CrossFIt LTP: June 1st, 2016

13118997_10156867596100582_6475006761875788382_n

Athlete Highlight: Our very own Stephanie Johnson completed the Boston Marathon this past April! Follow the link and get to know a bit more about this amazing athlete of ours!

Weightlifting: 15 Minute Clock
-Establish 1RM Power Clean

Gymnastics Skill: 60 Repetitions
-Pistol Squats (Every 10 alternating Repetitions, try to go up in scale difficulty)

WOD: 3 Rounds for Time
15 GHD Sit-Ups (Scale: AbMat Sit-Ups)
15 Kettlebell Swings (70/55)

Barbell Strength: May 31st, 2016

Who’s ready for Olympic Weightlifting in Rio?

Advanced:

A) Pause Front Squat; 1RM

B) No Hook, No Foot Movement Snatch: EMOM x 8 1-Rep

C) Jerk From Rack (Pause in Dip and Catch): 8 Reps to Find 1RM

Beginner:

A) Barbell Front Rack Lunge x 4 ea. Leg x 4 Sets

B) High-Hang Power Snatch (2) + OHS w/ Pause; 6 Sets

C1) Split Press x 3 ea. Side
C2) Ring Row + Arm Extension x 6
5 Rounds; 60s Rests

CrossFit LTP: May 31st, 2016

logo-150-tall-white

In case you missed it, FAST/CrossFit LTP is not the 1st satellite location facility of The Reveille Project. We are taking part in an amazing foundation thats purpose is to help bring veterans into facilities such as our to experience the community and benefits.

Strength: 4 Rounds; 60s Rests
A1) Landmine Press x 8 ea.
A2) Landmine Rotation x 6 ea.

Conditioning WOD: 5 Minutes for Calories
-Reverse Tabata Row (10s Sprint/ 20s Rest)

CrossFit LTP: May 30th, 2016 (Memorial Day)

images (2)

Happy Memorial Day to All! We would like to extend a very big THANK YOU to all service members, past and present, on this holiday and we hope everyone takes the time to honor and thank those who served.

Instagram-Ads-TheMurphChallenge-Murph

WOD: “Murph”

1-Mile Run
100 Pull-Ups
200 Push-Ups
300 Air Squats
1-Mile Run

  • 2015 CrossFIt Games Standards: Weight Vest + Unpartitioned Repetitions (Must finish all Pull-Ups prior to Push-Ups & Must finish all Push-Ups prior to Air Squats)
  • Rx w/ Vest: Must complete workout wearning a Weight Vest. You may break the Pull-Ups, Push-Ups, and Air Squats as you wish.
  • Rx w/0 Vest: Same as above standards without the addition of a weight vest.
    • Scaled: With the volume of this workout scaling is always a smart option. You may scale Pull-Ups with Strict Banded Pull-Ups OR Ring Rows. You may scale Push-Ups with a Box to help decrease tension. You may scale Air-Squats with a designated Squat Depth (Medicine Ball or Box). Athletes will also have the option to scale the 1-Mile run to 800m.

Barbell Strength: May 26th, 2016

Athlete Noric Vardanian (94k) for the United States Olympic Trials went head to head in the most competitive weight class in the U.S. Though he took Silver, Noric broke his own American Record Snatch and Total during the competition to make it a very interesting race.

Advanced/Beginner:

A1) DB Bench Press x 8-10
A2) Strict Chin-Ups x 8-10 (2s Pause at the Top)
4 Rounds; 60s Rests

B1) Farmer Carry Step-Ups x 8 ea.
B2) GHD Hip Extension x 10
4 Rounds; 60s Rests

C) 4x45s Weighted Plank

CrossFit LTP: May 26th, 2016

Twitter-Profile-TheMurph-2016

Memorial Day Murph is only a few days away! Use your ZenPlanner App to reserve your heat time OR head over to our website and reserve you spot. We are capping heats at 12 athletes so don’t wait too long!

Strength 1: Back Squat 5-5-4-4-3-3 For Load

Strength and Conditioning:
A1) DB Bench Press x 8-10 AHAP
A2) 20 Unbroken Wall-Balls (20/14)
5 Rounds; Rest 90s Post-A2

C) Accumulate 30 Strict T2B

Barbell Strength: May 25th, 2016

barbell-strength
“Strength does not come from a physical capacity. It comes from an indomitable will.”
-M. Gandhi

 

Advanced:

A) Back Squat: Build to 1RM for Day

B) Push Press 5RM; 2×3 at 90%

C1) Split Squats x 6 ea. Leg
C2) Single Leg RDL x 8 ea.
3 Rounds; 60s Rests

D) 3×8 BB Bent-Over Row

Beginner:

A) Back Rack Split Squat 4×6 ea. Leg

B) Push Press
4×5

C) Single Leg RDL 3×8

D) 3×8 BB Bent-Over Row

Barbell Strength: May 24th, 2016

Jerk Overview by Barbell Shrugged

Advanced:

A) Build to Tough 1RM Front Squat w/ Pause (Use Belt); Then 2×3 at 85%

B) EMOM x 10 Minutes= 1 Pause Clean and Jerk (Start at 70%)

C) Snatch Pulls 3×3 at 95%+

D) Light Row/AD x 15 Minutes

Beginner:

A) Double KB/DB Front Rack Push Press: 4×6

B) Hang-Power Clean + Front Squat + Push Press
-EMOM x 10 Minutes at Mid-Level Weight

C) Snatch Grip RDL 3×5