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crossfit advance
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strong
1) core work – 2 rounds of:
2) strength:every 2.5 mins for 15 mins
3) conditioner: 10 min amrap
1) skill: spend 10 mins working on rope climb skills and strength
2) teams of 2 complete the following for time:
1) skill work: 2 rounds (use light weight or empty bar) ***if mobility is a problem do power variations instead…
2) strength: every 2 mins for 20 mins (10 sets)
b) fintess / fat loss – every 3 mins for 18 mins (6 sets)


3) conditioner – for time:
1) skill: 10 mins – kipping drills
2) conditioner: 24 min emom (8 rounds)

1) warm up: 2 rounds
2) strength: take 5 mins to warm up to your first set of squats, then…
a) performance – every 2.5 minutes, for 15 minutes (6 sets) of:
b) fintess / fat loss – 5 rounds

3) conditioner: (go in heats of 6)

1) strength: every 2 mins for 10 mins
2) conditioner: 5 rounds for time (20 min cap)



3) extra credit: 3 sets (not for time)
1) core work – 2 rounds of:
2) strength: a) performance – 5 rounds
b) fintess / fat loss – 5 rounds
3) conditioner – 15 min amrap – teams of 2, only 1 person works at a time:


1) skill: power clean drills (use empty barbell or very light weight)

2) strength – a) performance –  every 90 seconds for 15 mins (10 sets)
b) fitness / fat loss – 12 min alternating emom

3) conditioner: 10 min amrap
1) skill: 5 mins – power jerk drills – 2 sets (use only the barbell or very light weight)


2) strength:
a) performance –
every 2 mins for 12 mins (6 sets)
b) fitness / fat loss – every 2 mins for 12 mins (6 sets)

3) conditioner:
1) strength: take 5 mins to warm up to your first set of squats, then…
a) performance – every 2.5 minutes, for 15 minutes (6 sets) of:
b) fintess / fat loss – 5 rounds

2) conditioner for time: 21-15-9
3) extra credit: 3 sets of
b
i
em 1) core work – 2 rounds of:
2) strength:every 2.5 mins for 15 mins
3) conditioner: 10 min amrap
1) skill: spend 10 mins working on rope climb skills and strength
2) teams of 2 complete the following for time:
1) skill work: 2 rounds (use light weight or empty bar) ***if mobility is a problem do power variations instead…
2) strength: every 2 mins for 20 mins (10 sets)
b) fintess / fat loss – every 3 mins for 18 mins (6 sets)


3) conditioner – for time:
1) skill: 10 mins – kipping drills
2) conditioner: 24 min emom (8 rounds)

1) warm up: 2 rounds
2) strength: take 5 mins to warm up to your first set of squats, then…
a) performance – every 2.5 minutes, for 15 minutes (6 sets) of:
b) fintess / fat loss – 5 rounds

3) conditioner: (go in heats of 6)

1) strength: every 2 mins for 10 mins
2) conditioner: 5 rounds for time (20 min cap)



3) extra credit: 3 sets (not for time)
1) core work – 2 rounds of:
2) strength: a) performance – 5 rounds
b) fintess / fat loss – 5 rounds
3) conditioner – 15 min amrap – teams of 2, only 1 person works at a time:


1) skill: power clean drills (use empty barbell or very light weight)

2) strength – a) performance –  every 90 seconds for 15 mins (10 sets)
b) fitness / fat loss – 12 min alternating emom

3) conditioner: 10 min amrap
1) skill: 5 mins – power jerk drills – 2 sets (use only the barbell or very light weight)


2) strength:
a) performance –
every 2 mins for 12 mins (6 sets)
b) fitness / fat loss – every 2 mins for 12 mins (6 sets)

3) conditioner:
1) strength: take 5 mins to warm up to your first set of squats, then…
a) performance – every 2.5 minutes, for 15 minutes (6 sets) of:
b) fintess / fat loss – 5 rounds

2) conditioner for time: 21-15-9
3) extra credit: 3 sets of
Bolds strong 54
b 0
i 0
em 54
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crossfit advance search main menu skip to primary content skip to secondary content homecoachespricingschedulelocationwhat is crossfit? post navigation ← older posts 12/10 wod posted on december 9, 2016 by crossfit advance reply 1) core work – 2 rounds of: -60 second plank hold -rest 15 seconds -30 second left side plank hold -rest 15 seconds -30 second right side plank hold -rest 30 seconds 2) strength:every 2.5 mins for 15 mins -5 deadlift – work up to a heavy set for the day. -5 strict pull ups (use weight if needed) 3) conditioner: 10 min amrap -5 pull ups (scale = ring row) -10 push ups -15 air squats posted in uncategorized | leave a reply 12/8 team wod posted on december 7, 2016 by crossfit advance reply 1) skill: spend 10 mins working on rope climb skills and strength ***if you already have rope climbs do the following 10 min emom: even mins – 2-3 rope climbs odd mins – 30 sec hollow hold 2) teams of 2 complete the following for time: -50 pull-ups -200m kb farmer carry (blue,red) (100m each teammate) -50 slam balls (30,20) -200m kb farmer carry (blue,red) (100m each teammate) -50 burpees -200m kb farmer carry (blue,red) (100m each teammate) -50 sdhp (blue,red) -200m kb farmer carry (blue,red) (100m each teammate) -50 box jumps (24,20) (scale = steps ups) -200m kb farmer carry (blue,red) (100m each teammate) posted in uncategorized | leave a reply 12/7 wod posted on december 6, 2016 by crossfit advance reply 1) skill work: 2 rounds (use light weight or empty bar) ***if mobility is a problem do power variations instead… -3 hi hang clean & push press -3 hang clean & push jerk -3 clean & jerk -rest 60 seconds 2) strength: every 2 mins for 20 mins (10 sets) -2 cleans + 1 jerk (rest 10 seconds b/w cleans) *work up to a max for the day, start around 50% of your 1rm! b) fintess / fat loss – every 3 mins for 18 mins (6 sets) -5 hang power clean -5 push press -5 front squats -30 second plank hold 3) conditioner – for time: -row 1000 meters immediately followed by… 4 rounds of: -5 power clean (155,105) -10 hand release push ups -20 wallballs (20,14) posted in uncategorized | leave a reply 12/6 wod posted on december 5, 2016 by crossfit advance reply 1) skill: 10 mins – kipping drills (if you don’t have at least 3 strict pull ups then you will be doing 5 strict pull ups every 2 mins for 10mins as you have no business learning a kip until your shoulder joint is strong enough to support your bodyweight!) -kipping drill -kipping pull up drill -for advanced athletes with perfect kipping skills you may work on butterfly pull ups or kipping c2b pull ups instead… 2) conditioner: 24 min emom (8 rounds) 1st min: 10 c2b pull ups 2nd min: 15 russian kb swings (blue,red) 3rd min: 30 double unders (75 singles) *if you cannot complete the given task with 10-15 seconds rest then lower the weight or lower the reps to get within the time constraints… posted in uncategorized | leave a reply 12/5 wod posted on december 4, 2016 by crossfit advance reply 1) warm up: 2 rounds -15 banded glute bridges -10 banded lateral walks each direction -10 jumping squats with empty barbell on back (scale = no weight) -10 good mornings with empty barbell on back -rest 60 seconds 2) strength: take 5 mins to warm up to your first set of squats, then… a) performance – every 2.5 minutes, for 15 minutes (6 sets) of: -front squat x 3 reps – no tempo today find a 3rm b) fintess / fat loss – 5 rounds -10 front squats (scale = db front rack squats/goblet squat/air squat) -10 db or plate chops (each side) -40 flutter kicks -rest 60-90 seconds 3) conditioner: (go in heats of 6) buy in – 500m row then, perform 21-15-9 of: -thrusters (135,85) (scale = db thruster) -burpee over bar posted in uncategorized | leave a reply 12/3 wod posted on december 2, 2016 by crossfit advance reply 1) strength: every 2 mins for 10 mins -10 thrusters *work up to a challenging weight for the day 2) conditioner: 5 rounds for time (20 min cap) buy in: 800m run then immediately perform 5 rounds of… -10 box jumps (24,20) (scale = step ups) -10 sumo deadlift high pull w/ barbell (95,65) -10 toes to bar 3) extra credit: 3 sets (not for time) -10 barbell curls -hanging l-sit hold for max time (scale = hanging bent knee hold) -rest 60 seconds posted in uncategorized | leave a reply 12/1 team wod posted on november 30, 2016 by crossfit advance reply 1) core work – 2 rounds of: -60 second plank hold -rest 15 seconds -30 second left side plank hold -rest 15 seconds -30 second right side plank hold -rest 30 seconds 2) strength: a) performance – 5 rounds -tempo bench press x3 reps (3-1-x-2) -rest 60 seconds -10 butterfly/kipping pull ups (work on form and quality of your kip!) -rest 60 seconds b) fintess / fat loss – 5 rounds -bench press x8-10 reps -rest 60 seconds -6-8 strict pull ups -rest 60 seconds 3) conditioner – 15 min amrap – teams of 2, only 1 person works at a time: -20 renegade rows (50,30) (l. arm row, push up, r. arm row) (scale = no push up) -40 hang db snatch (50,30) -60 kb swings (blue, red) -80 double unders posted in uncategorized | leave a reply 11/30 wod posted on november 29, 2016 by crossfit advance reply 1) skill: power clean drills (use empty barbell or very light weight) -3 hi hang clean shrug -3 hi hang clean high pull -3 hang muscle clean (no knee re-bend) -3 hang power clean -3 front squat -3 hang squat clean -3 position clean from strength section below (scale = 3 position power clean) -rest 1 min and repeat 2) strength – a) performance –  every 90 seconds for 15 mins (10 sets) -3 position clean with 2 second pause at each position *set up for your clean from the ground as usual, you will then separate the weight from the ground and pause 1″ above the floor for 2 seconds, then pull up to just below the knee and pause for 2 seconds, then pull up to just above the knee and pause for 2 seconds and then complete your full squat clean from there. work up to a heavy set on the complex for the day… b) fitness / fat loss – 12 min alternating emom even mins – 5 hang power clean odd mins – 20 mountain climbers 3) conditioner: 10 min amrap -10 front rack split squats (r. leg in front) (115,75) (use abmat under knee) -10 front rack split squats (l. leg in front) (115,75) (use abmat under knee) -10 t2b -10 burpee over bar posted in uncategorized | leave a reply 11/29 wod posted on november 28, 2016 by crossfit advance reply 1) skill: 5 mins – power jerk drills – 2 sets (use only the barbell or very light weight) – push press x3 – tall power jerk x3 – pause power jerk x3 (demo video is a split jerk, you will just do power instead) – power jerk x3 2) strength: a) performance – every 2 mins for 12 mins (6 sets) 1 push press + 2 power jerk *work up to a max for the day b) fitness / fat loss – every 2 mins for 12 mins (6 sets) 5 push press 3) conditioner: in teams of two, with one partner working at a time, partners alternate full rounds to complete as many rounds and reps as possible in 20 minutes of: -5 hand stand push-ups (scale = db push press) -10 slam balls (30,20) -25 double unders (scale = 75 singles) -row (250m,200m) posted in uncategorized | leave a reply 11/28 wod posted on november 27, 2016 by crossfit advance reply 1) strength: take 5 mins to warm up to your first set of squats, then… a) performance – every 2.5 minutes, for 15 minutes (6 sets) of: -tempo back squat x 5 reps @ 3-1-x-1 b) fintess / fat loss – 5 rounds -8-10 back squats (scale = goblet squat/air squat) -10 russian twists (each side) -40 flutter kicks -rest 60-90 seconds 2) conditioner for time: 21-15-9 –kettlebell swings (blue,red) -push-ups -pull-ups 3) extra credit: 3 sets of -20 wallball sit-ups -20 kb russian twists posted in uncategorized | leave a reply post navigation ← older posts reebok button ends --> crossfit faq's the exercises understanding crossfit recent posts 12/10 wod 12/8 team wod 12/7 wod 12/6 wod 12/5 wod archives december 2016 november 2016 october 2016 september 2016 august 2016 july 2016 june 2016 may 2016 april 2016 march 2016 february 2016 january 2016 december 2015 november 2015 october 2015 september 2015 august 2015 july 2015 june 2015 may 2015 april 2015 march 2015 february 2015 january 2015 december 2014 november 2014 october 2014 september 2014 august 2014 july 2014 june 2014 may 2014 april 2014 march 2014 february 2014 january 2014 december 2013 november 2013 october 2013 september 2013 august 2013 july 2013 june 2013 may 2013 april 2013 march 2013 february 2013 january 2013 december 2012 meta log in entries rss comments rss wordpress.org proudly powered by wordpress


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