wall Balls

20 Supermans

10 Tire Flips

50m Farmers Carry 50/35

20 Toe 2 Bar

2 Rope Climbs

50 Double Unders

100m Run (Must End on the 100m Run)

Gymnastics

Metcon (Time)

Challenge #2:

Max Dead Hang ( from bar)

Posted in Workout of the Day | Leave a comment