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Week 2, Day 4: Snatch

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Double Barrel Fitness – Beginner Weightlifting

Warm-up

Hook Lying Hip Internal Rotation

– 10 ea side

Cossack Lunge

– 10 reps ea side

Primer

Snatch Grip, BTN Push Press + Sn Grip, BTN Power Jerk + OHS (1 + 1 + 1)

– 5 sets

Snatch Positions: w/bar only

– Power + Stand and Shrug x 10

– Hang (above knee) + Stand and Shrug x 10

– Hang (below knee) + Stand and Shrug x 10

– Repeat ea in succession w/high Pull x 3 ea

Weightlifting

Contact Drill

– 5 reps

Contact Drill + Hang Muscle Snatch + OHS

– 5 sets w/light weight

Contact Drill – Power Snatch + OHS

– 5 sets working up to light weight for today

OH Lunge

– 4 x 5 reps ea side working up to challenging weight

XO

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Double Barrel Fitness – CrossFit

Warm-up

Funnel Tag

With a light dumbbell (10-15lbs) perform 2 Rounds:

30sec Overhead hold – each arm

30sec Rest

15sec Iron Cross with DB – each

30sec Rest

Then, 2-3 Rounds:

50m waisters carry on each arm with workout weight.

Primer

5-4-3-2-1

Wall Ball

3-3-3-3-3

Pushup

Metcon

15-Minute AMRAP

100m Waiters Carry – left arm

25 Wall Ball

15 Pushups

100m Waiters Carry – right arm

25 Wall Ball

15 Clapping Pushups

Rx+ = 80/55, clapping push ups

Performance = 50/35, 20/14

Fitness = 25/15, 14/10

Cash Out

Play one more round of funnel tag to get the weekend started!!

OR

Some time rolling out their pecs

OR

Perform some plane crash victim stretches and under the body stretches

Week 1, Day 3: Jerk

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Double Barrel Fitness – Beginner Weightlifting

New Section

Types of Jerk:

– Push

– Power

– Split

– Squat

Stance, Grip and Position

Warm-up

Half Kneeling Single Arm Press

– 3 x 5 reps ea side

SUPER SET

Single Arm KB OHS

– x 8 ea side

Primer

Split Jump

– 10 reps ea side

Weightlifting

Push Press:

– 3 x 5 w/bar

Push Jerk:

– 3 x 5 w/bar

Power Jerk:

– 3 x 5 w/bar

Finding the Split:

– 3 x 5 finding split only moving feet

– 3 x 5 finding split w/bar or pvc on back

– 3 x 5 split jerk w/bar or pvc from BTN

– 3 x 5 split Jerk from front rack

Jerk Footwork:

– 5 x 5 reps

Strength

Strict Press

– 5 x 3 reps build up to a “heavy” triple for today

Supine Pullovers

– 3 x 6 reps

Don’t Let Me Down

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Double Barrel Fitness – CrossFit

Warm-up

Across the box side stretch

Wall stretch

Flexi swimmer stretch

Roxanne vs. Red Light

Partner A does 1 burpee every time the song says “Roxanne”

Partner B does 1 burpee every time the song says “red light”

Primer

2 Rounds:

5 jumping pull ups

5 squats

5 sit ups

5 lunges (each side)

30sec right arm plank

30sec left arm plank

Metcon

Teams of 4-6 with 1-PVC pipe:

1min jumping pull ups

2min rest

2min Team Squat

2min rest

2min Team situps

2min rest

4min Team lunges

2min rest

1min Team right arm plank

2min rest

1min Team left arm plank

Cash Out

Lying pigeon stretches

DB extension stretches

Clean & Jerk

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Double Barrel Fitness – CrossFit

Warm-up

Leg Swings (10 front, 10 back, 10 each side)

Ankle Rotations (10 clockwise & counter clockwise, each foot)

Knee Touches into wall (3 x 3-5sec each leg)

Mobility

Hip mobility

Primer

Clean & Jerk PVC/empty barbell Warmup

Clean & Jerk:

1 x 5 reps

3 x 3 reps

3 x 1 rep

* Add load each round.

Strength

Clean and Jerk (1RM)

Primer

Running Drills

Metcon

1 Mile Run (Time)

Week 1, Day 2: Clean

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Double Barrel Fitness – Beginner Weightlifting

Warm-up

Lat and External Rotation Stretch w/ PVC Pipe on bench

– 5 x 15 sec

Squat Jumps

– 10 reps

Primer

Tempo Goblet Squat

– 10 reps

Weightlifting

Clean Positions

– Power Position + Stand and Shrug x 10

– Hang (above knee) + Power Position + Stand and Shrug x 10

– Hang (below knee) + Power Position + Stand and Shrug x 10

– Repeat all Positions w/ High Pull to Finish x 5 reps each

Hit and Receive

– Hit and High Pull x 5

– Hit and Receive x 5

Strength

Back Extension Iso Hold

– 5 x :20 sec hold

Tempo Front Squat (31×2) (5 x 3)

Work to a heavy triple for today

Don’t Kill My Vibe

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Double Barrel Fitness – CrossFit

Warm-up

Teams of 2-3

AirDyne 100-calories

If completed:

Under 2min = zero penalties

Between 2-2.30min = 20 slamballs as a team (use one ball)

Between 2.30-3min = 30 slamballs as a team

Over 3min = 40 slamballs as a team

Mobility

Racked Barbell Stretches

Metcon

5 Rounds for Time:

Assault Bike

20 weighted step overs

10 Box jump overs

Rx+ = 40/30cal, 55/35

Performance = 35/25cal, 45/25, 24″/20″

Fitness = 30/20cal, plate jumps

22-Minute Time Cap

Primer

Step up, step down – jog back to the start

Lateral step-up, step down – go down facing one direction and back facing the other

Jump up, step down – jog back x 2

Then, with load:

3 Rounds:

6 Step up and overs

3 Box jump overs

*Add load each round

Cash Out

2 Rounds:

1-minute quad pose

1-minute regular seated to-toes hamstring stretch (each side

F… My Shoulders

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Announcements

Nutrition Challenge starts Aug 1st. Tell your coach you want in!!

Double Barrel Fitness – CrossFit

Warm-up

Row 600m — Every 100m, increase the speed by 10sec per 500m

Run 400m — Every 100m, increase the speed

NO SANDBAGGING!!!

Skill Work

2 rounds:

30sec Handstand hold

10sec Rest

30sec Hanging L-sit hold on pullup bar

10sec Rest

2 rounds:

4 Wall climbs

4 Strict toes to bar

2 rounds:

4 Kipping HSPU

4 Kipping toes to bar

Primer

3 Rounds:

5 Thrusters

4 Toes to bar

3 HSPU

* Add load each round

Perform 1 round of the workout and adjust weight accordingly.

Metcon

F… My Shoulders (AMRAP – Rounds and Reps)

EMOM as long as possible:

5 Push Press

6 Toes-to-bar

7 Thrusters

Rx+ = 5 HSPU, 95/65

Performance = 75/55

Fitness = 45/35, sit ups

22-Minute Time Cap

Lemonade

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Announcements

Don’t Forget to check in!! Attendance challenge ends July 31st.
Nutrition Challenge starts Aug 1st. Tell your coach you want in!!

Double Barrel Fitness – CrossFit

Warm-up

Teams of 2:

10 under/overs each

-Switch-

5 burpee leap frogs each

-Switch-

Then, 3 Rounds:

3 x seated box jumps (add height each round)

3 x broad jump (add distance each round)

Primer

General Snatch Warm-up with PVC

PVC Complex + over the back stretches = BTN presses

Strength

Power Snatch (3 x 3)

3 x 3-position power snatch. Add load each set.

Primer

Work up to working weight and perform 1-2 hang power snatch. Adjust as needed.

Perform 6 KB swing at a lower weight, then 6 more at workout weight.

Metcon

5-minute AMRAP:

1 Hang power snatch

6 KB Swing

Rx+ = 225/115

Performance = 185/125, 53/35

Fitness = 3 HPS @ 75/55, 35/26

Cash Out

5-minute row at conversational pace.

Week 1, Day 1: Snatch

By: 0

Announcements

Don’t Forget to check in!! Attendance challenge ends July 31st.
Nutrition Challenge starts Aug 1st. Tell your coach you want in!!

Double Barrel Fitness – Beginner Weightlifting

Warm-up

Wall Angels

– 10 reps

Swimmers

– 8 reps

Primer

Snatch Grip Push Press + OHS (3+2)

– 4 sets to work up to a light weight.

Weightlifting

Snatch Positions

– Power Position + Stand and Shrug x 10

– Hang (above knee) + Power Position + Stand and Shrug x 10

– Hang (below knee) + Push to above knee + Scoop to Power Position + Stand and Shrug x 10

– Repeat same position but with a high pull x 5 each

Contact Drill

– Hit and High Pull x 5

– Hit and Receive x 5

Strength

OH Lunge

– 4 x 5 reps ea side. Work up to a challenging wieght in 5 sets