Wednesday

30July 2014

CFFB SME Experience,2014 CrossFit Games,Carson, CA

IN-SEASON

StrengthAmateurSquat 3×5 (add 5lbs to last workout)Press 3×5 (add 5 lbs to last workout)Conditioning – Complete

CollegiateStrength – RestConditioning – Complete

ProfessionalStrength – RestConditioning – Rest

ConditioningComplete for time:

Sprint 4 x 50 meters (30 secs rest)135 lbs Push Presses – 30 repsSprint 4 x 50 meters (30 secs rest)

Post times to comments.

OFF-SEASON

Rest Day

Rest Day

Tuesday

29July 2014

Leah Kay,CrossFit Katy

Strength 101-   PAHQ

IN-SEASON

StrengthAmateurStrength – RestConditioning – Complete

CollegiateStrength – RestConditioning – Rest

ProfessionalDeadlift 5, 5, 5Strict Pull Ups 5 x max reps (1 min rest)Conditioning – Complete

ConditioningLizzie

12, 9, 6, 3 reps of:

185 lbs Power CleansRing Dips

Post times to comments.

OFF-SEASON

StrengthAmateurDeadlift 5 RM (add 10 lbs to last workout)Ring Pull Ups 3 x max reps (3 min rest)

CollegiateDeadlift 5 RMRing Pull Ups 3 x max reps (3 min rest)

ProfessionalDeadlift 5 RMRing Pull Ups 3 x max reps (3 min rest)

Conditioning12, 9, 6, 3 reps of:

Deadlifts @ 75% of last set of 5 repsRing Dips

Post times to comments.

Monday

28July 2014

Vertical Jump Testing,CrossFit Football Booth,2014 CrossFit Games

IN-SEASON

StrengthThe Football Season has started, therefore from August through November, CrossFit Football will provide In-Season and Off-Season training programs. The In-Season training is for those playing football or competing in Fall sports or competition.  If you have no sport to compete in, continue to follow the Off-Season training program. 

AmateurStrength – RestConditioning – Rest

CollegiateDeadlift 5 RM, 1 x max reps @ 75% of 5 RMStrict Pull Ups 3 x max reps (3 mins rest)Conditioning – Complete

ProfessionalSquat 3×10 @ 60% of 1 RM (1 min rest)Press 10, 10, 10Conditioning – Complete

Conditioning3 x 10 Broad Jumps

Work to tie each jump together for a continuous set of 10 jumps. Work to jump for distance.

then….

Complete as many rounds as possible in 10 minutes:

Supine Ring Pull Ups – 10 repsTrue Push Ups – 10 reps

Post total rounds completed.

OFF-SEASON

StrengthAmateurPress 3×5 (add 5 lbs to last workout)

CollegiatePress 3, 3, 3, 3, 3

ProfessionalPress 3, 3, 3, 3, 3

ConditioningCrossFit Football Bear

Complete 4 rounds:

Complete the following cycle 7 times to complete 1 round:

Power Clean – 1 repThruster – 1 repBack Squat - 1 repRack Jerk - 1 rep

After cycle is completed 7 times complete:

25 lbs Pull Ups – 7 reps

Rest 3 minutes between sets

*Work up to the heaviest set possible on the complex. Keep the pull up weight constant.*If the weight is dropped this constitutes a miss. Coming off the bar during the pull ups constitutes a miss. Count number of total misses and complete that number in pull ups after the workout has ended.

Post weight used and number of misses to comments.

Sunday

27July 2014

Sean,2014 CrossFit Games

OFF-SEASON

Rest Day

Rest Day

Saturday

26July 2014

Luke Summers,Power Athlete HQ

OFF-SEASON

ConditioningComplete as many rounds as possible in 15 minutes of:

Front Squats @ bodyweight – 3 repsRope Climb 15″ – 1 repsPush Ups – 10 reps

Post total rounds completed to comments.

Friday

25July 2014

Chyna Cho,2014 CrossFit Games

OFF-SEASON

StrengthAmateurPower Clean 5×3 (add 2.5 lbs to last workout)

CollegiateHang Power Clean 3, 3, 3, 3, 3

ProfessionalHang Power Clean 3, 3, 3, 3, 3

ConditioningComplete 5 rounds for time:

Overhead Walking Lunges w/ 45 lbs plate – 20 yardsLateral Plyo Skier Hops - 20 reps

Post times to comments.

Thursday

24July 2014

Andrew Reborn

OFF-SEASON

StrengthAmateurSquat 3×5 (add 5 lbs to last workout)

Collegiate15 x 3 Box Jumps @ 80% of 1 RM Box Jump (45 seconds rest)

Professional15 x 3 Box Jumps @ 80% of 1 RM Box Jump (45 seconds rest)

ConditioningVolkswagen

21, 15, 9 reps of:

Bench Press @ body weightPull Ups

Post times to comments.

Wednesday

23July 2014

Andrea Castro

OFF-SEASON

Rest Day

Rest Day

Tuesday

22July 2014

Shelly,Black Dog Athletics

Attacking Limiting Factors: Arch Development – PAHQ

OFF-SEASON

StrengthAmateurDeadlift 5 RM (add 10 lbs to last workout)Strict Pull Ups 3 x max reps

CollegiateDeadlift 3 RMStrict Pull Ups 3 x max reps

ProfessionalDeadlift 3 RMStrict Pull Ups 3 x max reps

Strength

Complete 5 rounds:

Power Snatch – 3 repsSnatch Pulls – 3 repsPower Snatches – 3 reps

Work to the heaviest set possible.Rest as needed between rounds.Work to stay connected to the bar through the entire complex.

Post heaviest weight completed to comments.

Monday

21July 2014

Power Athlete Team Series,NorCal

OFF-SEASON

AmateurSquat 3×5 (add 5 lbs to last workout)Press 3×5 (add 2.5 lbs to last workout)

Rest 5 minutes then complete…

8 x 3 Consecutive Broad Jumps (90 seconds rest in between sets)

Post loads used, reps completed and distance jumps to comments.

Collegiate & ProfessionalPress 5, 5, 5

Complete 3 sets:

Squat 4-6 reps

Rest 4-5 minutes between each set

*For you first set use 90% of your 1 RM. Squat 1-3 reps. Rest 30 seconds. Perform 1-3 reps, Rest 45 seconds. Perform 1-3 reps. Rest 60 seconds. Finish with a final rep. Complete between 4-6 reps at this weight. For set 2 & 3, use 95% of your 1 RM. Squat 1-3 reps. Rest 30 seconds. Perform 1-3 reps, Rest 45 seconds. Perform 1-3 reps. Rest 60 seconds. Finish with a final rep. Complete between 4-6 reps at this weight. Do not squat all 6 reps in a single set. The goal is to move the weight as fast as possible for each rep. Rather than perform a slow grindy set that lasts 2 minutes, put the bar up and rest and perform another rep moving as fast as possible. The goal is to move the bar as fast as possible. Repeat, move the bar as fast possible.

*This is a repeat of last week. Nothing has changed other than you have had exposure to the workout and should understand how to attack this workout.

Rest 5 minutes then complete…

8 x 3 Consecutive Broad Jumps (90 seconds rest in between sets)

Post loads used, reps completed and distance jumps to comments.

Sunday

20July 2014

Cali & Zia,Power Athlete HQ

OFF-SEASON

Rest Day

Rest Day

Saturday

19July 2014

Eric Casteel

OFF-SEASON

ConditioningComplete three rounds:

One Arm DB Thruster 50 lbs - 40 secondsRest 20 secondsStrict Pull Ups - 40 seconds

Rest 20 secondsOne Arm KB Power Snatch 28 kgs - 40 secondsRest 20 secondsMountain Climbers - 40 secondsRest 20 seconds

*Spend 40 seconds at each of four stations, with 20 seconds of rest between stations. This will result in a a four-minute round. This event calls for three rounds. The clock does not reset or stop between exercises. On call of ‘rotate,’ the athletes must move to the next station immediately. One point is given for each rep.

*For thruster or KB power snatch you can use any arm and do not have to switch. You can do all the reps and all rounds with a single arm or mix it up to use both arms.

Post total score to comments.

Friday

18July 2014

Sam Kennedy,Sydney, Australia

OFF-SEASON

AmateurPower Clean 5×3 (add 2.5 lbs to last workout)

then…

Complete for time:

135 lbs Ground to Overhead with Sandbag – 30 reps

Post times to comments.

 

Collegiate & ProfessionalBench Press 1 RM, 1 x max reps @ 80% of 1 RM

then…

Complete as many rounds as possible in 12 minutes of:

Push Presses – 3 repsBall Slams – 5 reps

*For push press use between 185 – 225 lbs*For ball slams used between 40-60 lbs

Post loads used and rounds completed to comments.

Thursday

17July 2014

Hawley High SchoolOffensive Line,Hardin-SimmonsLineman ChallengeState Competition

OFF-SEASON

AmateurSquat 3×5 (add 5 lbs to last workout)Bench 3×5 (add 2.5 lbs to last workout)

then…

Complete 5 rounds: 

Pull Ups – max repsSprint 100 yards or 50 yard prowler push w/ 135 lbs

Post total pull ups to comments.

Collegiate & ProfessionalComplete the heaviest set possible:

This is a combination lift of four movements that make up one rep:

1. Deadlift from floor to knee height, return bar to floor.2. Deadlift from floor to hip height, return bar to the knee height.3. High Pull from knee height to full extension, return bar to the floor.4. Power Clean

Perform 3 reps per set.

*Work up to the heaviest set of 3 reps possible.

then…

Complete for time:

Evil Wheels – 100 reps

Post heaviest set completed & evil wheel times to comments.

Wednesday

16July 2014

Nicole Perry,Virginia Beach, VA

OFF-SEASON

Rest Day

Rest Day

Tuesday

15July 2014

Luke Collard

Attacking Limiting Factors: Hips - PAHQ

OFF-SEASON

AmateurDeadlift 5 RM (add 10 lbs to last workout)Strict Chin Ups 3 x max reps

then…

On the minute

Complete 12 One Arm KB Power Snatches on the minute for 8 minutes.

*Use 2 pood.

Post rounds completed to comments.

Collegiate & ProfessionalPush Press 3 RM, 1 x max reps @ 80% of 3 RMStrict Chin Ups 4 x max reps

then…

On the minute

Complete 12 One Arm KB Power Snatches on the minute for 8 minutes.

*Use 2 pood.

Post rounds completed to comments.

Monday

14July 2014

Kane Greene,CrossFit Fairbanks

OFF-SEASON

AmateurSquat 3×5 (add 5 lbs to last workout)Press 3×5 (add 2.5 lbs to last workout)

Rest 10 minutes then complete…

10 x 10 Meter Flying Starts (rest 60 seconds between efforts)

*Take 10 meters to accelerate, you should be at full speed by the time you hit your 10 yard start. Sprint for 10 meters. Record your flying 10 meter time.

Post loads used and fastest 10 meter flying starts to comments.

Collegiate & ProfessionalSquat Clusters

Complete 3 sets:

Squat 4-6 reps

Rest 4-5 minutes between each set

*For you first set use 90% of your 1 RM. Squat 1-3 reps. Rest 30 seconds. Perform 1-3 reps, Rest 45 seconds. Perform 1-3 reps. Rest 60 seconds. Finish with a final rep. Complete between 4-6 reps at this weight. For set 2 & 3, use 95% of your 1 RM. Squat 1-3 reps. Rest 30 seconds. Perform 1-3 reps, Rest 45 seconds. Perform 1-3 reps. Rest 60 seconds. Finish with a final rep. Complete between 4-6 reps at this weight. Do not squat all 6 reps in a single set. The goal is to move the weight as fast as possible for each rep. Rather than perform a slow grindy set that lasts 2 minutes, put the bar up and rest and perform another rep moving as fast as possible. The goal is to move the bar as fast as possible. Repeat, move the bar as fast possible.

*This is a repeat of last week. Nothing has changed other than you have had exposure to the workout and should understand how to attack this workout.

Rest 10 minutes then complete…

10 x 10 yard Flying Starts (rest 60 seconds between efforts)

*take 10 meters to accelerate, you should be at full speed by the time you hit your 10 yard start.

Post loads used, reps completed to comments.

Sunday

13July 2014

CrossFit FootballCoach’s Course

OFF-SEASON

Rest Day

Rest Day

Saturday

12July 2014

Clark WilmothCrossFit Balboa

OFF-SEASON

ConditioningComplete 7 rounds for time:

Overhead Walking Lunges w/ 45 lbs plate – 25 yardsLateral Plyo Skier Hops - 20 reps

Post times to comments.

Friday

11

July 2014

CrossFit-Football-Chyna-Cho-CrossFit-Freemont-CrossFit-Games

Chyna Cho,

CrossFit of Fremont

OFF-SEASON

Sprints

Find:

Fastest 40 yard sprint

*Find your fastest 40 yard sprint. You have 4-7 chances to run to your fastest time. Remember, to warm up properly before attempting any all out sprints.

*Rest as needed between sprints.

Post fastest 40 time to comments.

Strength

Amateur

Find 1 RM Box Jump

Power Cleans 5×3 (add 2.5 lbs to last workout)

Collegiate

Find 1 RM Box Jump

Power Clean 3, 3, 3, 3, 3

Professional

Find 1 RM Box Jump

Power Clean 3, 3, 3, 3, 3

Thursday

10

July 2014

CrossFit-Football-Flag-Squat-Rack-Power-Athlete-HQ

Athlete in Action

OFF-SEASON

Strength

Amateur

Squat 3×5 (add 5 lbs to last workout)

Bench 3×5 (add 2.5 lbs to last workout)

Collegiate

Front Squat 8×3 @ 77.5% of final set of 5 from 6-26-14

Bench Press 3×5 @ 90% of 5 RM from last Thursday

Professional

Front Squat 8×3 @ 77.5% of final set of 5 from 6-24-14

Floor Press 3×5 @ 90% of 5 RM from last Thursday

Conditioning

Complete for time:

10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of:

Weighted Pull Ups w/ 25 lbs

Ball Slams 40 lbs

Post times and weights to comments.

Wednesday

09

July 2014

CrossFit-Football-Tribal-Naperville-Cali-Luke-Bed-Bath-Beyond-Wants-It

David Kniseley

CrossFit Octopus,

Atlanta, GA

Understanding Quickness and Praxis – PAHQ

OFF-SEASON

Rest Day

Rest Day

Tuesday

08

July 2014

CrossFit-Football-Coachs-Course-Prowler-Push-Blaster

Prowler Push

OFF-SEASON

Strength

Amateur

Strict Pull Ups 3 x max reps

Collegiate

Weighted Pull Ups 3, 3, 3, 3, 3

Professional

Weighted Pull Ups 3, 3, 3, 3, 3

Conditioning

Complete 5 rounds for time:

315 lbs Deadlifts – 7 reps

Double Unders – 21 reps

Post times to comments.

Monday

07

July 2014

CrossFit-Football-Freddy-Camacho-One-World

Freddy Camacho

CrossFit One World

OFF-SEASON

Strength

Amateur

Press 3×5 (add 2.5 lbs to last workout)

Collegiate

Push Press 3, 3, 3, 3, 3

Professional

Push Press 3, 3, 3, 3, 3

Strength

Find:

1 RM Box Jump

then…

Amateur

Complete 3 sets:

Squat 5 reps (add 5 lbs to last workout)

Collegiate/Professional

Squat Clusters

Complete 3 sets:

Squat 4-6 reps

Rest 4-5 minutes between each set

*For you first set use 90% of your 1 RM. Squat 1-3 reps. Rest 30 seconds. Perform 1-3 reps, Rest 45 seconds. Perform 1-3 reps. Rest 60 seconds. Finish with a final rep. Complete between 4-6 reps at this weight. For set 2 & 3, use 95% of your 1 RM. Squat 1-3 reps. Rest 30 seconds. Perform 1-3 reps, Rest 45 seconds. Perform 1-3 reps. Rest 60 seconds. Finish with a final rep. Complete between 4-6 reps at this weight. Do not squat all 6 reps in a single set. The goal is to move the weight as fast as possible for each rep. Rather than perform a slow grindy set that lasts 2 minutes, put the bar up and rest and perform another rep moving as fast as possible. The goal is to move the bar as fast as possible. Repeat, move the bar as fast possible.

*Do not be the person who does not read this and does all six reps in a single set and then asks questions about why they are not getting stronger or increasing your vertical jump. Before you ask questions about this workout, reread the the above paragraph a few times, think, reread it again, then only after you took a nap and processed the information feel free to clutter the comments.

Post loads used, reps completed to comments.

Sunday

06

July 2014

CrossFit-Football-Tire-Flips-Field-Strong-Training

Михаил Татаринов

OFF-SEASON

Rest Day

Rest Day

Saturday

05

July 2014

CrossFit-Football-DL-Blaster-Workout-Brick-NY

CrossFit Football

Coach’s Course,

Brick NY

OFF-SEASON

Conditioning

Complete:

Walk for 60 minutes with 50 lbs weight vest, sand bag or plate for max distance.

*You can wear a weight vest, carry a sand bag or plate. You can load up a back pack with 50 lbs.

*Remember to walk, not run for max distance.

Post distance walked to comments.

Friday

04

July 2014

CrossFit-Football-4th-July-Fun

Newport Beach, CA

OFF-SEASON

Strength

Amateur

Power Clean 5×3 (add 2.5 lbs to last workout)

Collegiate

4″ Deficit DL 5 RM

Professional

Pull one (1) 4″ deficit DL every 30 seconds for 15 minutes @ 90% of 5 RM

Conditioning

Find:

Weighted Pull Up – 5 RM

then…

Complete as many rounds as possible in 8 minutes:

True Push Ups – 10 reps

Supine Ring Pull Ups – 10 reps

Post loads used and rounds completed to comments.

Thursday

03

July 2014

CrossFit-Football-Power-Athlete-Training-At-High-School-Level-Tex-McQuilkin

Power Athlete HQ

Training

OFF-SEASON

Test

T. RICE CONDITIONING TEST

Complete:

Three (3) 300 yard Shuttle Runs

Rest 5 minutes between efforts.

*You have two choices: Six (6) 50 yard shuttles or Five (5) 60 yard shuttles.

To Pass Conditioning Test:

*less than 200 lbs – 60 seconds and below

*200 lbs-250 lbs – 65 seconds and below

*greater than 250 lbs – 70 seconds and below

Post body weight and pass or fail.

Strength

Amateur

Squat 3×5 (add 5 lbs to last workout)

Bench 3×5 (add 2.5 lbs to last workout)

Collegiate

Front Squat 8×3 @ 75% of final set of 5 from last Thursday

Bench Press 5 RM

Professional

Front Squat 8×3 @ 75% of final set of 5 from last Thursday

Floor Press 5 RM

Wednesday

02

July 2014

CrossFit-Football-Jacked-Street-Paula-CrossFit-Jaguar

CrossFit Jaguar

OFF-SEASON

StrengthAmateurDeadlift 5 RM (add 10 lbs to last workout)

CollegiateHang Power Clean 5×3 @ 85% of 1 RM from last Tuesday

Professional4″ Deficit Deadlift 5 RM, 1 x max reps @ 80% of 5 RM

ConditioningQuarter Gone Bad 

5 rounds for total reps of:

135 pound Thrusters, 15 secondsRest 45 Seconds50 pound Weighted pull-ups, 15 secondsRest 45 SecondsBurpees, 15 secondsRest 45 Seconds

Post total reps to comments.