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Benchmark Wednesday, Sweat Local Week

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R2R Fitness (Metropolis), R2R Fitness (Paducah) – CrossFit

Metcon (No Measure)

For this weeks programming there will be 3 different levels of programming to choose from. Level 1 will be the like the normal prescribed (Rx) level we program every week. Level 2 will be the scaled level. Level 3 will be for beginners. The coach will help you choose what level to do.

Sally Up (No Measure)

Warm up for today 😉

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
L1

Metcon (Time)

Level 2:

5 Rounds For Time of:

400m Run

15 Overhead/Front/Goblet Squats (pick one)

Level 3:

5Rounds for Time of:

200m Run

15 Goblet Squat (Coaches Choice)

Sept. 6th

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R2R Fitness (West Paducah) – CrossFit

Metcon (3 Rounds for reps)

In a 4:00 Window:

400 Meter Run

15/12 Cal Row

15 Hang Power Cleans (115/80)

Max Lateral Burpees over bar in time remaining.

Rest 4:00

“All Fours” Part #2

In a 4:00 Window:

400 Meter Run

12/9 Cal Row

12 Hang Power Cleans (155/105)

Max Lateral Burpees over bar in time remaining.

Rest 4:00

“All Fours” Part #3

In a 4:00 Window:

400 Meter Run

9/6 Cal Row

9 Hang Power Cleans (185/135)

Max Lateral Burpees over bar in time remaining.

*Use the Bike as well for an extra piece of equipment. If the class is too big, then some can start with the row instead of the run and vice versa.

Metcon (No Measure)

Buy Out:

50 AB Mat sit-ups

25 Up right rows with a 45/25# plate

50 AB mat sit-ups

Sweat Local Day 2

By: 0

R2R Fitness (Metropolis), R2R Fitness (Paducah) – CrossFit

Metcon (No Measure)

For this weeks programming there will be 3 different levels of programming to choose from. Level 1 will be the like the normal prescribed (Rx) level we program every week. Level 2 will be the scaled level. Level 3 will be for beginners. The coach will help you choose what level to do.

Warm-up (No Measure)

7 Minutes of the Pizza Game

Penalty is 5 Sit Ups to get back in.

Metcon (AMRAP – Rounds and Reps)

Level 1:

15 Minute AMRAP of

50 Double Unders

25 Kettlebell Swings (53/35)

15 Toes to Bar

Level 2:

15 Minute AMRAP of

25 Double Unders/100 Single Unders

25 Kettlebell Swings (35/26)

10 Toes to Bar

Level 3:

15 Minute AMRAP of

100 Single Unders

20 Kettlebell Swings (Coaches Choice)

15 Toes to Rig or Sit Ups

Metcon (3 Rounds for reps)

Cash Out:

12 Minute EMOM of:

Minute 1: Kettlebell Farmers Carry

Minute 2: Mountain Climbers

Minute 3: Burpee Broad Jumps

Minute 4: Rest

Scoring:

Farmers Carry: There will be 2 cones 25 ft apart. Every 25 ft is 1 rep.

Mountain climbers: It will be 1, 1, 2, 2, 3, 3, etc.

Burpee Broad Jump: Do a burpee then broad jump and that will be 1 rep.

September 5th

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R2R Fitness (West Paducah) – CrossFit

Snatch (8 x 5 )

8 Sets of the Complex:

Pausing Snatch + Squat Snatch + Overhead Squat

On the Pausing Snatch (full description below), pause for a full 2 seconds at each position.

On the Squat Snatch, pause for a full 2 seconds in the bottom of the squat before standing.

On the Overhead Squat, pause for a full 2 seconds as well in the bottom of the squat before standing.

Pausing Snatch – We are looking to pause for our 2 seconds at (3) different positions:

Pause #1 – 3 inches off the floor

Pause #2 – Knee-level

Pause #3 – Power position

Pause #1 takes place just off the floor, where the bar is just about 3″ off the ground. The second position is at knee level, where we are looking for vertical shins and a rock-solid midline. The third position is at the power position, where the bar is high in the pockets with both a slight knee bend and shoulders just over the bar.

On the squat snatch, pause in the bottom of the squat (the catch position). Focus on our best positioning here in this pause.

On the overhead squat, same two second pause in the bottom, dialing in our positioning.

Use the below percentages, in which is week two (of three) of this specific progression. Rest as needed between sets.

Set #1 – 54% of Current Snatch

Set #2 – 54% of Current Snatch

Set #3 – 59% of Current Snatch

Set #4 – 59% of Current Snatch

Set #5 – 64% of Current Snatch

Set #6 – 64% of Current Snatch

Set #7 – 69% of Current Snatch

Set #8 – 69% of Current Snatch

Back Squat (10-8-6-8-10)

10 Repetitions @ 63% of estimated 1RM

8 Repetitions @ 68% of estimated 1RM

6 Repetitions @ 73% of estimated 1RM

8 Repetitions @ 68% of estimated 1RM

10 Repetitions @ 63% of estimated 1RM

Score your heaviest 6 rep. Rest as needed between sets, but aim not to exceed (3) minutes.

Metcon (No Measure)

Buy Out: (If time allows)

4 “Giant Sets”:

5 Strict C2B Pull-Ups

10 Dumbbell Bench Press

15 GHD Sit-Ups

20 Hip Extensions

If we do not yet have strict chest to bar pull-ups, use a band as necessary to move through the range of motion.

Aim to build in loading on the dumbbell bench press, with the goal of completing all four sets of 10 unbroken.

Aim to move through all four stations with minimal rest in between. Not for time, but we want to view this series of movements as one “giant set”. Rest 2:00 between rounds.

LABOR DAY, Sweat Local Day 1

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R2R Fitness (Metropolis), R2R Fitness (Paducah) – CrossFit

Metcon (No Measure)

For this weeks programming there will be 3 different levels of programming to choose from. Level 1 will be the like the normal prescribed (Rx) level we program every week. Level 2 will be the scaled level. Level 3 will be for beginners. The coach will help you choose what level to do.

Warm-up (No Measure)

7 Minutes of:

“Freeze Tag”

then Coaches choice for Warm Up

Loredo (Time)

6 Rounds for time of:

24 Squats

24 Push-ups

24 Walking Lunge Steps

400m Run
In honor of U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, TX, was killed on June 24, 2010
To learn more about Loredo click here
L1

Metcon (Time)

Level 2:

5RFT of

24 Air Squats

24 Push Ups

24 Walking Lunges

400m Run

Level 3:

4RFT of

20 Air Squats

20 Push Ups

20 Walking Lunges

300m Run

Happy Labor Day

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R2R Fitness (West Paducah) – CrossFit

Metcon (AMRAP – Rounds and Reps)

“The Chief with some Labor”

Max Rounds and Reps in 3 minutes of:

3 Power Cleans 165/115

6 Hand Release Push-ups

9 Air Squats

Rest 1 minute. Repeat for a total of 5 cycles.

*Pick up where you left off on the start of each new round. Score will be rounds and reps.

Sept 2nd

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R2R Fitness (West Paducah) – CrossFit

Metcon (Time)

400 Meter Run, 50 Wallballs (20/14) *Females, 9′ Target

400 Meter Run, 35 Deadlifts (135/95)

400 Meter Run, 20 Burpee Box Jump Overs (24″/20″)

400 Meter Run, 35 Deadlifts (135/95)

400 Meter Run, 50 Wallballs (20/14) *Females, 9′ Target
Stimulus wise, we looking for light loads and large sets.

On the wallball, we are looking to choose a medicine ball that allows for 15+ repetitions unbroken.

On the deadlift, we are looking for a load that allows for 25+ repetitions unbroken, when fresh.

If we are unable to run today, modifications below:

Rowing – 500/400 Meters per round

Assault Bike – 28/18 Calories per round

Partner Friday

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R2R Fitness (Metropolis), R2R Fitness (Paducah) – CrossFit

Metcon (5 Rounds for reps)

Teams of 3-5

5 Minutes at Each Station:

Prowler Push (90#)

Assault Bike

Tire Flips

Barbell Yoke Carry (135/95)

Plate Push

How to Score:

Prowler Push: Every 10ft counts as 1 rep. There will be cones set up for 50 ft.

Assault Bike: Every Cal is 1 rep.

Tire Flips: Every flip is 1 rep.

Barbell Yoke Carry: Every 10ft counts as 1 rep. There will be cones set up for 50 ft.

Plate Push: Every 6ft mat will count as 1 rep.

Coaches notes:

CFP: Set up cones in middle of side parking lot. One side will be prowler, other side will be Yoke carry.

SCCF: Try to do the same as above.

Plate Push: At CFP take a 45# plate and put it on a green or yellow mat/pad. It will help it have less friction. At SCCF, use a steel plate on the rubber floor mat.

How to do Plate pushes: https://www.youtube.com/watch?v=xFtmUP6A1p4