#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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Thursday 180503 at Patriot

RX/Performance

A.

Every 3 minutes, for 18 minutes (6 sets) of:
Pause Front Squat x 2 reps @ 32X1

Build over the course of the 6 sets to today’s heavy double.

 

B.

Complete as many rounds and reps as possible in 10 minutes of:
1 Deadlift
1 Hang Power Clean
1 Front Squat
1 Push Press
(You must perform 5 burpees any time the weight settles on the ground. Loading: Men=115 lbs, Women=75 lbs)
Level II

A.

Every 3 minutes, for 18 minutes (6 sets) of:
Pause Front Squat x 2 reps @ 32X1

Build over the course of the 6 sets to today’s heavy double.

 

B.

Complete as many rounds and reps as possible in 10 minutes of:
1 Deadlift
1 Hang Power Clean
1 Front Squat
1 Push Press
(You must perform 5 burpees any time the weight settles on the ground. Loading: Men=95 lbs, Women=55 lbs)
Level I/Fitness

A.

Three sets of:
Back Squat x 8-10 reps @ 30X1
Rest 30 seconds
Dumbbell External Rotation x 8-10 reps @ 2020
Rest 30 seconds
Kettlebell Swings x 15-20 reps
Rest 2 minutes

B.

Complete as many rounds and reps as possible in 10 minutes of:
5 Dumbbell Man-Makers
10 Alternating Cossack Squats

Wednesday 180502 at Patriot

RX/Performance

A.

Every 3 minutes, for 15 minutes (5 sets):
Snatch x 1.1.1
(rest 5-7 seconds between singles)
 
 
 
 
 
 

B.

Two sets for max reps/calories of:
3 Minutes of Row
Rest 60 seconds
3 Minutes of Single-Arm Kettlebell Clean & Jerk (53/35 – switch arms every 10 reps)
Rest 60 seconds
3 Minutes of Rowing
Rest 60 seconds
Level II

A.

Every 3 minutes, for 15 minutes (5 sets):
Snatch x 1.1.1
(rest 5-7 seconds between singles)
 
 
 
 
 
 

B.

Two sets for max reps/calories of:
3 Minutes of Row
Rest 60 seconds
3 Minutes of Single-Arm DB Clean & Jerk (40/25 – switch arms every 10 reps)
Rest 60 seconds
3 Minutes of Rowing
Rest 60 seconds
Level I/Fitness

A.

Every 2 minutes, for 16 minutes (2 sets of each):
Station 1 – Supinated-Grip Bent-Over Barbell Row x 8 reps @ 2111
Station 2 – Nose-to-Wall Handstand Hold x 60 seconds
Station 3 – Dumbbell Death March x 20 steps @ 2011
Station 4 – L-Sit Taps x 40 seconds (10 each leg x 2 sets)

B.

Two sets for max reps/calories of:
3 Minutes of Rowing
Rest 60 seconds
3 Minutes of Kettlebell Swings
Rest 60 seconds
3 Minutes of Rowing
Rest 60 seconds

Tuesday 180501 at Patriot

RX/Performance
Complete as many rounds and reps as possible in 8 minutes of:
5 Strict Handstand Push-Ups
10 Thrusters (95/65 lbs)
200 Meter Run
 
 
Rest 8 minutes, and then…

Complete as many rounds and reps as possible in 8 minutes of:
40 Double-Unders
20/15 Hand-Release Push-Ups
10 Pull-Ups

Rest 8 minutes, and then…

Complete as many rounds and reps as possible in 8 minutes of:
20 Box Jumps (24″/20″)
15 Toes to Bar
10/5 Ring Dips

Level II
Complete as many rounds and reps as possible in 8 minutes of:
3 Strict Handstand Push-Ups or Negatives
10 Thrusters (75/55 lbs)
200 Meter Run

Rest 8 minutes, and then…

Complete as many rounds and reps as possible in 8 minutes of:
20 Double-Unders
20/15 Hand-Release Push-Ups
10 Pull-Ups or Assisted Pull-Ups

Rest 8 minutes, and then…

Complete as many rounds and reps as possible in 8 minutes of:
20 Box Jumps (24″/20″)
15 Toes to Bar or Knees to Elbow
10/5 Ring Dips or Box Dips

Level I/Fitness
Complete as many rounds and reps as possible in 8 minutes of:
200 Meter Run
10 Dumbbell Push Press
10 Dumbbell Front Squat
 
 
Rest 8 minutes, and then…

Complete as many rounds and reps as possible in 8 minutes of:
15 Jumping Lunges
10 Hand-Release Push-Ups
5 Strict or Assisted Pull-Ups

Rest 8 minutes, and then…

Complete as many rounds and reps as possible in 8 minutes of:
15 Weighted Box Step-Ups with Dumbbells
10 V-Ups
10/5 Ring or Box Dips

Monday 180430 at Patriot

RX/Performance

A.

Every 2 minutes, for 16 minutes (8 sets):
Deadlift
*Set 1 – 5 reps @ 70%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 80%
*Set 4 – 2 reps @ 85
*Set 5 – 1 rep @ 90%
*Sets 6-8 – 2-3 reps @ 90%
 

B.

Against a 2-minute running clock, complete as reps as possible of:
Row 300/250 Meters
Max Reps of Burpee Box Jump-Overs (24″/20″)
Rest 2 minutes between sets, and complete a total of 4 sets for max reps.
Level II

A.

Every 2 minutes, for 16 minutes (8 sets):
Deadlift
*Set 1 – 5 reps @ 70%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 80%
*Set 4 – 2 reps @ 85
*Set 5 – 1 rep @ 90%
*Sets 6-8 – 2-3 reps @ 90%
 

B.

Against a 2-minute running clock, complete as reps as possible of:
Row 300/250 Meters
Max Reps of Burpee Box Jump-Overs (20″/12″)
Rest 2 minutes between sets, and complete a total of 4 sets for max reps.
Level I/Fitness

A.

Four sets of:
Romanian Deadlift x 6-8 reps @ 30X1
Rest 45 seconds
Russian Step-Ups x 10 reps each leg
Rest 45 seconds
Stationary or Ring Dips x 10-15 reps @ 2011
Rest 45 seconds

B.

Against a 2-minute running clock, complete as reps as possible of:
Row 300/250 Meters
Max Reps of Burpees
Rest 2 minutes between sets, and complete a total of 4 sets for max reps.

Sunday 180429 at Patriot

RX/Performance

A.

AMRAP 20:

1-2-3-4-5-6…

Snatch, Clean and Jerk, Back Squat (135/95)

*1 rope climb after each round

*Bar must start from the floor

*Score is total reps

Level II

A.

AMRAP 20:

1-2-3-4-5-6…

Snatch, Clean and Jerk, Back Squat (95/65)

*1 rope climb after each round

*Bar must start from the floor

*Score is total reps

Level I/Fitness

A.

AMRAP 20:

1-2-3-4-5-6…

DB Cluster + DB Front Squat

*1 rope climb or rope pull-to-stand after each round

*DBs must start from the floor

*Score is total reps

Programming Notes: SUMMER SCHEDULE CHANGES: Open Gym at 10:30 AM starts Sunday June 3rd. SWEATCON will be programmed for Sundays 9:30 AM + 5 PM starting that week!

Saturday 180428 at Patriot

“Half Murph”
RX/Performance
For Time:

800 M Run
50 Pull Ups
100 Push Ups
150 Squats
800 M Run

Level II
For Time:

600 M Run
50 Pull Ups
100 Push Ups
150 Squats
600 M Run

Level I/Fitness
For Time:

400 M Run
50 Assisted Pull Ups
75 Push Ups
100 Squats
400 M Run

Coach’s Note:
This is in preparation from Memorial Day Murph which we will be performing at Patriot this year on Monday May 29th.

Friday 180427 at Patriot

RX/Performance

A.

Four sets for max reps of:
45 seconds of Bench or Floor Press
(choose a weight you can handle for 8-10 unbroken reps)
Rest 15 seconds
45 seconds of Strict Handstand Push-Ups
Rest 15 seconds
45 seconds of Strict Pull-Ups
Rest 75 seconds
 

B.

For time:
1000 Meter Row
100 Double-Unders
400 Meter Run
40 Push Presses (115/75 lbs)
400 Meter Run
Level II

A.

Four sets for max reps of:
45 seconds of Bench or Floor Press
(choose a weight you can handle for 8-10 unbroken reps)
Rest 15 seconds
45 seconds of Handstand Push-Ups
Rest 15 seconds
45 seconds of Strict Pull-Ups
Rest 75 seconds
 

B.

For time:
1000 Meter Row
50 Double-Unders
400 Meter Run
40 Push Presses (95/65 lbs)
400 Meter Run
Level I/Fitness

A.

Four sets for max reps of:
45 seconds of Dumbbell Floor Press
(choose a weight you can handle for 8-10 unbroken reps)
Rest 15 seconds
45 seconds of L-Seated Dumbbell Press
Rest 15 seconds
45 seconds of Assisted Strict Pull-Ups
Rest 75 seconds

B.

For time:
1000 Meter Row
40 Jumping Lunges
400 Meter Run
40 Dumbbell Push Presses
400 Meter Run

Thursday 180426 at Patriot

RX/Performance

A.

For the following 20 minutes, increase the loading on the barbell each set, allowing the initial positional work to help you build into heavy loading for your full cleans from the floor.

Every Minute on the Minute, for 6 minutes (6 sets):
High Hang Clean x 1 rep @ 50-65 of 1-RM Clean

Rest 60 seconds, and then…

Every 90 seconds, for 6 minutes (4 sets):
Hang Clean x 1 rep @ 65-80% of 1-RM Clean

Rest 60 seconds, and then…

Every 2mins, for 6 minutes (3 sets):
Clean x 1 rep @ 80+% of 1-RM Clean


B.

For time:
40/30 Calories of Row
20 Burpee Box Jump-Overs (24″/20″)
10 Squat Cleans (175/115 lbs)
Level II

A.

For the following 20 minutes, increase the loading on the barbell each set, allowing the initial positional work to help you build into heavy loading for your full cleans from the floor.

Every Minute on the Minute, for 6 minutes (6 sets):
High Hang Clean x 1 rep @ 50-65 of 1-RM Clean

Rest 60 seconds, and then…

Every 90 seconds, for 6 minutes (4 sets):
Hang Clean x 1 rep @ 65-80% of 1-RM Clean

Rest 60 seconds, and then…

Every 2mins, for 6 minutes (3 sets):
Clean x 1 rep @ 80+% of 1-RM Clean


B.

For time:
40/30 Calories of Row
20 Burpee Box Jump-Overs (24″/20″)
10 Squat Cleans (135/95 lbs)
Level I/Fitness

A.

Four sets of:
Front or Goblet Squat x 6 reps @ 3011
Rest 45 seconds
Dumbbell Romanian Deadlifts x 15 reps @ 3011
Rest 45 seconds
100-Foot Bottom’s Up Kettlebell Carry – 50-foot each arm
Rest 45 seconds

 
 
 
 
 
 
 
 
 
 
 
 
 
 

B.

For time:
40/30 Calories of Rowing
20 Burpees Over the Erg
40 Walking Lunges with Dumbbells

Wednesday 180425 at Patriot

RX/Performance

A.

Every 5 minutes, for 30 minutes (6 sets) for times:
Run 400 Meters
8 Strict Pull-Ups
12 Toes to Bar
16 Push-Ups
 

Please note times for each of the six sets.

 

B.

Every 90 seconds, for 12 minutes (2 sets of each):
Station 1 – 60 seconds of Reverse Snow Angels (slow & controlled)
Station 2 – 60 seconds of Side-Plank Hold (Left Side)
Station 3 – 60 seconds of Band Pull-Aparts
Station 4 – 60 seconds of Side-Plank Hold (Right Side)
Level II

A.

Every 5 minutes, for 30 minutes (6 sets) for times:
Run 400 Meters
8 Strict Assisted Pull-Ups
12 Toes to Bar or Knees To Elbow
16 Push-Ups

Please note times for each of the six sets.


B.

Every 90 seconds, for 12 minutes (2 sets of each):
Station 1 – 60 seconds of Reverse Snow Angels (slow & controlled)
Station 2 – 60 seconds of Side-Plank Hold (Left Side)
Station 3 – 60 seconds of Band Pull-Aparts
Station 4 – 60 seconds of Side-Plank Hold (Right Side)
Level I/Fitness

A.

Every 5 minutes, for 30 minutes (6 sets) for times:
Run 400 Meters
8 Pull-Up Jump to Negative
12 Knee Raises
16 Knee Push-Ups
 

Please note times for each of the six sets.

 

B.

Every 90 seconds, for 12 minutes (2 sets of each):
Station 1 – 60 seconds of Reverse Snow Angels (slow & controlled)
Station 2 – 60 seconds of Side-Plank Hold (Left Side)
Station 3 – 60 seconds of Band Pull-Aparts
Station 4 – 60 seconds of Side-Plank Hold (Right Side)

Tuesday 180424 at Patriot

RX/Performance

A.

Every 3 minutes, for 15 minutes (5 sets) of:
Back Squat x 6 reps

*Sets 1-4 – 6 reps @ 75-82%
*Set 5 – Max Reps @ 80%

 
 
 

B.

Complete as many rounds and reps as possible in 12 minutes of:
10 Burpees
50 Feet of Walking Lunges
30 Double-Unders
Level II

A.

Every 3 minutes, for 15 minutes (5 sets) of:
Back Squat x 6 reps

*Sets 1-4 – 6 reps @ 75-82%
*Set 5 – Max Reps @ 80%

 
 
 

B.

Complete as many rounds and reps as possible in 12 minutes of:
10 Burpees
50 Feet of Walking Lunges
30 Double-Unders
Level I/Fitness

A.

Three sets of:
Back Squat x 8-10 reps @ 30X1
Rest 60 seconds
Supine Ring Rows x 10-12 reps @ 2111
Rest 60 seconds
Nose-to-Wall Handstand Hold x 30-45 seconds
Rest 60 seconds

B.

Complete as many rounds and reps as possible in 12 minutes of:
20/15 Calories Row
50 Feet of Walking Lunges
Bitnami