You don't need a lot of equipment to get a great workout in, to be honest, you don't need any equipment. Here is a list of workouts that you can do when you are traveling or just can't get into C1. We have both dumbbell and bodyweight WODs. Most hotel gyms today have dumbbells, but they are not necessary to get a great workout in. Enjoy!
Let’s talk about proteins, fat and carbohydrates, the macro-nutrients. Any food that you eat is a protein, fat, carbohydrate or some combination of these three macro-nutrients.
The best way to replenish your nutrients if you are performing at a high level of performance is with foods that are nutrient dense.
There is no one size fits all or perfect diet for everyone. This is the concept of bio-individuality of nutrition. Every individual needs to find the right types of whole foods that can restore balance to the body and promote optimal health.
Water is the most important nutrient in the body. Water is also the most common nutritional deficiency among the American population.
Personally, as a coach and affiliate owner over the years I have become a little lazy and I allow athletes to get away with “good enough”...
While there is no one-size-fits-all solution to fitness, there are a few principles that will help anyone achieve real results.
What is more important: How you look and how you feel, or a number that pops up when you step on the scale?
We compare jobs, homes, vehicles, kids, abilities and even values. We constantly put ourselves up against those around us instead of going…
Ring Dip Intro/Progressions
The Big Top
24 Min. Armrap:
Teams of 2:
Snatch:
1 Power Snatch + 1 Squat Snatch + 1 Hang Squat Snatch + 1 OHS
1 Complex Every :90 for 8 Rounds
*Start at 50% of 1rm Snatch and aim to build each set in weight
Clean:
5 Power Cleans - Touch and Go
15 Minutes to find the heaviest weight possible
Front Squat:
4 x 6 @73% of Front Squat
*2 Minutes rest in between
33-27-21-15-9 reps for time of:
Thrusters
Chest-to-bar pull-ups
Time cap: 20 minutes
Rx’d:
(Ages 16-54) Men use 95 lb.
Women use 65 lb.
Scaled:
(Ages 16-54) Men use 65 lb. and perform jumping pull-ups
Women use 45 lb. and perform jumping pull-ups
Teenagers 14-15:
Boys use 65 lb.
Girls use 45 lb.
Scaled Teenagers 14-15:
Boys use 45 lb. and perform jumping pull-ups
Girls use 35 lb. and perform jumping pull-ups
Masters 55+:
Men use 65 lb. and perform chin-over-bar pull-ups
Women use 45 lb. and perform chin-over-bar pull-ups
Scaled Masters 55+:
Men use 45 lb. and perform jumping pull-ups
Women use 35 lb. and perform jumping pull-ups
Clean:
4 Power Cleans + 3 Hang Power Cleans + 2 Hang Squat Cleans + 1 Squat Clean @50% of 1rm Clean
*Every :90 for 5 Rounds
Shoulder to Overhead:
*From Floor
5 Strict Presses + 3 Push Presses + 2 Push Jerks
*1 Set every 2 Minutes on the 2 Minutes for 10 Minutes (5 rounds)
*Starting @30% of 1rm Clean and Jerk and adding weight each set
Back Squat
2x20@50% of 1rm Back Squat
Workout 19.4
For Total Time:
3 rounds of:
10 snatches
12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
10 bar muscle-ups
12 bar-facing burpees
Time cap: 12 minutes, including 3-minute rest
period
Variations
Rx’d: (Ages 16-54)
Men snatch 95 lb.
Women snatch 65 lb.
Scaled: (Ages 16-54)
Men snatch 65 lb., perform chin-over-bar pull-ups, may
step over bar on the burpees
Women snatch 45 lb., perform chin-over-bar pull-ups,
may step over bar on the burpees
Teenagers 14-15:
Boys snatch 65 lb.
Girls snatch 45 lb.
Scaled Teenagers 14-15:
Boys snatch 45 lb., perform chin-over-bar pull-ups, may
step over bar on the burpees
Girls snatch 35 lb., perform chin-over-bar pull-ups, may
step over bar on the burpees
Masters 55+:
Men snatch 65 lb., perform chest-to-bar pull-ups
Women snatch 45 lb., perform chest-to-bar pull-ups
Scaled Masters 55+:
Men snatch 45 lb., perform jumping chest-to-bar
pull-ups, may step over bar on the burpees
Women snatch 35 lb., perform jumping chest
Cliff Hanger
24 Minute Amrap:
Teams of 2:
40/30 Calorie Assault Bike
100ft. Farmer's Carry 72/53
40 Abmat Situps
100ft. Farmer's Carry 72/53
40 Burpees
100ft. Farmer's Carry 72/53
40 Russian KB Swings 72/53
*each person does half the work
*team decides how to break up reps
*Farmer's Carry is 1 KB Switch Hands Every 25 ft.
Sample Size
Teams of 2
24 Minute Amrap:
30 DB Hang Clean and Jerk 50/35
30 Lateral Burpees over the Bar
30 Walking Lunges
30 Power Snatches 75/55
*Partners will alternate minutes of work
*1 Partner works the entire first minute, the other partner works the entire second minute
*Keep alternating for 24 minutes
*Each partner will work for 12 minutes
WORKOUT 19.2 RX’D
RX’D LOADING
Beginning on an 8-minute clock, complete as
many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans (weight #1)
25 toes-to-bars
50 double-unders
13 squat cleans (weight #2)
If completed before 8 minutes, add 4 minutes
to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans (weight #3)
If completed before 12 minutes, add 4
minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans (weight #4)
If completed before 16 minutes, add 4
minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans (weight #5)
Stop at 20 minutes.
Rx’d: (Ages 16-54)
Men squat clean 135-185-225-275-315 lb.
Women squat clean 85-115-145-175-205 lb.
Teenagers 14-15:
Boys squat clean 95-115-135-155-185 lb.
Girls squat clean 55-75-95-105-115 lb.
Masters 55+:
Men squat clean 115-135-155-185-205 lb.
Women squat clean 65-85-105-125-145 lb.
19.2 Scaled
Beginning on an 8-minute clock, complete as
many reps as possible of:
25 hanging knee-raises*
50 single-unders
15 squat cleans (weight #1)
25 hanging knee-raises*
50 single-unders
13 squat cleans (weight #2)
If completed before 8 minutes, add 4 minutes
to the clock and proceed to:
25 hanging knee-raises*
50 single-unders
11 squat cleans (weight #3)
If completed before 12 minutes, add 4
minutes to the clock and proceed to:
25 hanging knee-raises*
50 single-unders
9 squat cleans (weight #4)
If completed before 16 minutes, add 4
minutes to the clock and proceed to:
25 hanging knee-raises*
50 single-unders
7 squat cleans (weight #5)
Stop at 20 minutes.
Scaled: (Ages 16-54)
Men squat clean 95-115-135-155-185 lb.
Women squat clean 55-75-95-115-135 lb.
Scaled Teenagers 14-15:
Boys squat clean 65-85-105-125-145 lb.
Girls squat clean 45-65-75-85-95 lb.
Scaled Masters 55+:
*Men perform sit-ups, squat clean 65-85-105-125-145 lb.
*Women perform sit-ups, squat clean 45-65-75-85-105 lb.
Snatch Complex
Every :90 for 6 Rounds
Start at 50% of 1rm Snatch
1 Power Snatch + 1 Overhead Squat + 1 Hang Snatch + 1 Overhead Squat + 1 Snatch + 1 Overhead Squat
Clean
5 Touch and Go Clean and Jerks Every :90 for 6 Rounds
Complete reps at 60% of 1rm Clean and Jerk
Front Squat
4x6 @70%
*2 Minutes between sets
CROSSFIT OPEN WORKOUT 19.1
Complete as many rounds as possible in 15 minutes of:
19 wall-ball shots
19-cal. row
Rx’d: (Ages 16-54) Men throw 20-lb. ball to 10-ft. target Women throw 14-lb. ball to 9-ft. target
Scaled: (Ages 16-54) Men throw 14-lb. ball to 10-ft. target Women throw 10-lb. ball to 9-ft. target
Teenagers 14-15: Boys throw 14-lb. ball to 9-ft. target Girls throw 10-lb. ball to 9-ft. target
Scaled Teenagers 14-15: Boys throw 14-lb. ball to 8-ft. target Girls throw 10-lb. ball to 8-ft. target
Masters 55+: Men throw 20-lb. ball to 9-ft. target Women throw 10-lb. ball to 9-ft. target
Scaled Masters 55+: Men throw 14-lb. ball to 8-ft. target Women throw 10-lb. ball to 8-ft. target
Power Snatch:
8 Rounds: EMOM
4 Hang Power Snatches @50% of 1rm Snatch
*add weight if possible
Clean Complex:
8 Rounds: EMOM
Minute 1 - 3 Power Cleans @50% of 1rm Clean
Minute 2 - 4 Power Cleans
Minute 3 - 5 Power Cleans
Minute 4 - 6 Power Cleans
*continue adding 1 power clean so last round would be 10 power cleans
Back Squat
4x8@65%
*2 Minutes in Between Each Set
The Coach B Special!
Teams of 2:
26 Minute Amrap:
60 KB Swings (53/35)
60 KB Overhead Walking Lunges (each partner does 15 with each arm)
60 KB Hang Power Cleans (each partner does 15 with each arm)
60 KB Goblet Squats
600ft. KB Walk (each partner does 100ft. with KB overhead, 100ft. with KB in a farmer's carry, and 100ft. with KB in front rack)
