#SummerStrong @ PCF

 

#SUMMERSTRONG @ PCF:  Check out everything we’ve got going on for Summer ’18

  • Monday 5/28: Potomac Closed | Head over to Patriot for Memorial Day Murph
  • Memorial Day Murph | Patriot CrossFit | Sign up for heats here:
    8:00am Heat | 8:30am Heat | 9:00am Heat |  9:30am Heat | 10:00am Heat | 10:30am Heat
  • Post Murph Get Together @ Thirsty Bernies: 12-4 PM Private Party They’re opening up 12-4 just for us for a private party. Bring your friends and family! If you plan on attending, we’ll need a final count, so let us know here.  
  • NEW! PCF Slack Channel Join here! Read more here!
  • NEW! PCF #SummerStrong Tank Tops Order Here by 5/15!
  • NEW! Open GYM: Sundays 9:30 @ Potomac / Sundays 10:30 @ Patriot
  • NEW! SWEATCON Class: CrossFit-style, cardio-based class designed to make you sweat!
    • POTOMAC: Tues 1845 | Thurs 0645 | Sat 0930
    • PATRIOT: Weds 0930 | Thurs 1830 | Fri 1530 | Sun 0930 & 1700
  • NEW! MESS Movement Efficiency Seminar Series: w/ Coach Colin starting 5/16 at 1845 | $199 for six sessions
  • NEW! CrossFit Weightlifting Seminar: July 21 & 22 @ Patriot CrossFit! Join the CrossFit HQ Weightlifting Seminar staff for a two-day seminar on the snatch and clean-and-jerk. Click here to register!
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Friday 170901 at Patriot

RX’d

A.

Three sets of:
Bulgarian Split Squats x 6-8 reps @ 31X1
Rest 90 seconds
Dumbbell External Rotations x 8-10 reps @ 2010
Rest 90 seconds


B.

Four rounds for time of:
Run 400 Meters
8 Ground to Overhead (135/95 lbs)
Level II

A.

Three sets of:
Bulgarian Split Squats x 6-8 reps @ 31X1
Rest 90 seconds
Dumbbell External Rotations x 8-10 reps @ 2010
Rest 90 seconds

B.

Four rounds for time of:
Run 400 Meters
8 Ground to Overhead (115/75 lbs)
Level I

A.

Three sets of:
Bulgarian Split Squats x 6-8 reps @ 31X1
Rest 90 seconds
Dumbbell External Rotations x 8-10 reps @ 2010
Rest 90 seconds

B.

Four rounds for time of:
Run 400 Meters
8 Ground to Overhead (95/65 lbs)
Programming Notes:
This should take 9-12 minutes for most athletes so please modify the reps, rounds or weight as needed to achieve this. Relax your faces, shoulders and breathing on the run. Reps of the GTO should be unbroken in the first round so pick a weight you can do this with. The reset will be in the hang position so you can touch and go off the ground. If you do rest, do so with good posture and positive self talk. No hands on knees, frowning or shaking the head no. Instead, tell yourself, “I am strong”, shake your head yes, calm your breathing and get your hands back on the bar as quickly as possible. For more, go here.

Thursday 170831 at Patriot

RX’d

A.

Five sets of:
Push Press x 5 reps
Rest 2-3 minutes

B.

For time:
15 Deadlifts (225/155 lb)
30 Wall Ball Shots (20/14 lbs)
12 Deadlifts
24 Wall Ball Shots
9 Deadlifts
18 Wall Ball Shots
Level II

A.

Five sets of:
Push Press x 5 reps
Rest 2-3 minutes

B.

For time:
15 Deadlifts (185/135 lb)
30 Wall Ball Shots (20/14 lbs)
12 Deadlifts
24 Wall Ball Shots
9 Deadlifts
18 Wall Ball Shots

Level I

A.

Five sets of:
Push Press x 5 reps
Rest 2-3 minutes

B.

For time:
15 Deadlifts (135/95 lb)
30 Wall Ball Shots (14/8 lbs)
12 Deadlifts
24 Wall Ball Shots
9 Deadlifts
18 Wall Ball Shots


Wednesday 170830 at Patriot

RX’d

A.

Five sets of:
Cleans x 1.1.1
(rest 10 seconds between singles)
Rest 2-3 minutes

B.

Complete as many rounds and reps as possible in 4 minutes of:
15 Kettlebell Swings (53/35)
10 Pull-Ups or T2B

Rest exactly 4 minutes, and then . . .


C.

Complete as many rounds and reps as possible in 4 minutes of:
10 Box Jumps (24″/20″)
10 Push-Ups or Burpees
Level II

A.

Five sets of:
Cleans x 1.1.1
(rest 10 seconds between singles)
Rest 2-3 minutes

B.

Complete as many rounds and reps as possible in 4 minutes of:
15 Kettlebell Swings (53/35)
10 Pull-Ups or Knees To Elbow

Rest exactly 4 minutes, and then . . .


C.

Complete as many rounds and reps as possible in 4 minutes of:
10 Box Jumps (24″/20″)
10 Push-Ups or Burpees
Level I

A.

Five sets of:
Cleans x 1.1.1
(rest 10 seconds between singles)
Rest 2-3 minutes

B.

Complete as many rounds and reps as possible in 4 minutes of:
10 Kettlebell Swings (53/35)
10 Assisted Pull-Ups/V-Ups/Hanging Knee Raises

Rest exactly 4 minutes, and then . . .


C.

Complete as many rounds and reps as possible in 4 minutes of:
10 Box Jumps (20”/12”)
8 Burpees


Programming Notes:
For Part B, if you did Monday’s workout, you might consider changing the movements in this section. Options include T2B + KBS but it could be anything that you can do quickly, intensely and with little to no rest. The intent is 4 minutes of nonstop, extremely intense work. For Part C, consider swapping burpees for the push-ups since we did them on Monday and dips yesterday. Again, super intense 4 minutes without stopping. This may mean you need to modify the number of reps each round which is totally cool.

Tuesday 170829 at Patriot

RX’d

Against a three minute running clock, complete:
350/300 Meter Row
Double-Unders x Max Reps

Rest 3 minutes, and then…

Against a three minute running clock, complete:
350/300 Meter Row
Strict Handstand Push-Ups x Max Reps

Rest 3 minutes, and repeat both portions twice more – 36 minutes total, 18 minutes of work.

Level II

Against a three minute running clock, complete:
350/300 Meter Row
Double-Unders x Max Reps

Rest 3 minutes, and then…

Against a three minute running clock, complete:
350/300 Meter Row
Strict Handstand Push-Ups or L-Seated Dumbbell Press x Max Reps

Rest 3 minutes, and repeat both portions twice more – 36 minutes total, 18 minutes of work.

Level I

Against a three minute running clock, complete:
350/300 Meter Row
Single-Unders x Max Reps

Rest 3 minutes, and then…

Against a three minute running clock, complete:
350/300 Meter Row
L-Seated Dumbbell Press x Max Reps

Rest 3 minutes, and repeat both portions twice more – 36 minutes total, 18 minutes of work.


Monday 170828 at Patriot

RX’d

A.

Four sets of:
Deadlift x 3-4 reps
Rest 20 seconds
Ring Dips x 8-10 reps @ 21X1
Rest 3 minutes

B.

3 Rounds for Time:
25 Kettlebell Swings (53/35)
15 Chest-to-Bar Pull-Ups
Level II

A.

Four sets of:
Deadlift x 3-4 reps
Rest 20 seconds
Box Dips x 8-10 reps @ 21X1
Rest 3 minutes

B.

Three rounds for time of:
25 Kettlebell Swings (53/35)
15 Pull-Ups
Level I

A.

Four sets of:
Deadlift x 3-4 reps
Rest 20 seconds
Push Ups x 8-10 reps @ 21X1
Rest 3 minutes

B.

Three rounds for time of:
20 Kettlebell Swings (53/35)
10 Assisted Pull Ups


Saturday 170826 at Patriot

RX’d
Complete as many rounds and reps as possible in 6 minutes of:

5 Power Cleans (135/95 lbs)
5 Burpees Over the Barbell

Rest 4 minutes, and when the running clock reaches 10:00…

Complete as many rounds and reps as possible in 6 minutes of:

10 Wall Ball Shots (20/14)
10 Hand-Release Push-Ups

Rest 4 minutes, and when the running clock reaches 20:00…

Complete as many calories as possible in 6 minutes of:

Row for Calories

Level II
Complete as many rounds and reps as possible in 6 minutes of:

5 Power Cleans (115/75 lbs)
5 Burpees Over the Barbell

Rest 4 minutes, and when the running clock reaches 10:00…

Complete as many rounds and reps as possible in 6 minutes of:

10 Wall Ball Shots (20/14)
10 Hand-Release Push-Ups

Rest 4 minutes, and when the running clock reaches 20:00…

Complete as many calories as possible in 6 minutes of:

Row for Calories

Level I
Complete as many rounds and reps as possible in 6 minutes of:

5 Power Cleans (95/55 lbs)
5 Burpees Over the Barbell

Rest 4 minutes, and when the running clock reaches 10:00…

Complete as many rounds and reps as possible in 6 minutes of:

10 Wall Ball Shots (20/14)
10 Hand-Release Push-Ups

Rest 4 minutes, and when the running clock reaches 20:00…

Complete as many calories as possible in 6 minutes of:

Row for Calories

Friday 170825 at Patriot

RX’d
A.
Four sets of:
Single-Arm Dumbbell Press x 8-10 reps each arm
Rest 90 seconds
Romanian Deadlift x 6-8 reps @ 30X1
Rest 90 seconds
B.
Partners alternate whole rounds to complete as many rounds and reps as possible in 15 minutes of:
3 Dumbbell Man-Makers (40/30)
6 Burpee Pull-Ups
9 Box Jumps (24″/20″)
Level II
A.
Four sets of:
Single-Arm Dumbbell Press x 8-10 reps each arm
Rest 90 seconds
Romanian Deadlift x 6-8 reps @ 30X1
Rest 90 seconds
B.
Partners alternate whole rounds to complete as many rounds and reps as possible in 15 minutes of:
3 Dumbbell Man-Makers (30/20)
6 Burpee Pull-Ups
9 Box Jumps (24″/20″)
Level I
A.
Four sets of:
Single-Arm Dumbbell Press x 8-10 reps each arm
Rest 90 seconds
Romanian Deadlift x 6-8 reps @ 30X1
Rest 90 seconds
B.
Partners alternate whole rounds to complete as many rounds and reps as possible in 15 minutes of:
3 Dumbbell Man-Makers (20/10)
6 Burpee Pull-Ups
9 Box Jumps (20″/12″)

Monday 170814 at Patriot

RX’d
A.
Three sets of:

Front Squat x 5-6 reps @ 30X1
Rest 90 seconds
Strict Supinated-Grip Pull-Ups x Max Unbroken Reps @ 11X0
Rest 90 seconds
B.
Against a 3-minute running clock…

Row 500 Meters
135/95 lbs Ground to Overhead x Max reps

Rest 3 minutes

Level II
A.
Three sets of:

Front Squat x 5-6 reps @ 30X1
Rest 90 seconds
Strict Supinated-Grip Pull-Ups x Max Unbroken Reps @ 11X0
Rest 90 seconds
B.
Against a 3-minute running clock…

Row 500 Meters
115/75 lbs Ground to Overhead x Max reps

Rest 3 minutes

Level I
A.
Three sets of:

Front Squat x 5-6 reps @ 30X1
Rest 90 seconds
Strict Supinated-Grip Pull-Ups x Max Unbroken Reps @ 11X0
Rest 90 seconds
B.
Against a 3-minute running clock…

Row 400 Meters
95/55 lbs Ground to Overhead x Max reps

Rest 3 minutes

Notes:
In teams of two, partners alternate 3-minute sets until they each complete 30 reps of Ground to Overhead.

For the pull ups, find assistance that allows you to get to 8-10 reps. For more notes on today’s workout, go here.

Saturday 170812 at Patriot

RX’d
A.
In teams of three, complete as many rounds as possible in 15 minutes of:*

3 Power Cleans (135/95 lbs)
6 Burpee Box Jump-Overs (24″/20″)

Rest EXACTLY five minutes, and then:

B.
In teams of three, complete as many rounds as possible in 15 minutes of:*

10 Pull-Ups
20 Kettlebell Swings (53/35)

Level II
A.
In teams of three, complete as many rounds as possible in 15 minutes of:*

3 Power Cleans (115/85 lbs)
6 Burpee Box Jump-Overs (24″/20″)

Rest EXACTLY five minutes, and then:

B.
In teams of three, complete as many rounds as possible in 15 minutes of:*

10 Pull-Ups
20 Kettlebell Swings (53/35)

Level I
A.
In teams of three, complete as many rounds as possible in 15 minutes of:*

3 Power Cleans (95/65 lbs)
6 Burpee Box Jump-Overs (20″/12″)

Rest EXACTLY five minutes, and then:

B.
In teams of three, complete as many rounds as possible in 15 minutes of:*

10 Assisted Pull-Ups
15 Kettlebell Swings (53/35)

Notes:

For both the A and B portion, team members will cycle through full rounds one at a time, with only one member working at any one time. The goal is to move as quickly as possible, thus minimizing your partners’ rest periods and racking up as many rounds as possible.

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