Blog Archives - OCTANE CROSSFIT BLOG

02.01.19

1/31/2019

CrossFit Games Open 16.3 (AMRAP - Reps)
AMRAP 7 minutes
10 power snatches
3 bar muscle-ups
Men use 75 lb.
Women use 55 lb.

Accessory Work
Every 2:00 for 6:00 (3 sets):
0:10 Tuck sit on bar
0:05/0:05 Single leg extensions on bar
5 Bottom half strict toes to bar
0:05 L-sit on bar

01.31.19

1/30/2019

Metcon (5 Rounds for time)
5 Sets of:
500m Row
*Rest as needed between efforts
*Leaderboard fastest interval.

01.30.19

1/29/2019

Thruster
Build to a HEAVY single in 7:00
*Compare to 3/13/17, 12/18/18

Metcon (Time)
3 Rounds for time:
20 Toes to bar
40 Wall ball shots (20lbs/14lbs)
80 Double unders
*18:00 Time Cap

01.29.19

1/28/2019

Metcon (Time)
5 Rounds for time:
10 Strict handstand push-ups
10 Box jumps (30"/24")
10 Strict ring dips
100ft Farmers carry (70/53lbs)

Accessory Work
2 sets of:
3 Bottom half strict pull-ups
2 sets of:
3 Strict pull Ups
2 sets of:
3 Top Half Strict Pull Ups

Advanced
3 Sets of the complex:
3 Bottom half strict pull-ups
3 Strict pull Ups
3 Top Half Strict Pull Ups
*Perform this series a complex for 3 sets. Rest as needed between each set to complete the 9 total reps unbroken.

01.28.19

1/27/2019

Overhead Squat
Every 3:00 for 3 sets
5 Overhead Squats
*Compare to 12/14/18

Metcon (AMRAP - Reps)
3 Rounds for max reps of:
0:30 Air squats
0:30 Rest
0:30 Banded russian kettlebell swings (53lbs/35lbs)
0:30 Rest
0:30 Plate overhead jumping lunges (15lbs/10lbs)
0:30 Rest

01.25.19

1/24/2019

Metcon (Time)
For time:
50 Thrusters (75lbs/45lbs)
40 Pull-ups
30 Thrusters (95lbs/65lbs)
20 Pull-ups
10 Thrusters (135lbs/95lbs)
*16:00min Time Cap*

01.24.19

1/23/2019

Metcon (No Measure)
4 Rounds
0:00-2:00 Row 500/400 meters
2:00-4:00 Rest
4:00-6:00 Run 400 meters
6:00-8:00 Rest

01.23.19

1/22/2019

Power Clean
Every 0:30 for 10:00 (20 sets)
1 Power clean
*Start at a light to moderate weight and increase to a moderately heavy load. These reps are intended to be primarily focused on technique and speed. Focus more on the quality instead of the load lifted. Weights should not exceed 75-80% of a 1-rep max power clean.

Metcon (Time)
4 Rounds for time:
15 Toes to bar
50ft Kettlebell front rack walking lunge (53/35lbs)
*10:00min Time Cap

01.22.19

1/21/2019

Metcon (Time)
3 Rounds for time:
9 Power snatch (135lbs/95lbs)
15 Push jerks (135lbs/95lbs)
21 Bar facing burpee
*15min Time Cap*

Strict Pull Ups
3 Sets:
Max strict pull-ups
*Rest 1:30-2:00 between sets and use a band for those without strict pull-ups. The band needs to be challenging and allow for athletes to achieve 2-3 reps.

01.21.19

1/21/2019

Back Squat
Every 1:30 for 20 sets
2 Back Squats
*Start at 185lbs/125lbs. Men add 10lbs every set and women add 5lbs every set. When you reach failure, reduce the load down in the same fashion that you built up.