Cable Crossfit – Cable CrossFit

9/7/2019

Cable Crossfit — Sat, 07 Sep 2019 04:00:38 +0000

Metcon (AMRAP – Rounds and Reps)

PARTNER WORKOUT
IN TEAMS OF 3…

I. ON A 12:00 RUNNING CLOCK…
Establish 3-Rep Bench Press for Each Athlete*
*Athletes can note their individual 3-Rep numbers, but the
team “score” is the combined total of all three athletes
heaviest successful lift.

-Rest 5:00-

II. ON A 12:00 RUNNING CLOCK…
Max Rounds of Cindy + Max Cals on Bike*

1 Round of Cindy is…
5 Push-ups
10 Pull-ups
15 Air Squats

*Two athletes work at a time, while one rests. Rotate as
needed. Score is the number of rounds completed in
Cindy + number of Cals on the bike to the nearest set of
10.

9/6/2019

Cable Crossfit — Fri, 06 Sep 2019 04:00:15 +0000

Strength

ON A 15:00 RUNNING CLOCK
FRONT SQUAT

1×10
1×8
1×6
1×4
-rest 1:30 b/t Sets-

Metcon (Time)

3 ROUNDS
200m Med Ball Run
15/12 Cal Row
20 Sit Ups
15 Box Jumps

-18 min cap-

9/5/2019

Cable Crossfit — Thu, 05 Sep 2019 04:00:22 +0000

Metcon (Time)

Teams of 2
Switch Every 30 seconds
100 KB Swings
100 Sit Ups
100 DB Push Press
100 Plank Shoulder Taps
100 Up Downs
100 Slam Balls (30/20)
100 Jumping air squats

9/5/2019

Cable Crossfit — Thu, 05 Sep 2019 04:00:05 +0000

Metcon (2 Rounds for reps)

EMOM x 10 MINUTES
MIN 1 — AMRAP of 4 Alt. Plate OH Lunges (light) +
4 Up-Downs
MIN 2 — Row or Bike, Moderate Effort

-Rest 3:00-

EMOM x 10 MINUTES
MIN 1 — AMRAP of 4 Plate Ground to OH (light) + 4
Push-ups
MIN 2 — Row or Bike, Moderate Effort

9/4/2019

Cable Crossfit — Wed, 04 Sep 2019 04:00:25 +0000

Strength

3 SETS
10/10 Split Squats(L/R)
10/10 Single Leg Glute Bridge Ups (L/R)
REST 1:00 b/t sets

Metcon (4 Rounds for reps)

4 SETS
AMRAP x 3 MINUTES
4 Front Rack Lunges (95/65)
4 Hand Release Push Ups

REST 1:00 b/t sets

FINISHER

Dumbbell Lat Pull Overs
(2)x 15
DB Front Raises
(2) x 12
DB Skull Crushers
(2) x 12

9/4/2019

Cable Crossfit — Wed, 04 Sep 2019 04:00:00 +0000

Weightlifting:

Clean and Jerk

20:00 to build to 1RM for the day.
*Power or Squat

Metcon

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#

9/3/2019

Cable Crossfit — Tue, 03 Sep 2019 20:37:54 +0000

Strength

EVERY 4:00 FOR 3 SETS
1:00 Plank (top of push up)
15 DB Bent over rows
10 Strict Pull ups

Metcon (Time)

400m Run
into…

5 Rounds
10 Up Downs
10 DB Power Cleans (40/30)
10/10 DB Reverse Lunges

into…
400m Run

9/3/2019

Cable Crossfit — Tue, 03 Sep 2019 20:30:50 +0000

Metcon (Time)

1000m Row
800m Run
80 Double Unders
40 Single DB Step-Ups (50/35)|(35/25)|(24/20)
500m Row
400m Run
40 Double Unders
20 Single DB Step-Ups (50/35)|(35/25)|(24/20)

-24:00 Time Cap

OPTIONAL FINISHER
3 SETS
10/10 Single DB Bent Over Row
10 Strict Hanging Knee Raise
30 Glute Bridge-Ups

9/2/2019

Cable Crossfit — Tue, 03 Sep 2019 20:29:46 +0000

Metcon

Camilleri (Time)

3 Rounds
400m Run
12 Pull Ups
300m Run
24 Air Squats
200m Run
17 Push Ups
100m Run
33 Abmat Sit-ups

*Rx must use Weight Vest 20#/14#

On Saturday, we will be doing the commemorative workout for the End of Watch for Officer Andrew J. Camilleri, Sr. Officer Camilleri was killed when his patrol car was struck by a drunk driver on I-880, near Route 92, in Hayward.

8/9/2019

Cable Crossfit — Fri, 09 Aug 2019 04:00:25 +0000

Skills

Clean & Jerk
ON A 10:00 RUNNING CLOCK…
Build to “Heavier” Single Squat Clean and Jerk*
*Immediately before workout, build up quickly to
15-25% heavier than workout weight

Metcon

California Love (Time)

FOR TIME
30 Squat Clean & Jerk* (155/105)|(115/75)