Blog Search

Six Shooter (Practice)

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

Coach’s Choice

Breathing Drills

Skill Work

Perform 3 sets of Lsits on the rings or parallettes. Use a variation that will get you 10-30s per set.

Metcon

Six Shooter (Time)

6 rounds for Time:

6 Left leg weighted pistol

6 Right leg weighted pistol

6 dumbbell weighted pull-up – kipping allowed

200m run OR 60 double unders / 120 single unders

Performance = 35/15lb db

Fitness = 1 leg box squat

24min time cap

Cash Out

2 min row/airdyne, 1 min kb swings, 2 min row/airdyne

OR

Hypertrophy: 3 sets of 12 single arm db press in a super set with 12 db weighted step ups.

Farmers Cardio 2.0 (Competition)

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

3 rounds:

5 air squats

2 crab bridges

2 inch worms

5 push-ups.

Then 5,4,3,2,1:

Straight leg deadlift

Hang power clean

Shoulder press

Thruster

Breathing Drills

90/90 with hip lift x 6/6

Bird Dog x 6

Skill Work

Farmer’s Carry (50′)

Spend 8 minutes working up to a challenging farmer carry with dumbbell, kettlebell or farmer’s bars for 50′.

Strength

Power Clean (2-2-2-2-2-2-2)

Increase weight each set

Single Arm Ring Row (7 x 4)

Metcon

Farmers Cardio 2.0 (Distance)

7 MINUTES for distance. With a partner.

As many METERS as possible

Rx+ = 65/45lbs DB or 70/44lbs KB

Performance = 50/35lbs DB or 80/60lbs Sandbag

Fitness = 30/15lbs DB or 60/40lbs Sandbag

Cash Out

Max rounds of “Cindy” in 5 min

OR

Hypertrophy: 3 sets of 12 wide grip strict pull ups in a super set with 15 Jones squats

The Swarmer (Practice)

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

200m jog

Then 2 sets:

5 side lunges per side

5 single arm ring row per side

5 glute bridges

5 broad jumps

10 wall ball

Breathing Drills

Couch Stretch x 1:00 ea side

DB spit squat x 7/7

Skill Work

Weighted Pistol

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

Strength

Back Squat (4 x 6)

Weighted Dip (4 x 8)

Metcon

The Swarmer (AMRAP – Rounds and Reps)

8 minute AMRAP:

5 shoulder press

5 push press (same)

10 back squat (same)

35 double unders

Rx+ = 135/95, unbroken DU

Performance = 95/65

Fitness = 65/35

Cash Out

12 toes to bar, 12 burpees, 4 min

OR

Hypertrophy: 3 sets of 12 single arm bench press in a super set with 12 strict toes to bar

Helen (Competition)

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

“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

90/90 with banded pass through x 5

Banded overhead press x 5/5

Skill Work

Snatch (+ Snatch Balance + OHS)

Spend 10 minutes working up to a challenging (80-90% effort) squat snatch plus snatch balance plus overhead squat.

Metcon

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
Rx+ = 70/53, C2B

Fitness = 35/26

16-Minute Time Cap

Cash Out

16 db overhead reverse lunge steps, 20 wall ball, 5 min

OR

Hypertrophy: 3 sets of 15 banded tricep press downs in a super set

Full Metal Jacket

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

Coach Lead DROM

Breathing Drills

Coachies Choice

Performance

Abbate (Time)

For Time:

Run 1 mile

21 Clean and Jerks, 155#

Run 800 meters

21 Clean and Jerks, 155#

Run 1 Mile
In honor of U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, HI, was killed on December 2, 2010
To learn more about Abbate click here
155/105lbs

Fitness

Abbate JR (Time)

For Time:

Run 1000m

21 CLean and Jerks @ Athletes Choice

Run 600m

21 Clean and Jerks @ Athletes Choice

Run 1000m

Fade to Black (Practice)

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

5 toy soldiers leg swings per leg

10 squat jumps

10 kip swings on the pull up bar

Then 3 sets of 5:

Straight leg deadlifts

Hang muscle clean

Front squats

Shoulder press

Breathing Drills

Banded ankle mobility

Calf-stretch x 1:00 ea

Skill Work

Spend 8 minutes working on kipping drills (pull ups, chest to bar pull ups, bar muscle ups, etc.)

Metcon

Fade to Black (4 Rounds for reps)

4 round for reps:

1 min box jumps or step ups

1 min alternating dumbbell hang power snatch R+L = 1 rep

1 min knees to elbows (2x abmat sit ups count as one ‘rep’)

2 min cal row

1 min rest

Performance = 24/20″, 50/35lbs DB

Fitness = 20/16″, 30/20lbs DB

Like a G6 (Mental Toughness)

By: 0

Announcements

Don’t Forget to check in!! Attendance challenge ends July 31st.

Double Barrel Fitness – CrossFit

Warm-up

2 min jump rope

Then 2 rounds:

10 second crab bridge

20s deep squat with elbows pushing knees out.

Then 3 sets of 5 with an empty bar:

Straight leg deadlift

Front squat

Hang power snatch

Behind the neck press (snatch width)

Overhead squat

Breathing Drills

KB Rock back x 6/6

KB Hip Hinge x 6/6

Strength

Back Squat (5 x 5 @ 75-85%)

Weighted Dip (5 x 7)

Metcon

Like a G6 (Time)

3 rounds for time:

10 overhead squats

50 Double unders

Rx+ =155/105lbs

Performance = 135/95lbs

Fitness = 95/65lbs FS or 75/55lbs OHS, 100 single unders

10min Time cap.

Cash Out

12 kipping pull ups, 12 burpees, 4 min

OR

Hypertrophy: 3 sets of 12 narrow grip strict chin ups in a super set with 15 banded hamstring curls

Moore (Competition)

By: 0

Double Barrel Fitness – CrossFit

Warm-up

Coach’s Choice

Breathing Drills

Half-kneeling DB press 6/6

90/90 with curl up x 6

Skill Work

Spend 8 minutes working on barbell/yoke carries (front, back or overhead). Walk out 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

Moore (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

1 Rope Climb, 15′

Run 400m

Max Rep Handstand Push-ups
In honor of Officer David S. Moore, 29, of the Indianapolis Metropolitan Police Department, died on January 26, 2011
To learn more about Moore click here
Post the number of HSPU completed for each round to comments.

Willful Ignorance (Practice)

By: 0

Double Barrel Fitness – CrossFit

Warm-up

3 Rounds:

3 inch worms

2 crab bridges

5 push-ups

5 squats

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

Straight leg deadlifts

Bent over row

Muscle clean

Squat clean

Push press

Breathing Drills

PVC ‘round-the-world 7/7

Bird-Dogs 7/7

Skill Work

Clean and Jerk

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

Metcon

Willful Ignorance (Time)

For time:

15 clean and jerks

40′ dumbbell walking lunge -one in each hand at sides

15 lateral burpees over bar

1 minute rest

Rx+ = 135/95

Performance = 5 Rounds, 95/65, 50/35

Fitness = 65/35, 30/15

30-Minute Time Cap

Comrade Detective (Competition)

By: 0

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 of each with an empty barbell:

Single leg deadlift

Shoulder press

Good morning

Front squat

Breathing Drills

90/90 w/ hip lift x 6/6

Split squats 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

Back Squat (6 x 4 @ 75-85%)

Weighted Dip (6 x 6)

Metcon

Comrade Detective (AMRAP – Reps)

8 minute AMRAP:

10 goblet squats

15 American kettlebell swings

5 round trip 20′ lateral shuffle with line touch

Rx+ = 16 kb Snatches (switch as desired)

Performance = 53/35lb

Fitness 35/26lbs

Cash Out

30s per side, side plank 15 wall ball, 3 rounds

OR

Hypertrophy: 3 sets of 12 db bent over rows in a super set with 15 banded good mornings