Month: April 2021

CrossFit Believe – CrossFit

FT: Metcon (Time)

For Time (Rx):

Run 400M

1 Round:

18 Pullups

36 Pushups

54 Air Squats

Run 400M

2 Rounds:

9 Pullups

18 Pushups

27 Air Squats

Run 400M

3 Rounds:

6 Pullups

12 Pushups

18 Air Squats

Time Cap: 20 Minutes

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For Time (Scaled):

Run 400M

1 Round:

18 Ring Rows

36 Pushups

54 Air Squats

Run 400M

2 Rounds:

9 Ring Rows

18 Pushups

27 Air Squats

Run 400M

3 Rounds:

6 Ring Rows

12 Pushups

18 Air Squats

CrossFit Believe – CrossFit

Squat: Back Squat (2-2-2-2-2-2)

6×2@80%

4RFT: Metcon (Time)

4 Rounds For Time: (Rx)

8 DB Snatches (50/35)

8 DB Overhead Lunges

16 Situps

8 DB Overhead Lunges

Time Cap: 10 Minutes

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4 Rounds For Time: (Scaled)

8 DB Snatches (Any Weight)

8 DB Overhead/Goblet Lunges

16 Situps

8 DB Overhead/Goblet Lunges

Time Cap: 10 Minutes

CrossFit Believe – CrossFit

12RFT: Metcon (Time)

12 Rounds for Time: (Rx+)

12 Wallballs (20/14)

6 Toes to Bar

1 Squat Snatch*

*The weight on the barbell will increase every four rounds.

Men: 135-145-155

Women: 95-100-105

Time Cap: 18 Minutes

Post Workout: 5 ATTEMPTS To Build To A Heavy Snatch, Anyhow (No Time Restrictions, But Strict 5 Attempts)

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12 Rounds for Time: (Rx)

12 Wallballs (20/14)

6 Toes to Bar

1 Power Snatch*

*The weight on the barbell will increase every four rounds.

Men: 135-145-155

Women: 95-100-105

Time Cap: 18 Minutes

Post Workout: 5 ATTEMPTS To Build To A Heavy Snatch, Anyhow (No Time Restrictions, But Strict 5 Attempts)

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12 Rounds for Time: (Scaled)

12 Wallballs (Any Weight)

6 Hanging Knee Raises

1 Snatch, Anyhow (Any Weight)

Time Cap: 18 Minutes

Post Workout: 5 ATTEMPTS To Build To A Heavy Snatch, Anyhow (No Time Restrictions, But Strict 5 Attempts)

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SNTCH: Snatch (1RM)

CrossFit Believe – CrossFit

FT:: Metcon (Time)

For Time:

3 Rounds: (Rx+)

50 Double Unders

12 Box Jump Overs (30/24)

9 Deadlifts (185/125)

6 Hang Power Cleans

Rest 4 Minutes

1 Round:

150 Double Unders

36 Box Jump Overs (30/24)

27 Deadlifts (185/125)

18 Hang Power Cleans

Time Cap: 25 Minutes

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For Time:

3 Rounds: (Rx)

50 Double Unders

12 Box Jump Overs (24/20)

9 Deadlifts (135/95)

6 Hang Power Cleans

Rest 4 Minutes

1 Round:

150 Double Unders

36 Box Jump Overs (24/20)

27 Deadlifts (135/95)

18 Hang Power Cleans

Time Cap: 25 Minutes

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For Time:

3 Rounds: (Scaled)

75 Single Unders

12 Box Overs (Any Height)

9 Deadlifts (Any Weight)

6 Hang Power Cleans

Rest 4 Minutes

1 Round:

225 Single Unders

36 Box Jump Overs (Any Height)

27 Deadlifts (Any Weight)

18 Hang Power Cleans

Time Cap: 25 Minutes

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CrossFit Believe – CrossFit

GRIND: Metcon (Time)

For Time: (Rx)

600m Hill Run

Then,

30 Thrusters (45/33)

15 Bar Facing Burpees

600m Hill Run

Then,

30 Thrusters

15 Bar Facing Burpees

600m Hill Run

*Row/Bike/Ski: Scaled

Time Cap: 25 Minutes

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For Time: (Scaled)

600m Hill Run

Then,

30 Thrusters (Any Weight)

15 Bar Facing Burpees

600m Hill Run

Then,

30 Thrusters

15 Bar Facing Burpees

600m Hill Run

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CrossFit Believe – CrossFit

5RFT: Metcon (Time)

5 Rounds for Time (Rx):

10 Overhead Squats (95/65)

200 M Run

30 Double Unders

40’ Handstand Walk

Time Cap: 20 Minutes

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5 Rounds for Time (Scaled):

10 Overhead Squats (Any Weight)

200 M Run

30 Jump Ropes

40’ Plank Walk/Inverted Shoulder Taps

CrossFit Believe – CrossFit

AMRAP: Metcon (AMRAP – Rounds and Reps)

18 Min AMRAP: (Rx)

4 Burpees

6 DB Hang Snatches (50/35)

8 Step Ups (24/20)

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18 Min AMRAP: (Scaled)

4 Burpees

6 DB Hang Snatches (Any Weight)

8 Step Ups (Any Height)

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CrossFit Believe – CrossFit

FSQT: Front Squat (6RM )

Build To A 6RM Front Squat From Floor – No Racks.

3RFT: Metcon (Time)

3 Rounds For Time: (Rx)

20 Double KB/DB Deadlifts (53s/35s)(50s/35s)

1 Min Double KB/DB Static Hang Hold

20 Double KB/DB Front Squats

50m Farmers Carry (White Wall To Front Door & Back)

Time Cap: 15 Minutes

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3 Rounds For Time: (Scaled)

20 Double KB/DB Deadlifts (Any Weight)

1 Min Double KB/DB Static Hang Hold

20 Double KB/DB Front Squats

50m Farmers Carry (White Wall To Front Door & Back)

Time Cap: 15 Minutes

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CrossFit Believe – CrossFit

AMRAP: Metcon (AMRAP – Rounds and Reps)

20 Min AMRAP: (Rx)

200m Run

20 Toes To Bar

400m Run

40 Pushups

600m Run

60 Air Squats

Rx+: Weight Vest

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20 Min AMRAP: (Scaled)

200m Run

20 Hanging Knee Raises

400m Run

40 Pushups

600m Run

60 Air Squats

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CrossFit Believe – CrossFit

PRTNR: Metcon (Time)

For Time w/ Partner: (Rx+)

80 Calories Row/Bike/Ski (No Bike Erg)

40 Snatches (135/95)

20 Synchro Bar Facing Burpees

60 Calories Row/Bike/Ski

30 Snatches (155/105)

15 Synchro Bar Facing Burpees

40 Calories Row/Bike/Ski

20 Snatches (175/115)

10 Synchro Bar Facing Burpees

Time Cap: 25 Minutes

*The Machines Need To Be Setup By The Bay Door, Under The Overhang or In The Front Room Away From The Barbells.

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For Time w/ Partner: (Rx)

80 Calories Row/Bike/Ski (No Bike Erg)

40 Snatches (115/75)

20 Synchro Bar Facing Burpees

60 Calories Row/Bike/Ski

30 Snatches

15 Synchro Bar Facing Burpees

40 Calories Row/Bike/Ski

20 Snatches

10 Synchro Bar Facing Burpees

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For Time w/ Partner: (Scaled)

80 Calories Row/Bike/Ski (No Bike Erg)

40 Snatches (Any Weight)

20 Bar Facing Burpees

60 Calories Row/Bike/Ski

30 Snatches

15 Bar Facing Burpees

40 Calories Row/Bike/Ski

20 Snatches

10 Bar Facing Burpees

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