Entries by John San Filippo

CrossFit Workout 9/18/19 Wednesday

Warmup
10:00 for quality
:70 side plank clamshell hold/side (accumulated) https://www.youtube.com/watch?v=p6YpE-3ZEJE (holding in the open position)
:40 side plank adductor hold/side https://www.youtube.com/watch?v=m_kvn7XNDSs
20 goblet squat pulses with the band around your knee
3 broad jumps, reset in between

Spend any time you have left practicing pistols or doing :30 alternating single leg wallsits

Lift
12:00 EMOM 1 back squat up to something heavy

Start this from your very first warmup weight
First few rounds, also do a few front squats

CrossFit Workout
20:00 EMOM 3 Front squats @ 50% of what you hit for your back squat
First 6 with a 3 second descent
Next 6 with a 3 second pause
Last 8 as fast as good technique allows

Coach’s Note
If you go up significantly in the back squat weight, only add a max of 20/10 pounds from last week. Move perfectly.

Gymnastics Practice
Accumulate 40 perfect pistols

Then
Do 10 rounds of:
5 barbell glute bridges (heavy)
5 split squat rock backs/side https://www.youtube.com/watch?v=1Fhe4jRsVLc

Conditioning
32:00 Row nice and easy
Every 4:00, get off and do either a :30 hollow hold or a :30 arch hold… More…

CrossFit Workout 9/17/19 Tuesday

Warmup
10:00 of:
Partner assisted hs walking
3 strict hspu (or 3 negatives)
:30 hollow hold

Workout Warmup
3 Rounds
5 Deadlifts up to your heaviest workout weight
3 reps of each pressing movement
10/7 cal row

CrossFit Workout
4:00 AMRAP
21 Deadlifts 155/105
21 Pushups
21/18 Calorie Row

Rest 4:00

4:00 AMRAP
15 Deadlifts 185/125
15 Ring dips
15/12 Cal row

Rest 4:00

4:00 AMRAP
9 Deadlifts 225/155
9 HSPU
9/6 Cal Row

Rx+ Goes:
HSPU, Strict HSPU, 50 foot hs walk
Weights go
185/125
225/155
275/185

Coach’s Note
This workout is basically “can you finish a round by hauling from the start” Try to do the RX movements, but if you can’t, find the closest sub (jumping ring dips, hspu to an abmat, etc.) The deadlifts should be challenging to go unbroken, but not impossible.

Plyo volume work
20:00 EMOM
A 40 DU
B 7 Burpee box jump overs

Polarization work
4 rounds
Bike 3:00 at a 70% effort
Sprint for :05-:10 (until the first moment RPMs start to drop, :10 cap)
Never let your RPMs drop below your lowest RPMs in the first 3:00

After your last round, do another 3:00 but don’t sprint at the end.… More…

CrossFit Workout 9/16/19 Monday

Warmup
Do the snatch warmup, then
3 rounds of:
3 Squat snatches with a 5 second pause in the bottom up to 35%
150m waiter’s carry, heavy. Switch hands at the speed bump
2 RMU or
RMU transition/practice

Lift
:30 on 1:30 off for 5 rounds
AMRAP Squat Snatches
Go 35, 45, 55, 65, 75%

CrossFit Workout
For time
40 wallballs 20/14 to 10’/9′
30 T2B
20 burpees
10 power snatches 135/95
5 RMU
10 Power snatches 135/95
20 burpees
30 T2B
40 Wallballs

Rx+ add 5 reps to every rung (45,35,25 etc)

Coach’s Note
Pick a wallball number that you can do in no more than 4 sets. The T2B should take no more than 4 minutes. For the power snatches, pick a weight that is moderate (quick singles). If you can’t do RMU, do 15 pullups and 15 pushups.
Open Retest
14.2
Every 3 minutes for as long as possible complete:

From 0:00-3:00

2 rounds of:

10 overhead squats

10 chest-to-bar pull-ups

Continue to failure to complete, adding 2 and 2

Conditioning
Row 55/42 calories
Rest 1:00
x6 rounds… More…

CrossFit Workout 9/14/19 Saturday

CrossFit Workout
Teams of 3
1 Person Rowing
2 people working. Switch every time someone 25/20 cals

For time
300 DU
150 Thrusters 95/65
125 abmat situps
100 hspu
75 Front Rack Lunges
50 Devil’s Press 2×50/35
25 Wall walks

Rx+ Goes
450 DU
200 thrusters
175 ghds
150 hspu
125 pistols
100 devil’s press
300 feet of hs walking

Conditioning
3x2k Row, 3:00 Rest

OR

6x1k row, :90 rest

OR

12x500m row :45 rest

Pick the distance/time domain you struggle with the most and get after it.

Then
10 min EMOM
7 Box Facing BBJO 24/20

Do this after the row. … More…

CrossFit Workout 9/13/19 Friday

Warmup
Do the barbell warmup, then

9:00 EMOM
A 5 Push Press with a :02 pause overhead up to something moderate
B 5 strict chest to bar (use a band if you need to)
C A round of the pullup warmup

Lift
Alternating Rounds
Every 2:00 for 8 total rounds
A 5 Push Press with a 2 second pause overhead- build across the 4 rounds
B 10 unbroken double overhand Deadlifts @ 25%, 35%, 45%, 55%

CrossFit Workout
8 Rounds for time with a 13:00 Cap
7 HPC 95/65
7 C2B

Rx+
9+9

Coach’s Note
Hello grip city! Stay smooth and relaxed with the barbell–it shouldn’t be that heavy. If 95/65 isn’t your first warmup weight, use whatever your first warmup weight is. I absolutely think that someone will put something silly up in this- 5 or 6 minutes. If you don’t have chest to bar, do jumping chest to bar today.

Gymnastics Density
6:00 EMOM
:30 on :30 off RMU

rest 3:00

:30 on :30 off BMU

Conditioning
:45 on/ :15 off on the machine of your choice
14-20 rounds

If your score gets more than 10% slower in round after the 14th round, you’re done.… More…

CrossFit Workout 9/12/19 Thursday

Warmup
4 Rounds of:
1 length bounding bear crawl
1 length field drills (high knees, butt kicks, etc)

Sandbag practice
4 rounds
50m sandbag carry, different style each round

  1. over one shoulder
  2. over both shoulders
  3. zercher style
  4. Whichever style you liked

After each round, get :15-:30 in a GHD hollow hold

CrossFit Workout
550 sandbag carry blue/pink
25 abmat situps
400 sandbag carry
25 abmat situps
300 sandbag carry
25 abmat situps
150 sandbag carry
You may carry the bag anyway that you like, just get it the full distance.

If you can do GHDs, do them. If you’re newer, do 10 GHDs every round. … More…

CrossFit Workout 9/11/19 Wednesday

Warmup
Spend 10:00 quickly warming up all of the movements

CrossFit Workout
For time with a 45:00 cap
2001 meter Run
11 Box Jumps (32/24 in)
11 Thrusters (170/110 lb)
11 Chest-to-Bar Pull-Ups
11 Power Cleans (175/125 lb)
11 Handstand Push-Ups
11 Kettlebell Swings (32/24)
11 Toes-to-Bar
11 Deadlifts (175/125lb)
11 Push Jerks (170/110 lb)
2001 meter Row

Coach’s Note
For the run, run 5 400s (through the gym) and then run to the other side of your square for the 1 meter. We did a very similar workout last year. The workout is symbolic of the US terrorist tacks of September 11, 2001. The 2001 meter row and run represent the year of the attacks. The 11 Reps of 9 exercises represents the date. The 125 lb Cleans/Deadlifts represents the number of deaths that occurred at the Pentagon. The 175 lb Power Clean/Deadlift symbolizes AA Flight 175 that hit the South Tower. The 170 lb Dead Lift is symbolic of flight 77 and Flight 93 combined.… More…

CrossFit Workout 9/10/19 Tuesday

Warmup
10:00 for quality
:60 side plank clamshell hold/side (accumulated) https://www.youtube.com/watch?v=p6YpE-3ZEJE (holding in the open position)
:30 side plank adductor hold/side https://www.youtube.com/watch?v=m_kvn7XNDSs
20 paused goblet squats with band around knees
3 broad jumps, reset in between
Spend the rest of the time practicing pistols or doing single leg wall sits.

Lift
12:00 EMOM 1 back squat up to something heavy

You must start this with an empty bar
First few rounds, also do a few front squats

CrossFit Workout/Ski Prep/Squat Battery
20:00 EMOM
3 Front squats @45% of back squat heavy for the day
First 6 rounds with a 3 second descent (no pause)
Second 6 Rounds with a 3 second pause in the bottom (normal descent)
Last 8 rounds normal tempo

Do not add weight. If it feels too light, move the weight faster on the way up.

Coach’s Note
This workout obviously has more to do with control and leg stamina than breathing hard. Make sure that you are moving perfectly.… More…

CrossFit Workout 9/9/19 Monday

Warmup
Do a snatch/clean warmup with an empty barbell, then:
3 rounds of
3 snatches up to 40%
:30 hollow hold
:30 arch hold
10 wallballs

Lift
:30 on, 1:30 off for 5 rounds
Max reps Power Snatches @ 40, 50, 60, 70, 80%

Then, warmup T2B, Power Cleans and RMU (if you’re going to get there)

CrossFit Workout
CrossFit Open 14.4
14:00 AMRAP
60 Cal Row
50 T2B
40 Wallballs 20/14 to 10’/9′
30 Power cleans 135/95
20 RMU

Masters/Scaled
Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20/10 lb. to 9-foot target
30 cleans, 115/65 lb.
20 muscle-ups

Coach’s Note
This workout is all about managing the T2B. If you’re a monster, you can hold on for a big set and then finish up. Everyone else should be starting from the beginning with very small (<5) sets and trying to keep moving. Ladies don’t forget to go to 9!… More…

CrossFit Workout 9/7/19 Saturday

Bootcamp will be doing Colin’s Birthday Workout. It’ll be a fun EMOM of lots of heavy/strict non barbell stuff.

Warmup
Do the 5 step and 90 rep, then do the pullup warmup. After that, hit 3 complete rounds of Cindy by yourself.

CrossFit Workout

Cindy on the Fly
With a partner–alternate movements.
So round 1
Partner 1 does 5 pullups
Partner 2 does 10 pushups
Partner 1 does 15 air squats

Round 2
Partner 2 does 5 pullups
Partner 1 does 10 pushups
Partner 2 does 15 air squats

For 20:00

Rx+ do Mary on the fly. Same style:
5 HSPU
10 Pistols
15 Pullups.

More…