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Cannonball Run (Practice)

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CrossFit Double Barrel – CrossFit

Warm-up

2 sets of:

10 reverse lunge steps

10 sit ups

10 ring rows

Then 3 sets of 5 with an empty bar:

Straight leg deadlift

Front squat

Hang power clean

Shoulder press

Breathing Drills

Coaches Choice

Strength

Split Jerk (10 minutes working up to a challenging)

From Rack

Metcon

Cannonball Run (AMRAP – Rounds and Reps)

17 minute AMRAP w/ Partner:

10 shoulder-to-overhead

20 front squats (Same)

30 push-ups

40’ walking lunge (done by both partners together)

Performance = 135/95lbs

Fitness = 95/95lbs
1 person works at a time

Cash Out

15 wall ball, 25 cal row, 5 minutes

Learn to Fly (Practice)

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CrossFit Double Barrel – CrossFit

Warm-up

3 sets of:

8 ring rows

8 squat jumps

8 hanging knee raises or knees to elbow

8 lunge steps

1 crab bridge

Breathing Drills

90/90 w/IR and hiplift x8

Banded Hip Distraction

Banded Shoulder series

Skill Work

Max Height Box Jump (Distance)

Max Height Box Jump

Metcon

Learn to Fly (5 Rounds for reps)

5 rounds for max reps.

1 min dumbbell weighed pull up

1 min ‘heavy’ power clean

1 min box jump

1 min Cal Row

1 min rest

Rx+ = 45/30lb DB, 30/24″

Performance = 25/15lb DB, 155/105lbs, 24/20″

Fitness = No weight or Banded, 95/65lbs 20/16″
Pull ups don’t have to be strict.

Spoonman (Competition)

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CrossFit Double Barrel – CrossFit

Warm-up

Novo Kb Warm Up Flow (No Measure)

2 rounds:

16 single arm single leg deadlift (8L/8R)

12 kb floor press with sit up (6L/6R)

8 goblet squats

12 kb kickstand rows (6L/6R)

16 single leg glute bridges (8L/8R)

100′ overhead carry

calf stretch 30s per side

pec smash 30s per side

Breathing Drills

Front Rack Dead Bug x 8

Partner Front Rack Stretch

Strength

Front Squat (6×2@ 90-100%)

Deficit Handstand Push-ups (6 x 4 strict handstand push up for depth)

Metcon

Spoonman (Time)

For Time:

7 Burpees

7 Knees To Elbows

Performance = 10 Rounds

Fitness = 8 Rounds

12min time cap

Cash Out

15 kb swings, 200m run, 4 rounds

Down with the Sickness (Practice)

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CrossFit Double Barrel – CrossFit

Warm-up

10 toy soldiers leg swings per leg

10 squat jumps

10 monkey swings on the pull up bar

Then 3 sets of 5:

Snatch grip deadlifts

Hang muscle snatch

Overhead squats

Snatch grip press behind the neck

Breathing Drills

90/90 W/Curl up x 8

Banded ankle stretch

Skill Work

Spend 8 minutes working on pistols and pistol progressions

Metcon

Down with the Sickness (AMRAP – Rounds and Reps)

15 minute AMRAP(with a 4-minute rolling start)

12 deadlifts

12 kipping pull-ups

12 single arm overhead squat

50 Double Unders

Rx+ = 225/155lbs, C2B, 55/40lb DB

Performance = 185/125lbs, 50/35lb DB

Fitness 135/85lbs, Jumping PU, 30/15lbs, 100 single unders
Rolling Start: Perform no more than 2 rounds in the first 4 minutes. If you finish early, you must wait until minute 4 to start. If you can’t finish two rounds in 4 min, just treat this as a regular AMRAP.

Backhoe (Practice)

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CrossFit Double Barrel – CrossFit

Warm-up

3 sets of

2 crab bridge

10-15 hollow rocks

8 air squats

Then 3 sets of 5 with an empty bar:

Shoulder press

Push press

Push jerk

Reverse lunge

Breathing Drills

90/90 w/Arm movement x 8

Quad w/Tspine rotation x8/8

Tall kneeling Kb press x8/8

Skill Work

40s on, 20s off, of double under/jump rope practice for 4 minutes.

Push Press (1-1-1-1-1-1-1, increase weight with each set)

Focus on good reps with locked out knees.

This is a test for our next strength cycle!!

Metcon

Backhoe (Time)

5 rounds for time:

8 dumbbell hang power cleans

8 dumbbell push press

8 round trips of 20′ forward, 20′ backward running

Rx+ = 53/35lb KB

Performance = 50/35lbs DB

Fitness = 30/20lbs

12min time cap

Cash Out

10 toes to bar, 10 burpees, 5 minutes

Open 16.3(Competition)

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CrossFit Double Barrel – CrossFit

Warm-up

2 sets of:

10-20m Suitcase or oh carry

10 goblet squats

10 push ups

10 sit up.

Then

3 sets of

2 crab bridges

3 inch worms

30s plank

Breathing Drills

Posas March x7/7

Banded Shoulder Stretch

Strength

Back Squat (6 minutes working up to a challenging single)

Strength

Front Squat ( 7 x 1 @90-100%)

Deficit Handstand Push-ups ( 7 x 3 strict handstand push up for depth )

Metcon

CrossFit Games Open 16.3 (AMRAP – Reps)

AMRAP 7 minutes

10 power snatches

3 bar muscle-ups

Men use 75 lb.

Women use 55 lb.

CrossFit Games Open 16.3 Scaled (AMRAP – Reps)

AMRAP 7 Minutes

10 power snatches

5 jumping chest-to-bar pull-ups

Men use 45 lb.

Women use 35 lb.

Cash Out

10 wall ball, 30 double unders, 4 minutes

Russian Bell Ringer(Practice)

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CrossFit Double Barrel – CrossFit

Warm-up

3 sets of

10 ‘Jones squats’

10 ring rows

30s plank or planche progression

10-20m kb single arm oh carry

Breathing Drills

Coaches Choice

Strength

Power Clean ( 3-3-3-3-3, Increase each set)

Super Set with

Weighted Dip (5-5-5-5-5 weighted strict ring dip or progression)

Metcon

Russian Bell Ringer (Time)

6 Rounds for Time:

8 strict burpees

12 Russian kettlebell swings

Rx+ = 70/53lbs

Performance = 53/35lbs

Fitness = 35/26lbs
Strict burpees are completed as a full squat, hands placed on the ground, jump out or step out to plank position, strict push up, feet back to bottom of squat, then stand and jumping jack.

Cash Out

60s plank, 30 cal row, 4 rounds

Phineas and Ferb(Practice)

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CrossFit Double Barrel – CrossFit

Warm-up

Coaches Choice

Breathing Drills

Coaches Chocie

Metcon

Phineas and Ferb (AMRAP – Rounds and Reps)

25 minute AMRAP w/Partner:

(Split as desired)

Row

Then as many rounds as possible with the remaining time:

40 dumbbell power snatch

80′ dumbbell overhead walking lunge

30 ring push-ups

30 box jumps

400m 2 bumper plate farmer carry

Performance = 2000/1800m, 50/35lbs DB, 24/20″, 45/25lb plate

Fitness = 1800/1500m, 35/20lns DB, 20/16″, 25/15lb Plate

CrossFit Games Open 17.3 (Competition)

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CrossFit Double Barrel – CrossFit

Warm-up

St Petersburg Kb Warm Up Flow (No Measure)

2 rounds-

100′ suitcase carry each arm

100′ oh carry each arm

2L/2R Turkish Get up

12 Russian swings

8 (4 per side) front rack or overhead squat

30s floor scap stretch

30s psoas so good stretch

Breathing Drills

90/90 w/Banded Pull Through x 8

Shoulder Combo x8

Lat Pullup x8

Strength

Front Squat (3×4 and 3×3 @ 80-90%)

Deficit Handstand Push-ups ( 6 x 5 strict handstand push up for depth)

Metcon

CrossFit Games Open 17.3 (AMRAP – Reps)

Prior to 8:00, complete:

3 rounds of:

6 chest-to-bar pull-ups

6 squat snatches (95# / 65#)

Then, 3 rounds of:

7 chest-to-bar pull-ups

5 squat snatches (135# / 95#)

*Prior to 12:00, complete 3 rounds of:

8 chest-to-bar pull-ups

4 squat snatches (185# / 135#)

*Prior to 16:00, complete 3 rounds of:

9 chest-to-bar pull-ups

3 squat snatches (225# / 155#)

*Prior to 20:00, complete 3 rounds of:

10 chest-to-bar pull-ups

2 squat snatches (245# / 175#)

Prior to 24:00, complete 3 rounds of:

11 chest-to-bar pull-ups

1 squat snatch (265# / 185#)

*If all reps are completed, time cap extends by 4 minutes.

CrossFit Games Open 17.3 Scaled (AMRAP – Reps)

Prior to 8:00, complete:

3 rounds of:

6 jumping chin-over-bar pull-ups

6 squat snatches (45# / 35#)

Then, 3 rounds of:

7 jumping chin-over-bar pull-ups

5 squat snatches (75# / 55#)

*Prior to 12:00, complete 3 rounds of:

8 jumping chin-over-bar pull-ups

4 squat snatches (95# /65#)

*Prior to 16:00, complete 3 rounds of:

9 jumping chin-over-bar pull-ups

3 squat snatches (115# / 75#)

*Prior to 20:00, complete 3 rounds of:

10 jumping chin-over-bar pull-ups

2 squat snatches (135# / 95#)

Prior to 24:00, complete 3 rounds of:

11 jumping chin-over-bar pull-ups

1 squat snatch (155# / 105#)

*If all reps are completed, time cap extends by 4 minutes.

* Power snatches with overhead squats permitted

Cash Out

16 suitcase lunge steps, 40 double unders, 4 min

Rocky Bulldog (Practice)

By: 0

CrossFit Double Barrel – CrossFit

Warm-up

3 sets of:

8 ring rows

8 squat jumps

8 hanging knee raises or knees to elbow

8 lunge steps

1 crab bridge

Breathing Drills

Side Laying Clam x 8/8

Hip Flow

Skill Work

Spend 6 minutes doing 3 sets of 3-5 ‘ring outs’ with a 2-3 sec pause (think of an ‘ab wheel’ on the rings).

Metcon

Rocky Bulldog (Time)

5 rounds for Time:

6 high box jumps

8 back squats

10 lateral burpees over bar

200m run

1min Rest

Rx+ = 36/20″, 155/105lbs

Performance = 30/24″, 135/85lbs

Fitness = 24/20″, 85/55lbs
26min time cap

Using the rest interval to make smart adjustments to scaling.