Knowledgebase
What do your workouts look like?
Posted by Administrator on 14 January 2016 08:19 am

Our Workouts

Here is a sampling of a period of our workouts which change every week.
 
Please keep in mind that athletes must take time off to rest.
 
 
The best way to find out about us is to schedule a time to come in and meet our people and try us out.  To do that, visit our schedule and schedule the appropriate visit for you (as in for a seasoned CrossFitter or a new person).   For details, visit the "Can I try out CrossFit 901?" article.
 
 
 
 
MONDAY

 

 
Mobility:
 
2 Sets of:
10 Wall Ball
10 GHD or Abmat situps
 
Shoulder Box Stretch 3 x :30
Shoulder Rotator Smash w/lax ball
K-Star to Pigeon
Banded Heel Cord Distraction
 
Lift Prep:
 
Warm up with the bar and work to weight for first set.
 
Lifting:
 
3X8 Pause Front Squats @ heaviest possible – (STRICT :03 pause in the bottom at absolute bottom depth)
 
Metcon:
 

4 rounds for total working time of:

Run 400m
15 Ring Dips
10 TTB

Rest 1:1

 
 
TUESDAY
 
Mobility:
 
2 Sets of:
 
10 Ring Dips
10 Wall Ball
 
Banded Shoulder Distraction
Hollow Hold/Arch 3 x :30
BB Tricep/Trap Smash
K-Star to Pigeon
 
Lift Prep:
 
Burgener Warmup
 
Lifting:
 
3 x 3 Tall Snatch
3 x 3 + 3 Tall Jerk + Push Jerk Behind the Neck in Split
 
Metcon:
 

10 sets for times of:

Run 100M
1 Rope Climb
4 Push Press 115/75#
8 Burpees Over the Barbell
4 Push Press 115/75#
2/1 Muscle-Ups
Rest :60

 
* Sub 1:1 Bar MU or 2:1 MU Progressions
 
 
 
 
WEDNESDAY
 
Mobility:
 
2 Sets of:
5 Pullups
10 Pushups
15 Squats
 
3 x :30 Shoulder Box Stretch
Overhead Tissue Smash w/foam roller
BB Tricep/Trap Smash
Banded Heel Cord Distraction
 
Lift Prep:
 
Burgener Clean
 
Lifting:
 

15:00 to find a heavy single Clean & Jerk for the day

 
Metcon:
For Time:
 
10 Strict HSPU
20 Pull-ups
30 Burpees
60 Double-Unders
30 Burpees
20 Pull-ups
10 Strict HSPU
 
 
 
 
THURSDAY
 
Mobility:
 
2 x 10 of:
Wall Ball
Ring Rows
 
Banded Shoulder Distraction
Shoulder Rotator Smash w/lax ball
Banded Spinal Twist
BB Quad/Calf Smash
 
Lift Prep:
 
5, 4, 3, 2, 1 – Press In Snatch – PVC or Empty Bar
3 x 3 Snatch Segement Pull – w/bar or light weight
 
Lifting:
 

5×1 Hang Snatch — heaviest possible with perfect form

Metcon:
10:00 AMRAP of:15 Strict Ring Dips
30 BB Weighted Split Jumps 65/45#
 
* Do Walking Lunges if not comfortable with weighted split jumps. May increase weight slightly for lunges.  They should be done at a quick pace while maintaining good technique.
 
 
 
 
FRIDAY
 
Mobility:
 
2 Sets of:
10 Ring Rows
10 Pushups
10 Situps (GHD ok)
 
Shoulder Box Stretch 3 x :30
BB Tricep/Trap Smash
Overhead Tissue Smash w/foam roller
K-Star to Pigeon
Posterior Chain Smash w/lax ball
 
Lift Prep:
 
3 x 3 Press In Split w/bar or light weight
3 x 3 Clean Segment Pull w/pauses at the knee & mid-thigh. No more than 70% of starting weight for lift.
 
Lifting:
 
5×1 Hang Clean & Jerk (just above knee) — as perfect as possible
 
Metcon:
4 Rounds for total time:Run 400m
15 KBS 24/16kg*rest 1:00 between rounds*