North Gym address: 5400 Bleaux Ave, Springdale AR, 72762 South Gym address: 3162 W Martin Luther King Blvd, Fayetteville AR, 72701, ,
(479) 685-9493 | info@crossfit540.com

12/20/2014

12/20

 

CrossFit 540:7,8,9,10

CrossFit 540 South: 10,11

 

 

The 12 rounds of CrossFit

 

On the 1st round of CrossFit your trainer gave to thee... One Squat clean down to your knees

 

On the 2nd round of CrossFit your trainer gave to thee... 2 Heavy Thrusters and a squat clean down to your knees

 

On the 3rd round of CrossFit your trainer gave to thee... 3 Handstand Pushups, 2 Heavy thrusters and a squat clean down to your knees

 

On the 4th round of CrossFit your trainer gave to thee... 4 Sumo Deads, 3 Handstand Pushups, 2 Heavy thrusters and a squat clean down to your knees

 

On the 5th round of CrossFit your trainer gave to thee... 5 DIPS ON RINGS!!!!!! 4 Sumo Deads, 3 Handstand Pushups, 2 Heavy thrusters and a squat clean down to your knees

 

On the 6th round of CrossFit your trainer gave to thee... 6 Kettles swinging, 5 DIPS ON RINGS!!!!!! 4 Sumo Deads, 3 Handstand Pushups, 2 Heavy thrusters and a squat clean down to your knees

 

On the 7th round of CrossFit your trainer gave to thee... 7 burps a burping, 6 Kettles swinging, 5 DIPS ON RINGS!!!!!! 4 Sumo Deads, 3 Handstand Pushups, 2 Heavy thrusters and a squat clean down to your knees

 

On the 8th round of CrossFit your trainer gave to thee... 8 Pulls a-upping, 7 burps a burping, 6 Kettles swinging, 5 DIPS ON RINGS!!!!!! 4 Sumo Deads, 3 Handstand Pushups, 2 Heavy thrusters and a squat clean down to your knees

 

On the 9th round of CrossFit your trainer gave to thee... 9 Balls a walling, 8 Pulls a-upping, 7 burps a burping, 6 Kettles swinging, 5 DIPS ON RINGS!!!!!! 4 Sumo Deads, 3 Handstand Pushups, 2 Heavy thrusters and a squat clean down to your knees

 

On the 10th round of CrossFit your trainer gave to thee... 10 Boxes Jumping, 9 Balls a walling, 8 Pulls a-upping, 7 burps a burping, 6 Kettles swinging, 5 DIPS ON RINGS!!!!!! 4 Sumo Deads, 3 Handstand Pushups, 2 Heavy thrusters and a squat clean down to your knees

 

On the 11th round of CrossFit your trainer gave to thee... 11 Deads a lifting, 10 Boxes Jumping, 9 Balls a walling, 8 Pulls a-upping, 7 burps a burping, 6 Kettles swinging, 5 DIPS ON RINGS!!!!!! 4 Sumo Deads, 3 Handstand Pushups, 2 Heavy thrusters and a squat clean down to your knees

 

On the 12th round of CrossFit your trainer gave to thee... 12 Bars a toeing, 11 Deads a lifting, 10 Boxes Jumping, 9 Balls a walling, 8 Pulls a-upping, 7 burps a burping, 6 Kettles swinging, 5 DIPS ON RINGS!!!!!! 4 Sumo Deads, 3 Handstand Pushups, 2 Heavy thrusters..... and a squat clean down to your knees!!!!!!!!!!

 

Deadlift weight: a:225/155, b:205/135, c:165/95

SDHP: 95/65, 75/55, 65/45

KB:70/55, 55/45, 35/25

Thrusters/ Cleans: a135/95 b115/75 c 95/65

 

!!**As is tradition at 540, in an effort to get in the Christmas spirit, you are encouraged to SING "5 DIPS ON RINGS!!!!!", every time you do dips on rings.

12/19/2014

12/19

 

CrossFit 540: 5.15,6.15,8.15,11.30,4.30,5.30,6.30

CrossFit 540 South: 5.15,6.15,11.30,4.30,5.30,6.30

 

HPC Ladder

as long as possible - starting at 2 reps, going up by 2 reps

A)155/105

B)135/85

C)95/55

 

Fran

 

21-15-9

Thrusters 95/65

Pullups

 

 

AAB

Snatch

12x1 @ 70-75%  rest 30 sec

 

Squat Clean

12x1 @ 70-75% rest 30 sec

 

8 sets of complex AHAP

Clean

Hanging Clean

Jerk

 

Fran

21-15-9

Thrusters 95/65

Pullups

12/18/2014

12/18

 

CrossFit 540: 5.15,6.15,8.15,11.30,4.30,5.30,6.30

Crossfit 540 South: 5.15,6.15,11.30,4.30,5.30,6.30

 

Bench Press

Max reps @60-65%

Wide Grip

Close Grip

Mid Grip

 

20 min AMRP

1 Rope Climb/4 Strict Pullups

3 Push Press

5 F Squats

7 Burpees

9 Sit ups

 

AAB - get started quick!!!!

Banded Bench Press

3 sets of 3 Reps@ 45/50% Wide Grip

3 sets of 3 Reps@ 45/50% Mid Grip

3 sets of 3 Reps@ 45/50% Close Grip

 

Bench Press

8 reps Close Grip Bench Press

5lbs more than last week

If you were unable to complete last weeks set unbroken,

switch to mid grip and lower weight by 10%

 

Alt between

Shoulder Press

3 sets of 8 @ AHAP

and

Under hand Grip Upright Rows - same weight as Shoulder Press

 

20 min AMRP

1 Legless RC

3 Push Press

5 F Squats

7 Burpees

9 GHD's

12/17/2014

12/17

 

Rest Day!

 

Open Gym at 5.30 North!

12/16/2014

12/16

 

CrossFit 540: 5.15,6.15,8.15,11.30,4.30,5.30,6.30

CrossFit 540 South: 5.15,6.15,11.30,4.30,5.30,6.30

 

 

Burpee ladder

Every 1 min perform

A buy in of

5 Dimmel Deads

1 attempt at cleaning on 6th Dimmel

then 1 Burpee Bar Over

Minute 2,

 

5 Dimmel Deads

1 attempt at cleaning on 6th Dimmel

2 Burpee Bar Overs......

and so on

 

Turkish Get ups

15 reps on Both Arms

AHAP

 

10 min AMRP

21-15-9

Front Squats

Jerks

T2B

A)95/65

B)75/45

C)55/35

 

AAB

Find Back Squat Max

3 reps @90%

if you did the 90% on ur way to the max.... count it

 

Alternate between

Anderson Good Mornings

3 sets of 10 @35-45% clean max

 

GHD Obliques w hanging KB

3 sets of 15

 

Strict Pullups

3 sets of 20

 

7 min AMRP

21-15-9

OH Squats 115/75

T2B

12/15/2014

12/15

 

CrossFit 540: 5.15,6.15,8.15,11.30,4.30,5.30,6.30

CrossFit 540 South: 5.15,6.15,11.30,4.30,5.30,6.30

 

Run 800M

10-9-8-7-6-5-4-3-2-1

Power Cleans

Pullups

then

Run 800

A)135/95

B)115/75

C)95/55

 

AAB

10 min to find Behind the neck Jerk

 

3/4 Banded Bench Press Close Grip

8 reps @45%-50%

6 reps 5-10lbs heavier

Double bands (Purple or Red)

set up Safety bar a few inches from chest

 

Alt between

3rds

10 Ring Dips

3 sec hold at the bottom - 3 sec hold at top

and

3rds

20 Ghd's

 

Two A day Wod

Row 750 M

10-8-6-4-2

Power Cleans

MU

then Row 750M

225/145

12/14/2014

12/14

 

CrossFit 540: 8,12,1

CrossFit 540 South: 12,1

 

Back Squat

10 sets of 2@70-75

 

Run 800M for time

 

21-15-9

Deadlifts

WB

A)225/155

B)205/135

C)165/105

 

AAB

Back Squat

10 sets of 2 @ 70-75%

 

Deficit Deadlift

Standing on 35's

find max

 

Walking Good Morning

3 sets of 15 on each leg

guys 75-115, Girls 65-95

 

Banded KB Swings

 

21-15-9

Deadlifts

WB

225/155

12/12/2014

12/12

 

CrossFit 540: 5.15,6.15,8.15,11.30,4.30,5.30,6.30

CrossFit 540 Soouth: 5.15,6.15,11.30,4.30,5.30,6.30

 

4rds

30 WB

Run 400M

30 WB Lunges

rest 1 min

 

AAB

Hi Hang Snatch Drop

@ 50,60,65,70,70,75

 

Snatch

Pause at Knee AHAP

EMoM 10

 

P Clean

1 rep @75%

rest 30 sec

 

Two A day

3rds

Run 1 mile for time

12/11/2014

12/11

 

CrossFit 540: 5.15,6.15,8.15,11.30,4.30,5.30,6.30

CrossFit 540 South: 5.15,6.15,11.30,4.30,5.30,6.30

 

10 min AMRP

3 Cleans

7 Pushups

10 Box Jumps

A)165/115

B)145/100

C)115/75

 

recover, then with the same weight used in wod

 

2 min of OH Holds

2 min of Front rack holds

2 min of Deadlift holds (double overhand grip)

2 min of wall sit holds (90 degrees)

2 min of plank holds

 

AAB

Banded Jerks (red for 200+, purple for 200-)

8 sets of 3 @ 50%

 

Bench Press

1 set of 8 Close Grip

75% of max -  add 5lbs from last week.  Note the weight and if you were succesfull in completing all 8 reps

 

alt between

 

Banded Strict Pullups

3*8

Bent Over Rows

3*10

Banded Planks

3, one minute holds

 

Two a Day

Row 1000M

15 MU for time

 

10 min AMRP

5 Squat Snatches

5 BF Burpees

10 Squat Snatches

10 BF Burpees

15

15

155/105

12/10/2014

12/10

 

CrossFit 540: 5.15,6.15,8.15,11.30,4.30,5.30,6.30

CrossFit 540 South: 5.15,6.15,11.30,4.30,5.30,6.30

 

Front Squats

3-3-3 Pausing 3 seconds at Bottom@60%

2-2-2-2@80%

 

7rds

10 Thrusters

10 Pullups

rest 30 sec

75/55

 

AAB

 

Find Front Squat max

3x1 @95%

 

Good Mornings

3x10 @ 50-55% F Squat Max

 

alt sets of

 

Reverse Leg Curls

3x10

and

Hip Bridges

3x20 50-55% Front Squat max

 

15 Thrusters 75/55

15 OH Squats

4 R Climbs

10 Thrusters

10 Thrusters

3 R Climbs

5

5

2 R Climbs

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