Crossfit Strength - Daily Workout

[Tom Mutaffis]

I will use this section to post the daily workouts for Crossfit Strength, a gym here in Charlotte that utilizes Westside programming in conjunction with metabolic work (traditional Crossfit). This provides a greater balance of strength, size, and conditioning.

http://crossfit-strength.com/

[Tom Mutaffis]

Monday 8/8/11

ME Lower Body:
Dead Squat (bottom-up squat)
Work up to a 1RM

Assistance:
Glute Ham Raises 3×8
Pull Throughs 2×15
SitUps 3×20

MetCon:
5 Rounds:
5 Deadlifts 275/185#
10 Burpees

[Tom Mutaffis]

Tuesday 8/9/11

5 Rounds:
9 Snatch @50% 1RM
12 Box Jumps 24/20″
15 Clapping Pushups
Finish with a 1 mile run

[Tom Mutaffis]

Wednesday 8/10/11

ME Upper Body:
Split Jerk 5×1
Find new 1RM

Assistance:
Tricep Pushdowns 100 reps
Pullups 3×10
Face Pulls 3×15

MetCon:
AMRAP 7 min:
10 Squats
15 SitUps
20 Double Unders

[Tom Mutaffis]

Thursday 8/11/11

3 Rounds:
Row 500M
15 Overhead Squats 95/65#

[Tom Mutaffis]

Friday 8/12/11

DE Upper Body:
Floor Press 3×8 @60%
Explode from bottom!

Assistance:
Dips 3×10 (use band for assistance if necessary)
Seated Shoulder Press 3×8
Bent Rows 3×8

MetCon:
*While Carrying your slamball*
Run 200M with slamball
20 Situps with slamball
20 Slamball 30/20#
*Dropping the slamball on the run is a 5 burpee penalty each time

[ThomasG]

ThomasG likes this.

[Bako Lifter]

Bako Lifter likes this too. I have to do that slam ball workout tomorow.

Is this forum open to comments or strictly to post the wod?

[Tom Mutaffis]

Bako Lifter likes this too. I have to do that slam ball workout tomorow.

Is this forum open to comments or strictly to post the wod?

Feel free to add comments or questions, and I will update the workouts here as they are posted.

[Tom Mutaffis]

Monday 8/15/2011

ME Lower Body:
Box Squat- Heavy Doubles 5×2

Assistance:
Glute Ham Raise 4×8
Seated Good Mornings 3X10
Wide Grip Pullups (no kipping) 3×10
Sit ups 2×50

Metcon:
8 min alternating Tabata- 50# DB Farmers Carry / 50# DB Front Squat

[Tom Mutaffis]

Tuesday 8/16/2011

4 Rounds:
- 5 Power Cleans @ bodyweight
- 12 Burpees over the bar
- Run 400M

[Tom Mutaffis]

Wednesday 8/17/11

ME Upper Body:
Bench Press Heavy Doubles 5×2

Assistance:
- DB Tricep Rollbacks 5×10
- Seated Shoulder Press 3×10
- Face Pulls 2×20
- Planks 3×1 minute

MetCon:
4 Rounds:
- 20 KB Swings
- 20 Knees to Elbows

[Tom Mutaffis]

Thursday 8/18/11

For time:
5 x Man-Makers (25/40#)
15 x Curtis P (105#/75#)
Run 400M
10 x Man Maker
10 x Curtis P
Run 800M
15 x Man Maker
5 x Curtis P
Run 1 mile

[Tom Mutaffis]

Friday 8/19/11

DE Lower Body:
Week 2- Box Squats
10×2 @55%

Assistance:
Speed Pulls 9×1 @60%
Glute Ham Raises 3×10
Pull Throughs 2×20

MetCon:
“Annie”
50-40-30-20-10
Double Unders
Sit Ups

[Yamar]

programming in conjunction with metabolic work (traditional Crossfit). This provides a greater balance of strength, size, and conditioning.

http://crossfit-strength.com/

The two words in bold contradict each other.

[Tom Mutaffis]

The two words in bold contradict each other.

In my opinion strength training and metabolic work can complement one-another.

With Crossfit-Strength they use traditional "crossfit" workouts for the metabolic portion, and Westside programming for the strength portion. Both of which have proven to be quite effective with regard to their respective objectives.

[thecityalive]

I think he's confusing the traditional CrossFit "programming" with the usual metcon WODs. There are strength programming days in CrossFit. I've been slowly gathering knowledge about this working at my gym that has a CrossFit affiliate built-in.

[Tom Mutaffis]

Monday 8/22/11

ME Lower Body:
1RM Deadlift against double mini bands

Assistance:
- Glute Ham Raises 3×10
- Reverse Sled Pulls 6×50′
- Face Pulls 3×20
- Standing Abs with band- 100 reps

*No MetCon*

[Tom Mutaffis]

Tuesday 8/23/11

5 rounds for time:
- Row 250 meters
- 5 Right arm KB power snatch 2 pood
- 5 Left arm KB power snatch 2 pood
- 5 Burpee pull ups

[baconandburpees]

Can I cross post these at baconandburpees.com? We have some members who would be very interested!

[chris mason]

I don't see what not? Just credit them to the gym.

[Tom Mutaffis]

Wednesday 8/24/2011

ME Upper Body:
Swiss Bar Bench Press 5×3

Assistance:
- Dips 3×12
- Pullups 3×10 (dead hang)
- Face Pulls 3×20

MetCon:
10-9-8-7-6-5-4-3-2-1
- Push Press 95/65#
- 3 Position Floor Wipers 95/65#

[Tom Mutaffis]

Thursday 8/25/11

Hero Workout - “Hansen”

5 rounds:
- 30 reps, 2 pood Kettlebell swing
- 30 Burpees
- 30 Glute-ham sit-ups

[Tom Mutaffis]

Friday 8/26/11

DE Lower Body:
Box Squats @60% 1RM 8×2 straight weight
or Box Squats @53% 1RM 8×2 against bands

Assistance:
- Good Mornings 3×8
- Banded Leg Curls 100 reps
- Abs / Hanging straight leg raises 3×10

MetCon:
3 Rounds:
- 10 Deadlift 175/115#
- 7 Front Squat 175/115#
- 4 Shoulder to OH 175/115#

[Tom Mutaffis]

Monday 8/29/11

ME Lower Body:
Concentric Good Mornings 5×2
(Find max double)

Assistance:
Front Squat 3×8 @40% 1RM
Hyperextensions 4×10
Glute Bridge 4×8
Standing Abs 3×25

*No MetCon*