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Posts Tagged ‘Step-Up’

Tuesday 03.19.19

Warm-Up

A) 12-9-6:

Kettlebell Windmill, with a light kettlebell
Burpees

B) 2 Rounds of:

200m Run
10 Power Clean,s below the knee with an empty bar
10 Strict Press, with an empty bar
10 Step-Ups

– Rest 30 Seconds

Strength

Squat Clean

Heavy 3
Then 2 sets x 3 reps at 90% of heaviest 3 rep

Objective: build to a heavy three rep squat clean. Then take 10% off that number and perform the designated number of sets for 3 repetitions.

Strength Tip

If your technique is not there yet with the clean from the ground, stay above the knees and master this position first before adding more range of motion. Make sure your weight is in the middle of the foot, and back is straight with shoulders pinched back. From the ground, lift the bar and receive the bar in the front rack position in the bottom of the front squat.

Workout

Capacity:

A. 4 min time cap:

800m Run for Time

B. 4 min time cap:

40 Burpee Box Overs 24”/20#\”

C. 4 min time cap:

20 Clean and Jerks

AX: 95#/55#
RX: 115#/85#
RX+:135#/95#

Workout Tip

AX – For masters athletes or novice athletes that want to move and have fun.

RX – Most athletes that have training experience and want a little push!

RX+ – Competitive athletes that want a little more dose of the good stuff.

Each Station should be completed with some rest in between stations. Scale repetitions, distance, or load, to make this happen.

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Saturday 03.16.19

Warm-Up

A) 3 Rounds:

30 Singles
15m High Knees
15m Butt Kickers
15 Tempo Dumbbell Press

B) 2 Rounds:

10 Step-Ups, on a Box
10 Strict Press
10 Calorie Bike

Strength

Push Jerk

Heavy 3
Then 1×3 at 90% of heaviest 3 rep.

Objective: build to a heavy 3 rep Push Jerk. Then take 10% off that number and perform the designated number of sets for 3 repetitions.

Workout

Capacity

30 Calorie Bike

3 Rounds:

2 Muscle-Ups
4 Strict Handstand Push-Ups
8 Kettlebell Swings, 70#/53#
20 Calorie Bike

2 Rounds:

2 Muscle-Ups
4 Strict Handstand Push-Ups
8 Kettlebell Swings 70#/53#
10 Calorie Bike

1 Rounds:

2 Muscle-Ups
4 Strict Handstand Push-Ups
8 Kettlebell Swings 70#/53#

Workout Tip

Muscle-Ups: if you are unable to perform muscle ups, perform 2 strict ring pull ups.

Handstand Push-Ups: if you are unable to perform strict hspu, scale to strict dumbbell press.

Kettlebell Swings: should be heavy but completed in 1 set of 8 each time you pick them up.

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Open 19.3

Week three of the 2019 CrossFit Open is here! Get Rich Froning’s tips and strategies to tackle this challenging WOD.

Mobility

Upper body range of motion key. The thoracic extension is needed, so practice extending back over a roller or small object. Open the ‘scapulas’.

– Banded Good Mornings for hamstring activation

Warm Up

3 rounds:

20 seconds Handstand Hold against a wall
30 seconds active movement (jump rope/row)
3 Push-Up

Workout

For time:

200-ft. Dumbbell Overhead Lunge
50 Dumbbell Box Step-Ups
50 Strict Handstand Push-Ups
200-ft. Handstand Walk

Men use 50-lb. dumbbell / 24-in. box
Women 35-lb. dumbbell / 20-in. box

Time cap: 10 minutes

Workout Tip

Dumbbell Overhead Lunge: stack the weight over your body. Keep your elevated arm as close to your ear as possible. 50ft per set if you’re going to break it up

Dumbbell Box Step-Up: steady and consistent, alternate legs you step up with. Rotate direction as you step down to minimize transitions, inhale before you step up, exhale at the top.

Strict Handstand Push-Ups: break these up from the start, sets of 5 reps. Rest in the bottom, don’t come off the wall

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Tuesday 03.19.19

Warm-Up

A) 12-9-6:

Kettlebell Windmill, with a light kettlebell
Burpees

B) 2 Rounds of:

200m Run
10 Power Clean,s below the knee with an empty bar
10 Strict Press, with an empty bar
10 Step-Ups

– Rest 30 Seconds

Strength

Squat Clean

Heavy 3
Then 2 sets x 3 reps at 90% of heaviest 3 rep

Objective: build to a heavy three rep squat clean. Then take 10% off that number and perform the designated number of sets for 3 repetitions.

Strength Tip

If your technique is not there yet with the clean from the ground, stay above the knees and master this position first before adding more range of motion. Make sure your weight is in the middle of the foot, and back is straight with shoulders pinched back. From the ground, lift the bar and receive the bar in the front rack position in the bottom of the front squat.

Workout

Capacity:

A. 4 min time cap:

800m Run for Time

B. 4 min time cap:

40 Burpee Box Overs 24”/20#”

C. 4 min time cap:

20 Clean and Jerks

AX: 95#/55#
RX: 115#/85#
RX+:135#/95#

Workout Tip

AX – For masters athletes or novice athletes that want to move and have fun.

RX – Most athletes that have training experience and want a little push!

RX+ – Competitive athletes that want a little more dose of the good stuff.

Each Station should be completed with some rest in between stations. Scale repetitions, distance, or load, to make this happen.

Continue ReadingNo Comments

Saturday 03.16.19

Warm-Up

A) 3 Rounds:

30 Singles
15m High Knees
15m Butt Kickers
15 Tempo Dumbbell Press

B) 2 Rounds:

10 Step-Ups, on a Box
10 Strict Press
10 Calorie Bike

Strength

Push Jerk

Heavy 3
Then 1×3 at 90% of heaviest 3 rep.

Objective: build to a heavy 3 rep Push Jerk. Then take 10% off that number and perform the designated number of sets for 3 repetitions.

Workout

Capacity

30 Calorie Bike

3 Rounds:

2 Muscle-Ups
4 Strict Handstand Push-Ups
8 Kettlebell Swings, 70#/53#
20 Calorie Bike

2 Rounds:

2 Muscle-Ups
4 Strict Handstand Push-Ups
8 Kettlebell Swings 70#/53#
10 Calorie Bike

1 Rounds:

2 Muscle-Ups
4 Strict Handstand Push-Ups
8 Kettlebell Swings 70#/53#

Workout Tip

Muscle-Ups: if you are unable to perform muscle ups, perform 2 strict ring pull ups.

Handstand Push-Ups: if you are unable to perform strict hspu, scale to strict dumbbell press.

Kettlebell Swings: should be heavy but completed in 1 set of 8 each time you pick them up.

Continue ReadingNo Comments

Open 19.3

Week three of the 2019 CrossFit Open is here! Get Rich Froning’s tips and strategies to tackle this challenging WOD.

Mobility

Upper body range of motion key. The thoracic extension is needed, so practice extending back over a roller or small object. Open the ‘scapulas’.

– Banded Good Mornings for hamstring activation

Warm Up

3 rounds:

20 seconds Handstand Hold against a wall
30 seconds active movement (jump rope/row)
3 Push-Up

Workout

For time:

200-ft. Dumbbell Overhead Lunge
50 Dumbbell Box Step-Ups
50 Strict Handstand Push-Ups
200-ft. Handstand Walk

Men use 50-lb. dumbbell / 24-in. box
Women 35-lb. dumbbell / 20-in. box

Time cap: 10 minutes

Workout Tip

Dumbbell Overhead Lunge: stack the weight over your body. Keep your elevated arm as close to your ear as possible. 50ft per set if you’re going to break it up

Dumbbell Box Step-Up: steady and consistent, alternate legs you step up with. Rotate direction as you step down to minimize transitions, inhale before you step up, exhale at the top.

Strict Handstand Push-Ups: break these up from the start, sets of 5 reps. Rest in the bottom, don’t come off the wall

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Wednesday 02.20.19

Warm-Up

A) 2 Rounds:

10 Step-Ups, to a box
5 Box Jumps
10 Push-Ups
5 Strict Pull-Ups

B) 3 Rounds:

4 Strict Dumbbell Press
8 Calorie Row
12 Dumbbell Snatch

Strength

Superset A and B then rest 3 minutes.

A.
Strict Handstand Push-Ups
5 sets x 4 reps

B.
Kipping Unbroken Pull-Ups
5 sets x 8 reps

Strength Tip

You will be supersetting the movements. 4 repetitions of strict Handstand Push-Ups. If the repetitions assigned are too much, scale to a rep range that you can complete in 2 sets, or perform a scaled version of the movement. For the pull-ups, you want to stick with a rep range that you can complete in unbroken sets, if pull-ups are your jam, scale to chest-to-bar, or scale even further to Bar Muscle-Ups for unbroken sets.

Workout

Capacity

15-12-9-6-3 For Time:

Bar Dips
Burpees
Box Jumps 24″/20″

Workout Tip

Run: you should complete each 200M run in 1 minutes or less, scale the distance as needed.
Dips: you should work on completing all repetitions in “90 or less each round. unbroken each round.
Box Jumps: you should choose a height that you feel comfortable jumping to.

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Wednesday 02.20.19

Warm-Up

A) 2 Rounds:

10 Step-Ups, to a box
5 Box Jumps
10 Push-Ups
5 Strict Pull-Ups

B) 3 Rounds:

4 Strict Dumbbell Press
8 Calorie Row
12 Dumbbell Snatch

Strength

Superset A and B then rest 3 minutes.

A.
Strict Handstand Push-Ups
5 sets x 4 reps

B.
Kipping Unbroken Pull-Ups
5 sets x 8 reps

Strength Tip

You will be supersetting the movements. 4 repetitions of strict Handstand Push-Ups. If the repetitions assigned are too much, scale to a rep range that you can complete in 2 sets, or perform a scaled version of the movement. For the pull-ups, you want to stick with a rep range that you can complete in unbroken sets, if pull-ups are your jam, scale to chest-to-bar, or scale even further to Bar Muscle-Ups for unbroken sets.

Workout

Capacity

15-12-9-6-3 For Time:

Bar Dips
Burpees
Box Jumps 24″/20″

Workout Tip

Run: you should complete each 200M run in 1 minutes or less, scale the distance as needed.
Dips: you should work on completing all repetitions in “90 or less each round. unbroken each round.
Box Jumps: you should choose a height that you feel comfortable jumping to.

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Friday 02.08.19

Warm-Up

A) 3 Rounds:

150m Row
10 Step-Ups, on a high box
15 Ring Rows

B) 2 Rounds:

10 Push Press, with dumbbells
10 Dumbbell Snatches
200m Run

Strength

Superset A and B then rest 3 minutes:

A. Strict Handstand Push-Ups
4 sets x 4 reps

B. Kipping Unbroken Pull-Ups
4 sets x 8 reps

Strength Tip

You will be supersetting the movements. 4 repetitions of strict handstand push-ups. If the repetitions assigned are too much, scale to a rep range that you can complete in 2 sets, or perform a scaled version of the movement. For the pull-ups, you want to stick with a rep range that you can complete in unbroken sets, if pull-ups are your jam, scale to chest-to-bar, or scale even further to Bar muscle-ups for unbroken sets.

Workout

Capacity

3 Rounds, 4 min each:

400m Run

Then:

AMRAP
8 Kettlebell Swings, 53#/35#
4 High Box Jumps, 30″/24
2 Minute Rest

Workout Tip

Run: you should complete each 400M run in 2 minutes or less, scale the distance as needed.
Kettlebell Swings: you should work on completing all repetitions unbroken each round.
Box Jump: take your time with each rep, no-hit shins.

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Friday 02.08.19

Warm-Up

A) 3 Rounds:

150m Row
10 Step-Ups, on a high box
15 Ring Rows

B) 2 Rounds:

10 Push Press, with dumbbells
10 Dumbbell Snatches
200m Run

Strength

Superset A and B then rest 3 minutes:

A. Strict Handstand Push-Ups
4 sets x 4 reps

B. Kipping Unbroken Pull-Ups
4 sets x 8 reps

Strength Tip

You will be supersetting the movements. 4 repetitions of strict handstand push-ups. If the repetitions assigned are too much, scale to a rep range that you can complete in 2 sets, or perform a scaled version of the movement. For the pull-ups, you want to stick with a rep range that you can complete in unbroken sets, if pull-ups are your jam, scale to chest-to-bar, or scale even further to Bar muscle-ups for unbroken sets.

Workout

Capacity

3 Rounds, 4 min each:

400m Run

Then:

AMRAP
8 Kettlebell Swings, 53#/35#
4 High Box Jumps, 30″/24
2 Minute Rest

Workout Tip

Run: you should complete each 400M run in 2 minutes or less, scale the distance as needed.
Kettlebell Swings: you should work on completing all repetitions unbroken each round.
Box Jump: take your time with each rep, no-hit shins.

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Monday 02.04.19

Warm-Up

A) 3 Rounds:

30 Single-Unders
15m High Knees
15m Butt Kickers
15 Tempo Dumbbell Press

B) 2 Rounds:

10 Step-Ups, on a Box
10 Strict Press
10 Calorie Bike

Strength

Push Press

2 sets x 8 reps

Strength Tip

Build each set, starting with the bar, in reps of 8 until you build to a challenging weight that is repeatable for the number of sets listed.

Workout

“EMOMDAY”

Every Minute on the Minute for 12 rounds:

Odd:

Double-Unders*
10 Hand Release Push-Ups

Even:

10 Box Jumps, 24”/20”
10 Ball Slams

*RX+:30 Double Unders and 10 Dips
RX: 30 Double Unders and Push Ups
AX: 20 Double Unders

Workout Tip

AX – for masters athletes or novice athletes that want to move and have fun.
RX – most athletes that have training experience and want a little push!
RX+ – competitive athletes that want a little more dose of the good stuff.

Double Unders: you should complete all sets under 30 seconds, scale repetitions if needed.

Push-Ups: complete all push-ups unbroken, scale to a rep range that you can achieve in unbroken sets.

Box Jumps and Ball Slams: complete all repetitions with 15 seconds of rest minimum.

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Monday 02.04.19

Warm-Up

A) 3 Rounds:

30 Single-Unders
15m High Knees
15m Butt Kickers
15 Tempo Dumbbell Press

B) 2 Rounds:

10 Step-Ups, on a Box
10 Strict Press
10 Calorie Bike

Strength

Push Press

2 sets x 8 reps

Strength Tip

Build each set, starting with the bar, in reps of 8 until you build to a challenging weight that is repeatable for the number of sets listed.

Workout

“EMOMDAY”

Every Minute on the Minute for 12 rounds:

Odd:

Double-Unders*
10 Hand Release Push-Ups

Even:

10 Box Jumps, 24”/20”
10 Ball Slams

*RX+:30 Double Unders and 10 Dips
RX: 30 Double Unders and Push Ups
AX: 20 Double Unders

Workout Tip

AX – for masters athletes or novice athletes that want to move and have fun.
RX – most athletes that have training experience and want a little push!
RX+ – competitive athletes that want a little more dose of the good stuff.

Double Unders: you should complete all sets under 30 seconds, scale repetitions if needed.

Push-Ups: complete all push-ups unbroken, scale to a rep range that you can achieve in unbroken sets.

Box Jumps and Ball Slams: complete all repetitions with 15 seconds of rest minimum.

Continue ReadingNo Comments