Month: January 2021

CrossFit Believe – CrossFit

JessK: Metcon (Time)

Jessica K’s Birthday Beatdown

For Time: (Rx)

2 Rounds:

1 Squat Clean (155/105)

31 DB Hang Snatches (50/35)

1 Squat Clean

31 DB Goblet Lunges

2 Rounds

1 Squat Clean (170/115)

31 Situps

1 Squat Clean

31 Air Squats

2 Rounds

1 Squat Clean (185/125)

31 Lateral Hops Over Barbell

1 Squat Clean

31 Burpees Over Barbell

Time Cap: 25 Minutes

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For Time: (Scaled)

2 Rounds:

1 Squat Clean (Any Weight)

31 DB Hang Snatches (Any Weight)

1 Squat Clean

31 DB Goblet Lunges

2 Rounds

1 Squat Clean (Any Weight)

31 Situps

1 Squat Clean

31 Air Squats

2 Rounds

1 Squat Clean (Any Weight)

31 Lateral Hops/Steps Over Barbell

1 Squat Clean

31 Burpees Over Barbell

Time Cap: 25 Minutes

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CrossFit Believe – CrossFit

MRTIN: Metcon (Time)

“Martin”

For time, with a partner:

2,000-m row

100 bodyweight deadlifts

50 thrusters (65/95 lb.)

1,000-m row

100 hand-release push-ups

50 pull-ups

500-m row

100 sit-ups

100 wall-ball shots (14/20 lb.)

CrossFit Believe – CrossFit

Clean: Squat Clean (5-4-3-2-1)

All Singles

5@70%

4@75%

3@80%

2@85%

1@90%

5RFT: Metcon (Time)

5 Rounds For Time: (Rx)

12ft Handstand Walk

12 KB/DB Deadlifts (53/35)(50/35)

24 Double Unders

24 Air Squats

Time Cap: 10 Minutes

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5 Rounds For Time: (Scaled)

2 Wall Walks

12 KB/DB Deadlifts (Any Weight)

48 Single Unders

24 Air Squats

Time Cap: 10 Minutes

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CrossFit Believe – CrossFit

PRTNR: Metcon (Time)

For Time w/ Partner: (Rx)

6 Alt Rounds:

20 Wallballs (20/14)

15 Box Jump Overs (24/20)

10 Pullups

Right into:

100 Wallballs (20/14)

75 Box Jump Overs (24/20)

50 Pullups

*Partition As Needed

Time Cap: 25 Minutes

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For Time w/ Partner: (Scaled)

6 Alt Rounds:

20 Wallballs (Any Weight)

15 Box Jump Overs (Any Height)

10 Pullups/Ring Rows/Banded/Jumping

Right into:

100 Wallballs (Any Weight)

75 Box Jump Overs (Any Height)

50 Pullups/Ring Rows/Banded/Jumping

*Partition As Needed

Time Cap: 25 Minutes

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Solo Version (Scaled)

For Time:

3 Rounds:

20 Wallballs (Any Weight)

15 Box Jump Overs (Any Height)

10 Pullups/Ring Rows/Banded/Jumping

Right Into:

40 Wallballs

30 Box Jump Overs

20 Pullups/Ring Rows/Banded/Jumping

Time Cap: 25 Minutes

CrossFit Believe – CrossFit

CORE: Metcon (No Measure)

Core Work:

Every Minute On The Minute For 8 Minutes, Complete:

10 Mountain Climbers

10 Russian Twists w/ DB

10 Shoulder Taps

10RFT: Metcon (Time)

10 Rounds for Time (Rx+):

5 Front Squats (155/105)

5 Hang Power Cleans

5 Shoulder to Overhead

Each time you drop the barbell, perform 10 burpees over barbell.

You can only rest in the hang, front rack, or overhead. You cannot rest the barbell in the back rack.

Time Cap: 18 Minutes

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10 Rounds for Time (Rx):

5 Front Squats (115/75)

5 Hang Power Cleans

5 Shoulder to Overhead

Each time you drop the barbell, perform 10 burpees over barbell.

You can only rest in the hang, front rack, or overhead. You cannot rest the barbell in the back rack.

Time Cap: 18 Minutes

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10 Rounds for Time (Scaled):

5 Front Squats

5 Hang Power Cleans

5 Shoulder to Overhead

Choose a weight that allows you to move the barbell for unbroken rounds for the first few rounds.

Each time you drop the barbell, perform 10 burpees over barbell.

You can only rest in the hang, front rack, or overhead. You cannot rest the barbell in the back rack.

Time Cap: 18 Minutes

CrossFit Believe – CrossFit

AMRAP: Metcon (AMRAP – Rounds and Reps)

20 Min AMRAP (Rx)

3-6-9-12-15…

DB Step Ups (50/35 – 24/20)

Alt. DB Hang to Overhead

DB Stationary Lunges

DB can be held in the front rack or on the shoulder for the lunges.

Do not drop the DB from any position.

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20 Min AMRAP (Scaled)

3-6-9-12-15…

DB Step Ups (Any Height)

Alt. DB Hang to Overhead (Any Weight)

DB Stationary Lunges

Dumbbell can be held in the front rack or on the shoulder for the lunges.

Do not drop the DB from any position.

CrossFit Believe – CrossFit

5RFT: Metcon (Time)

For Time (Rx+):

50-40-30-20-10

Double Unders

25-20-15-10-5

Toes to Bar

After each set, perform 10 overhead squats. The workout ends with 10 overhead squats.

Barbell Weight: 95/65

Time Cap: 20 Min

Example:

50 Double Unders

25 Toes to Bar

10 Overhead Squats

40 Double Unders

20 Toes to Bar

10 Overhead Squats

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For Time (Rx):

50-40-30-20-10

Double Unders

Situps

After each set, perform 10 overhead squats. The workout ends with 10 overhead squats.

Barbell Weight: 95/65

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For Time (Scaled):

50-40-30-20-10

Single Unders

Situps/Hanging Knee Raises (Option of 1/2 Reps)

After each set, perform 10 barbell squats. If possible, overhead squats. Choose a weight you can perform in 1-2 sets each time.

CrossFit Believe – CrossFit

WillH: Metcon (Time)

William‘s Birthday Beatdown:

36 Rounds For Time: (Rx+)

First 12:

3 Deadlifts (185/125)

6 Burpees Over Barbell

Second 12:

3 Power Cleans (135/95)

6 Wallballs (20/14)

Third 12:

3 Squat Cleans (95/65)

6 Air Squats

Time Cap: 24 Minutes

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36 Rounds For Time: (Rx)

First 12:

3 Deadlifts (135/95)

6 Burpees Over Barbell

Second 12:

3 Power Cleans (115/75)

6 Wallballs (20/14)

Third 12:

3 Squat Cleans (95/65)

6 Air Squats

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36 Rounds For Time: (Scaled)

First 12:

3 Deadlifts (Any Weight)

6 Burpees Over Barbell

Second 12:

3 Power Cleans (Any Weight)

6 Wallballs (Any Weight)

Third 12:

3 Squat Cleans (Any Weight)

6 Air Squats

CrossFit Believe – CrossFit

AMRAP: Metcon (AMRAP – Rounds and Reps)

25 Min Running Clock (Rx)

7 Min AMRAP

14 KB Swings (53/35)

7/5 Cals (Row/Bike/Ski)

Rest 3 Minutes

3 Rounds For Time:

35 Wallballs (20/14)

15 Strict Pullups

Time Cap: 15 Min

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25 Min Running Clock (Scaled)

7 Min AMRAP

7 KB Swings (Any Weight)

7/5 Cals (Row/Bike/Ski)

Rest 3 Minutes

3 Rounds For Time:

35 Wallballs (Any Weight)

15 Banded Pullups/Kipping Pullups/Ring Rows

Time Cap: 15 Min

3RFT: Metcon (Time)

CrossFit Believe – CrossFit

FT:: Metcon (Time)

For Time: (Rx)

12 Pullups

9 Thrusters (95/65)

6 Burpees Over Barbell

9 Thrusters

12 Pullups

Rest 3 Mins

12 Thrusters (95/65)

9 Burpees Over Barbell

6 Pullups

9 Burpees Over Barbell

12 Thrusters

Rest 3 Mins

12 Burpees Over Barbell

9 Pullups

6 Thrusters (95/65)

9 Pullups

12 Burpees Over Barbell

Time Cap: 18 Minutes

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Scaled: Ring Rows/Banded/Jumping & Scale Weight As Needed