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Tuesday

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Triumph Strength & Conditioning – Barbell Club

Warm-up

hard foam roll serratus

3 rounds

5 OHS

6 push up

7 high kick each leg

Snatch warm up

Technique primer

3×3 tall snatch

Power Snatch + BTN push press + OHS (5×1+1+1)

5×3+3+3 to heavy set
Max for complex

Split Jerk (7×1 to max single)

Metcon (No Measure)

Super set

A) 4×10 front raises

B) 4×1 prowler pull

Tuesday

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Triumph Strength & Conditioning – CrossFit

Warm-up

3 position shoulder stretch

2 rounds

30 jumping jacks

60 arm circles

10 up/down dog

10 hollow arch swings

Warm-up

Lax Ball Roll

2min Chest

2min Shoulders

2 rounds

30 jumping jacks

60 arm circles

10 up/down dog

10 hollow arch swings

Tabata This (AMRAP – Reps)

Tabata This!

Tabata row

Rest 1 minute

Tabata squat

Rest 1 minute

Tabata pull-up

Rest 1 minute

Tabata push-up

Rest 1 minute

Tabata sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals.

Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories.”

Cool Down

Shoulder Box Stretch 3x30s 10s Rest

Monday

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Triumph Strength & Conditioning – CrossFit

Great 17.1 everyone!

Warm-up

2 Rounds

Partner up

250m Row/ Active Hang

15 pass threws

10 wall Squats

10 OHS

Part 1

Overhead Squat (E2MOM 3-3-3-1-1-1)

If possible complete a 1RM.

Tri- 6×3 overhead squat, work on correct movement

Part 2

Regionals event 6 (Time)

3 Rounds for time

10 reps 135/95 OHS

50 Double Unders/ 100 Singles

Tri- 95/56

Singles

Cool Down

Lat Smash with LAX Ball + Plate 2 Min each side

500 club

Metcon (Time)

100 double unders for time

Saturday

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Triumph Strength & Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

Teams of 2

Partner 1

Couch stretch 2min (1min top/bot)

Partner 2

Foam roll

backlshoulders 1min

piriformis 1min

Dynamic

Part 1

Metcon (Time)

Teams of 2

6 rounds

10 pull ups (strict)

20 Push ups (hand release)

30 MB squats 20/14

40 MB sit ups 20/14

50 double unders /100 single unders

60s plank (at same time)
No kipping pull ups

use bands, jump or ring rows

Planks can be low or high

Saturday

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Triumph Strength & Conditioning – Barbell Club

Warm-up

lax ball, priformis, foam roll IT band 2 min each leg

2 rounds

10 broad jumps

10 pull up

10 walk out hands

snatch warm up

tech primer

3×3 position snatch

Snatch (1@83, 1@87, 1@92, 1@97%, 2 attempts to max single)

Clean and Jerk (1@83, 1@87, 1@92, 1@97%, 2 attempts to max single)

Pause Front Squat + Front Squat (1×2@72%, 4×2@77%)

Snatch Grip Deadlift (3×3@115% of snatch )

Friday

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Triumph Strength & Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

2 rounds

30 jumping jacks

10 giant single arm circles (front and back)

10 spider lunge

10 step ups

5 burpees

DB snatch practice

Part 1

17.1 CrossFit Open (Time)

20min TIME CAP

10 DB Snatch 50/35

15 burpee over the box 24/20

20 DB Snatch 50/35

15 Burpee over the box 24/20

30 DB Snatch 50/35

15 Burpee over the box 24/20

40 DB Snatch 50/35

15 Burpee over the box 24/20

50 DB Snatch 50/35

15 Burpee over the box 24/20

500 club

Metcon (Time)

4 rounds

25 air squats

rest 1 min b/t rounds

Thursday

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Triumph Strength & Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

Dynamic

Game Time

Part 1

Metcon (AMRAP – Reps)

“Teams of 2

5 rounds

1min Ring rows

rest 20s

1min Step ups

rest 20s

1min Bike

rest 20s

1min Plank/Handstand

rest 20s

Cool Down

Metcon (No Measure)

couch stretch

2min each side

Thursday

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Triumph Strength & Conditioning – Barbell Club

Warm-up

2 min pigeon stretch each leg

2 rounds

10 ring rows

10 jumping squats

tech primer

3x 3 muscle clean + 3 front squats + 3 push press

Power Clean + Push Jerk (5x 3+3 )

+1 kilo from last week. One set = 3 power cleans + 3 push jerks (barbell cycle)

Snatch Pull (3@100%, 2×3@105%)

Back Squat (2×2@75%, 3×2@80%)

Metcon (No Measure)

superset

A) 3×30 russian twist

B) 3×12 back extensions

Wednesday

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Triumph Strength & Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

“Banded shoulder stretch

Snatch warm up “

Part 1

Snatch (2-2-2-2-2 E2MOM)

Sets should be between 85-95% of 1Rm

Does not have to be touch and go

Part 2

Metcon (Time)

21-15-9:

Squat Snatch (95/65)

Burpees
10min TIME CAP

TRI: lighten the weight 45/35 recommended

Power snatch to OHS if needed

or

Just Power snatch

Cool Down

Metcon (No Measure)

Foam roll

Lats, back, and shoulders

10 passes each

500 club

Metcon (Time)

4 rounds

25 Lunges

rest 30s b/t rds

Tuesday

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Triumph Strength & Conditioning – Barbell Club

Warm-up

2 rounds

10 kb lateral lunges

10 peak/valley

10 arch to hollow rolls

Snatch warm up

Technique primer

3×3 tall snatch

Power Snatch + BTN push press + OHS

5×3+3+3 to heavy set
+ 1 kilo from last week

Split Jerk (5×3 to heavy triple)

+1 kilo from last week

Metcon (No Measure)

Super set

A) 4×8 incline DB bench

B) 4×2 passes heavy prowler push