Results For Category: "CrossFit Strongman"
December 27, 2019
WOD: Floor Press, Farmer Carry, Reverse Goblet Lunges, KB rows
CONDITIONING
“Strongman Saturday”
– Heavy Sledpush
– Heavy Farmer Carry
– Stone to Shoulder or Overshoulder
– Tire Flips
– Heavy sandbag or DBall Carry against stomach
– Stone Carry
*Done as AMRAP 20 with stations. Athletes can choose how much work to perform of each
*If you do not have any strongman equipment perform
*You are NOT limited to only these options
*Alternate Workout:
AMRAP 20 with a partner:
50 Meter Farmer Carry (70, 53)
10 Reverse Goblet Lunges (53, 35) (10 reps each leg)
10 1-Arm KB Rows (53, 35) (10 reps each arm)
*One athlete completes a FULL round at a time while their partner rests.
June 20, 2019
WOD: Handstand Push Ups + Strongman Toys
STRENGTH
Handstand Push-ups: Accumulate reps RX’d by coach
*In between sets complete 20 Banded Facepull-aparts
Metcon:
Strongman Style Workout!!
Power Clean, Bulgarian Split Squat, Prowler Push, Sprint, Farmer Carry
STRENGTH 1) Power Clean: 6 x 3 @75%, every 90s– Use Monday’s 1RM.2) Back Rack RFESS: 4 x 5 ea. Rest 90s.*Also known as a ”Bulgarian Split Squat”METCON 4 Rounds of:40 yd Prowler Push (140,90)40 yd SprintRest 90sEXTRA CREDIT Single Arm Farmer Carry: Max 100 Ft. Trips in 5 Minutes. Alternate sides. Go as AHAP.
Parallel Box Squats; Speed Pull Deadlifts; Seated Box Jumps; Goblet Walking Lunges; Sumo Deadlift High-pull
Strength:
Wide Stance Box Squats: 6×3 @70% every :60.
Use parallel box height
Speed Pull Deadlifts: 6×1 @ 75%, every :30.
Seated Dynamic Box Jumps
Accumulate 25 jumps to a challenging height, rest :60.
Then:
For Time:
60 Goblet Walking Lunges (53,35)
60 Sumo Deadlift High-Pull (53,35)
7:00 Time Cap
Strongman Fun!!
GPP/Strongman Fun 20:00 AMRAP
Then:
5 rounds for time of:
21 doubleunders
15 kettlebell swings (53,35)
9 renegade rows each arm
Front Rack Carry, Farmer Carry, Sit-ups, Push-ups
Double Kettlebell Front Rack Carry 4 x 100 yards
THEN
16:00 AMRAP
100 meter Farmer Carry AHAP
25 Sit-ups
25 Push-ups
Kettlebell Swing and Zercher Walk
Kettlebell Swing 5 sets of 10 as heavy as possible
THEN
Zercher Walk
5 attempts, going up in weight each time
2 Arm Turkish Get-up, Plate Carry
Strength/Skill
2 Arm Turkish Get-up
Metcon
For time:
1 mile plate carry 45/25#
Windmills, Push Press, Burpees
Strength/Skill
Windmills 5,5,5,5,5
Metcon
For time:
100 Push Press 135/95#
*15 Burpee penalty for every drop
Turkish Get-up and CFR Chest Day
Strength/Skill
Turkish Get-up
find 1 rep max on each side
Metcon
“CFR Chest Day”
For time:
50 In-and-out Push-ups
Run 400 meters
50 Decline Push-ups 20″
Run 400 meters
50 Push-ups
Run 400 meters