Categorized as: Beast Mode

Thursday 19 June 2014

Crossfit 619

Strength

Superset
10 x 12 Strict Pull Ups
10 x 12 GHD Sit Ups
Every 2:30 Seconds

Workout of The Day

1 Mile Run for Time

Extensive Group Stretch

crossfit 619

Wednesday 18 June 2014

Crossfit 619

CrossFit 619 Testimonial of The Month

Hey Chris!

So its been 37 days since I started your diet plan. I’ve learned a lot and feel like I’ve finally got control over my shitting eating habits! I wanted to let you know that I’ve lost 10.6lbs and 6.5 inches. I did take before pictures, but I’m not ready for after photos yet haha. My goal is to loose another 10-15lbs by September. Hopefully this Caribbean vacation won’t set me back too much. Also, I was wondering if you had a body fat caliper/measurement tool and could take my body fat %? I’d love to see what that is as well. Once I hit my goal I’ll send you the after photos πŸ™‚ Thanks again for all the help and noticing all my hard work!! After this, I want to get those handstands down and be able to do pull ups without any of those stupid bands πŸ™‚

So glad I joined 619!!

Katie

crossfit 619 san diego

Skillwork

7 x 2 – 2 Position Snatch Deadlift (Launch + High Hang)

Strength

7 x 3

3 Minute Rest Intervals

Shoot for 1 Rep Max if you are feeling it on the last couple sets

Workout of The Day

500 Meter Row Buy In

50-40-30-20-10
Double Unders
25-20-15-10-5
Kettlebell Swings

500 Meter Cash Out

Tuesday 17 June 2014

crossfit 619 san diego

Supplemental Power Development

From the Jerk Boxes

5 x 1 Behind the Neck Push Jerk
5 x 1 Jerk Dip + Push Jerk
7 x 1 Split Jerk

Power

Push Press
6 x 3
Every 2 Minutes

Strength

Superset
Close Grip Bench Press
6 x 6
GHD Sit Ups
6 x 12 (8)
Every 3 Minutes

WOD

400 Meter Buy In

10-9-8-7-6-5-4-3-2-1
Toes to Bar
Burpees

400 Meter Cash Out

Monday 16 June 2014

crossfit 619

Burgener Warm Up aka
Snatch Drills to Enhance Skills

1. Down and Finish (Speed through the middle)
2. Elbows High and Outside (Keep the Bar Close)
3. 1+2+Muscle Snatch (Strong Turnover)
4. Snatch Lands 2”,4”,6” (Footwork)
5. Snatch Drops (Footwork)

Front Squat Warm Up Partner Up with The I go, You Go Method

Front Squat 3 x 5
Front Squat 3 x 3 with 3 Second Pause bring the hips forward
Front Squat 4 x 1 ΒΌ Squats

Strength

Superset
Front Squats
5 x 3
Strict Handstand Push Ups
5 x 6
Every 2:30 Seconds

Superset
Front Squats
5 x 3
Strict Chest to Bar Pull Ups
5 x 6
Every 3 Minutes

Supplemental Power Development
6 x 1 High Hang Clean
6 x 1 Hang Clean from the Launch Position
6 x 1 Clean

Workout of The Day

CrossFit Benchmark WOD β€œKaren”
150 Wall Balls for Time

Thursday 12 June 2014

Strength

Front Squat

7 x 4 (7)

3 Minute Rest/Stretch in Between Sets

Supplemental Strength
Overhead Squats
5 x 3
1 1/4 Front Squats
5 x 1
Power Clean
7 x 1
2 – 3 Minute Rest Intervals

Workout of The Day

5 Rounds
15 Wall Balls
20 Double Unders
400 Meter Run

Wednesday 11 June 2014

Wednesday

Strength

Barbell Row
4 x 7
Every 2 Minutes

Pendlay Row
4 x 7
Every 2:30 seconds

Chin Ups
4 x 7
Every 3 Minutes

Supplemental Strength
5 x 8 Single Arm Row
5 x 8 High Row
5 x 8 Seated Cable Row

Workout of The Day

3 Rounds
33 Sit Ups
33 Push Ups
33 Squats
400 Meter Run

Tuesday 10 June 2014

Tuesday

Strength

Bench Press
5 x 3 @ 80-90% of 1 Rep Max
Every 2 Minutes

Close Grip Bench Press
5 x 8 @ 75-85% of 1 Rep Max
Every 3 Minutes

Supplemental Strength
Incline Bench Press 5 x 8
Strict Press 5 x 8
Dips 3 x 15
French Press 3 x 10
Skull Crushers 3 x 10

Workout of the Day

10-9-8-7-6-5-4-3-2-1
Handstand Push Ups
Pull Ups

10-9-8-7-6-5-4-2-1
GHD Sit Ups
Box Jumps 24/20

Monday 9 June 2014

Find your 1 Rep Max Back Squat Today!!!!

Monday

Strength

Back Squat
5 x 3 (7) @ 80-90% of 1 Rep Max
Every 2 Minutes

Find your 1 (3) Rep Max for Back Squat
5 x 1 (3) @ 95-105% of 1 Rep Max
Every 3 Minutes

Back Squat
1 x 20 @ 55% of 1 Rep Max
Rest 1 Minute keep weight the same for
Front Squat
1 x 15

Supplemental Strength 3-5 Minute Rest Intervals
(please arrive 40 minutes early)
Strict Pull Ups 1 x 15
Weighted Pull Ups 5 x 5
Leg Extensions 4 x 8
Leg Extensions 1 x 21
Barbell Lunges 3 x 20

Every Minute on The Minute x 8 Minutes
Even 16 GHD Sit Ups
Odd 8 Romanian Deadlifts

Workout of the Day

50 Wall Balls
25 Deadlifts 275/185 Level 2 225/155 Level 3 175/105
50 Wall Balls
* 5 Burpees Every Minute on The Minute

Thursday 5 June 2014

Crossfit 619

Power

8 x 1 Power Snatch
every 90 seconds

Strength

5 x 5 Overhead Squats
every 2 minutes

Workout of the Day

21-15-9
Pull Ups
Kettlebell Swings 1.5/1.0
200 Meter 20# Medicine Ball Run Between and After last round