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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

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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 – 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

High as Hllndr

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 – CrossFit

Warm-up

Teams of 2:

Partner A: 10 good mornings with an empty barbell

Partner B: AMRAP mountain climbers

-Switch-

Partner A: 20 bent over barbell rows with an empty barbell

Partner B: AMRAP burpees

-Switch-

Partner A: 30 barbell wipers

Partner B: dead bugs

-Switch-

Mobility

Partner A: Roll out pecs with lacrosse ball 1min each side

Partner B: Hip flexor origin trigger work

-Switch-

Primer

5 jumping ring dips + 5sec pause at the top of the dip for each rep

5 negative dips

5 strict ring dips

5 kipping ring dips

10-15 hip extensions. Every 3 reps, hold the superman position at the top of the movement for 5sec

Metcon

For Time:

800m Run

40 Ring Dips

400m Run

90sec Ring Hold

400m Run

40 Hip Extensions

400m Run

90sec Superman Hold

800m Run

Rx+ = 50 dips, 2-minute hold, 50 hip extension, 2-minute superman hold

Fitness = 400m for all runs, box dips, 1-minute box support hold, 1-minute plank

32-minute Time Cap

U Can’t Touch This (Practice)

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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

100m run with medball sharing with partner

Then 2 sets of

10 ring row

10 push-ups

10 lunge steps

30s plank

Breathing Drills

Coach’s Choice

Skill Work

Spend 10 minutes working on barbell lunges (front, back or overhead). Lunge out 20′ and back 20’ using progressively more challenging loads or more challenging variations. Plan on doing at least 4-6 ‘sets’. Share bars to reduce how much space is needed!

Metcon

U Can’t Touch This (Time)

For time:

400m med ball run

Then 5 rounds

6 hang power cleans

6 reverse lunges per leg -db in one hand-

12 toes-to-bar

Then 400m med ball run again

Rx+ = Overhead dumbbell lunge 35/50.

Performance = 20/14lb med ball, 135/85lbs, 50/35lb DB

Fitness = 14/10lbs Med Ball, 75/55lbs, 30/15lbs DB

22min Time Cap

Double Scull (Practice)

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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

Coach’s Choice

Breathing Drills

KB hip hinge x 6/6

Half-kneeling KB press x 6/6

Skill Work

Overhead Squat

Spend 8 minutes working up to a challenging overhead squat x 3 out of the rack (80-90%).

Strength

Snatch (8 x 1 @ 75-85%)

Weighted Pull-ups (8 x 3)

Metcon

Double Scull (Time)

For Time:

With a partner, split work as desired, two people working AT THE SAME TIME, divide sets/reps however you want to get the work done.

80 Chest-to-bar

1800m row

Fitness = jumping c2b

13-Minute Time Cap

Cash Out

10 db power snatch, 10 burpees, 4 minutes

OR

Hypertrophy: 3 sets of 12 banded tricep press downs in a super set with 15 Jones squats

Rolling Hitch (Practice)

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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

2 min jump rope

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

Calf-stretch :30 x 2 ea

Psoas March

Metcon

Rolling Hitch (Time)

For Time:

Rope Climb

Row

150 double unders

100′ overhead DB carry (2 hands)

40 Russian KB swings

40 DB thrusters

40 Russian KB swings

100′ overhead DB carry (2 hands)

150 double unders

Performance = 5/3 rope climb, 1200/1000m, 50/35DB, 70/53KB

Fitness = 10 laydowns, 1000/800m, single unders, 35/15DB, 53/35KB

29-Minute Time Cap

Elizabeth (Competition)

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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

3 Rounds:

10 ring rows

10 walking lunge steps (total)

10 sit ups

Then 3 sets of 5 with an empty barbell:

Good mornings

Back squat

Behind the neck presses snatch width

Heaving snatch balance

Breathing Drills

90/90 with arm movement x 6/6

Cat/Cow x 6

Strength

Snatch (3 x 4 and 3 x 3 @ 70-80%)

Weighted Pull-ups (6 x 6)

Metcon

Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips
Fitness = 95/65, 12-9-6 Push Ups

13-minute Time Cap

Cash Out

12 toes to bar, 300m row, 3 rounds

OR

Hypertrophy: 3 sets of 12 GHD sit ups in a super set with 12 db weighted step ups

Rocky Bulldog (Practice)

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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

400m jog

Then 5,4,3,2,1 with an empty bar:

Jefferson curl

Front squat

Shoulder press

Good morning

Back squat

Breathing Drills

Banded ankle flossing/mobility (forward/backward)

Skill Work

Max Height Box Jump (Distance)

Max Height Box Jump
Spend 6 minutes working up to a near max height box jump

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
22-minute Time Cap

Wooden Kimono (Practice)

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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

“St Petersburg” Kb Warm Up Flow:

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

Side-laying clam w/ T-spine rotation x 7

Deadbugs x 7/7

Skill Work

Spend 8 minutes working on rope climb progressions (lay downs, rope assisted pull ups, switching feet, legless, weighted, L-sit, etc.)

Metcon

Wooden Kimono (Time)

5 Rounds For Time:

6 ‘heavy’ jerks

16 single arm kettlebell swings

40′ bear crawl

strict chin up

400m run

Rest 1 min

Rx+ = 185/125lbs, 70/53lb kb

Performance = 155/105lbs, 53/35lb kb, 6/3 shin up

Fitness = 95/65lbs, 35/26lb kb, 3 non or 6 assisted chin up

30min time cap