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Hurt (Practice)

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Double Barrel Fitness – CrossFit

Warm-up

3 Rounds:

5 air squats

2 crab bridges

2 inch worms

5 push-ups

Then 5,4,3,2,1 of

Straight leg deadlift

Hang power clean

Shoulder press

Thruster

Breathing Drills

Psoas March x 7/7

Lunge + t-spine rotation x 7/7

Strength

Back Squat (5 x 5 @ 70-80%)

Weighted Dip (5 x 7)

Metcon

Hurt (AMRAP – Rounds and Reps)

7-Minute AMRAP

12 burpees

8 dumbbell thrusters

6 chest-to-bar pull ups

Rx+ = 53/35 kb thruster, 8 c2b

Performance = 50/35

Fitness = 30/20, jumping pull-ups

Cash Out

12 toes to bar, 15 wall ball, 4 minutes

OR

Hypertrophy: 3 sets of 12 db curls in a super set with 15 glute ham raises

I Want to be a Lumberjack (Mental Toughness)

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Double Barrel Fitness – CrossFit

Warm-up

“Novo” Kb Warm Up Flow

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

Face down quad smash 30s per side

Pec smash 30s per side

Breathing Drills

Shoulder mobility. Coach’s choice

Skill Work

Bench Press

Spend 8 minutes working up to a challenging (80-90%) bench press for 3 reps.

Metcon

I Want to be a Lumberjack (Time)

For time:

15 bench press

200m run with a medball

Then 5 rounds:

12 dumbbell bent over row – one dumbbell in each hand

12 toes-to-bar

200m run (no med ball)

——

Rx+ = 185/135, med ball run both times

Performance = 155/105, 20/14, 45/30

Fitness = 75/55, 14/10, 30/15

Duel at Dawn (Competition)

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Double Barrel Fitness – CrossFit

Warm-up

Coach’s Choice

Breathing Drills

Banded round-the-world x 10

Banded pass-throughs x 10

Metcon

Duel at Dawn (AMRAP – Rounds and Reps)

AMRAP 12 minutes, 1 min rest, 12 min, count wall ball (only)

10 round trip sled pushes 20′ -alternate with opponent-

Then with partner/opponent:

One person does snatches while other person does wall balls

12 hang power snatch

Max wall balls

At minute 12, rest 1 minute (for everyone), then start the whole thing over again.

—–

Performance = 90+/50+, 95/65, 20/14

Fitness = 50+/0+, 65/45, 14/10

Thanks for the Memories (Practice)

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Double Barrel Fitness – CrossFit

Warm-up

400m jog

Then 3 rounds:

8 reverse lunge steps

8 push-ups

8 goblet squats

8 sit ups

8 banded good mornings

10-20m farmer carry

Breathing Drills

90/90 with hip lift x 6/6

Rock Back to KB Squat x 6

Strength

Back Squat (6 x 4 @ 70-80%)

Weighted Dip (6 x 6)

Metcon

Thanks for the Memories (AMRAP – Rounds and Reps)

8 minute AMRAP

5 weighted strict pull up

40′ walking lunge (20′ out, 20′ back)

5 reps of 20′ out 20′ back lateral shuffle -no line touch

Rx+ = 45/30

Performance = 25/10

Fitness = assisted pull ups

Cash Out

10 db hang power cleans, 10 db push press, 10 sit ups, 4 min

OR

Hypertrophy: 3 sets of 12 banded tricep press downs in a super set with 15 loaded glute bridges

Crud Muffin (Practice)

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Double Barrel Fitness – CrossFit

Warm-up

3 Rounds:

50 single unders or 30 double unders

10 push ups

10 sit ups

10 ring rows

Then 3 sets of 5 with the empty bar:

Jefferson curl

Hang muscle clean

Front squat

Push jerk

Breathing Drills

90/90 with banded pull-through x 8

Banded pull-aparts x 8

Skill Work

Power Clean (+ 2 jerks @ 80-90%)

Spend 8 minutes working up to a challenging pause (pause 2-3 seconds at or just below the knee) power clean plus two jerks (80-90% effort)

Metcon

Crud Muffin (Time)

5 rounds for time:

10 clean and jerks

15 push-ups

15 American Kettlebell swings

400m run

1 min rest

Rx+ = 155/105lbs, 70/53lbs kb

Performance = 135/85lbs, 53/35lbs kb

Fitness = 95/65lbs, 35/26lbs kb

26min time cap

The Ghost (Competition)

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Double Barrel Fitness – CrossFit

Warm-up

3 Rounds:

20-30m farmer carry

10 goblet squats

10 ‘halos’

10 ring dips or ring push-ups

15 jumping jacks

Breathing Drills

KB ankle mobility

Calf stretch :30 ea side x 2

Skill Work

Spend 8 minutes working on pull up and bar muscle up progressions.

Metcon

The Ghost (6 Rounds for reps)

6 rounds of

1min per station:

Row(cal)

Burpees

Double Unders

Rest

Papa’s Got a Brand New Bag (Practice)

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Double Barrel Fitness – CrossFit

Warm-up

200m jog

Then 2 rounds:

5 side lunges per side

5 single arm ring row per side

5 glute bridges

5 broad jumps

10 wall ball

Breathing Drills

90/90 breathing x 8

Hip Flow Mobility

Skill Work

Weighted Pistol

Spend 6 minutes working up to a challenging weighted pistol (or progression) on each leg.

Strength

Back Squat (7 x 3)

Weighted Dip (7 x 5)

Metcon

Papa’s Got a Brand new Bag (AMRAP – Rounds and Reps)

8 minute AMRAP:

12 Chest-to-Bar Pull-up

12 Front squat 135/85

40′ bear crawl
Rx+ = 15 C2B, 20′ handstand walk

Fitness = 8 ring row, 85/55

Cash Out

60 seconds (per side, split as desired) side plank, 20 wall balls, 3 rounds

OR

Hypertrophy: 3 sets of 12 single arm db shoulder press in super set with 15 loaded hip extensions

Aftermath (Competition)

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Double Barrel Fitness – CrossFit

Warm-up

3 rounds:

3 inch worms

10 squat jumps

10 kip swings on the pull up bar

Then 3 sets of 5:

Straight leg deadlifts

Hang muscle clean

Bent over row

Front squats

Shoulder press

Breathing Drills

Side-laying clam w/ T-Spine rotation 6/6

Half-kneeling DB press 6/6

Strength

Split Jerk (3-2-2-2-1-1-1-1)

8 sets, adjust load each set working up to a max!

Metcon

Aftermath (Time)

5 Rounds for Time:

Kipping Handstand Push-ups

12 DB hang power clean

16 Box Jumps

Rx+ = 4/2″ deficit HSPU, 65/45

Performance = 8/6 HSPU, 50/35, 24″/20″

Fitness = 8 DB shoulder press, 35/20, 20″/16″

14-Minute Time Cap

Cash Out

8 toes to bar, 30 double unders, 4 rounds

OR

Hypertrophy: 3 sets of 12 strict toes to bar in a super set with 12 banded good mornings

Road Trip (Practice)

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Double Barrel Fitness – CrossFit

Warm-up

2 Rounds:

10 ring rows

10 push-ups

10 air squats

10 jumping jacks

Then 3 sets of 5 reps with an empty barbell:

Straight leg deadlift

Hang muscle snatch

Overhead squat

Jerk

Breathing Drills

Coach’s Choice

Skill Work

Clean and Jerk

Spend 10 minutes working up to a challenging clean and jerk (80-90%)

Metcon

Road Trip (Time)

For time:

15 Squat Snatches

800m Run (Fitness: 600m run)

20 Clean & Jerk (same)

600m Run (Fitness: 400m)

25 Deadlift (same)

400m Run (Fitness = 200m)

Rx+ = 185/125

Performance = 95/65

Fitness = 35lb KB swing

20-Minute time cap

Cash Out

12 GHD sit ups (or 24 sit ups), 15 wall ball, 5 minutes

OR

Hypertrophy: 3 sets of 12 db curls in a super set with 15 banded hamstring curls

Shoop (Practice)

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Double Barrel Fitness – CrossFit

Warm-up

Coach’s Choice

Breathing Drills

Rock back to KB Squat x 5

KB Hip Hinge x 5/5

Skill Work

Spend 8 minutes working on 3 sets of 15-20 GHD sit-ups.

Strength

Back Squat (5×5)

Weighted Dip (5×7)

Metcon

Shoop (AMRAP – Rounds and Reps)

10-Minute AMRAP with a partner

20 DB thrusters

20 toes-to-bar (partner holds DB at sides or overhead for T2B to count)

Performance = 50/35

Fitness = 25/15

Cash Out

60s plank, 30 cal row, 3 rounds

OR

Hypertrophy: 3 sets of 12 banded tricep press downs in a super set with 15 loaded glute bridges