JUMP JUMP JUMP
A:
Warm Up
25 burpees

Then,
2 rounds
10 Crab Reach
:20 Static Beast
:10 Static Beast + Opposite Arm & Leg Lift (:10 per side)

Video for reference:



B: Metcon (Time)
20 minutes Double Under Practice
Progression:
High Jump > High Jump Single Under > High Jump Double Clap > High Jump Double Under
Try 20 reps for each movement above, proceed to next movement with good performance.

Note: Keep high jump, slow motion, and hand side to side swing..... not your hand flapping around & swing.

C: Metcon (Weight)
EMOM x 5 rounds. Using 55lbs weight

Minute 1 & 2
3 Squat Clean/Power Clean + Squat.
5 Thruster
7 Burpees Over Bar

Minute 3 & 4
3 Squat Clean/Power Clean + Squat
5 Thruster
No Burpees

Minute 5
3 Squat Clean/Power Clean + Squat
5 Thruster
7 Burpees Over Bar

Note: Been 3 consecutive days hit crossfit, still feeling strong
OK today rest.

Full reference -- was late to the session and Warm Up was swapped with Burpees.
Athlete can try perform 800 Double Under with 20 mins.


This post has been edited by leah235: Oct 1 2020, 08:41 AM

Which gym are you at? Revelation Republic?
Be careful with form on power clean esp for AMRAP workouts.

Bad form = 1 way trip to injury and then lifting career over if unlucky.

Yo.
I'm in JB. I lift light and do things slow only

I do AMRAP only for those with no equipment, or any weight <10kg. haha.

I was suppose to do perform:
Every minutes x 5 rounds
3 Squat Clean/Power Clean + Squat
5 Thruster
7 Burpees Over Bar

However I do full set 3 round, and dropped burpees for 2 rounds.
After power clean --> thruster, that really got me

WORKOUT AT HOME

A: Warm Up
3 rounds
10 Air Squats
10 Knee Push Up
10 Sit Up
10 Russian Twist

B: Easy Weight
2 rounds
20 10kg Deadlift
10 10kg Neck Push Press
20 10kg Back Squat

C: Freestyle
5 rounds
10 Russian Twist (each hand hold 1.5kg plate)

Was supposed to hit gym, but COVID case hit 432, so gotta stay at home for this week.

QUICK-FIT METCON
A:
Warm Up
EMOM x 6 minutes
Min 1: 20 Lunges + MAX plank
Min 2: 12 Push up + MAX plank
Min 3: 10 Up down

QUICK-FIT
B: Metcon (Time)
2 rounds for time
20 Plate Carry Box Step 20", 25 lb
20 DB Snatch 10kg
20 Push Up Shoulder Tap

1 round
2 DB Snatch 10kg
20 Push Up Shoulder Tap

Finisher: 100 Russian Twist

Time cap: 16 minutes

METCON
C: Metcon (No Measure)
2 rounds, 1:30 stations, :30 rest between stations, 1:00 rest between rounds

S1: Max 12kg Single Arm KB Swing (Right) (result 30~35)
S2: Max Hang Leg Raise (T2B) (result 30~35)
S3: Max 12kg Single Arm KB Swing (Left) (result 30~35)
S4: Max cal Bike/Row
Today remark first time row with 952Watts!
Have always stuck at 750++
Now I have faith one day I will reach 1k Watt
The PM5 Monitor: Which Unit Should I Use To Measure My Workout?


Note: Rested for 1 week from gym due to concern over covid-19 cases

YES RECORD YOUR RESULT!!!
A:
Warm Up
3 rounds
10 12kg KB Swing
10 Ring Row
10 Plank Jack

Then,
3 rounds, With 35lbs Barbell
5 Good Morning Squat (gd morning -> squat ->gd morning)
7 Romanian Deadlift
10 Front Squat

B: Deadlift (6 x 5, AHAP), 135lbs
1:00 Wall Sit after every set.


C: Metcon (AMRAP - Rounds and Reps)
AMRAP x 12 minutes
5 TnG Clean/Power Clean Rx: 95/65 Scaled: 65/35 lb
10 Pull Up/Ring Row
*Power Clean 55lbs

Crossfit Acronym and Abbreviations :

AFAP: As fast as possible.
AHAP: As heavy as possible. Often used during EMOM weight lifting portions of a daily workout.
AMRAP: As Many Rounds (or Reps) as Possible
BBWU4C – Barbell Warm-up for Clean
BBWU4S – Barbell Warm-up for Snatch
BS: Back squat
BW (or BWT): Body weight
CFT: CrossFit Total (A best of three attempts at a 1RM of (Press/DL/BS)
CF: CrossFit
CFHQ: CrossFit Headquarters
CFWU:CrossFit Warm-up
Clicks: Jump rope singles.
CLN: Clean
C&J: Clean and jerk
C2: Concept II rowing machine
DL: Deadlift
DNF: Did Not Finish
DS: Dynamic Stretch, usuall done after a short warm-up and preceeding weightlifitng or a WOD.
DU: Double unders jump rope. The rope passes under the feet twice for each jump.
EMOM: Every Minute on the Minute. Used most frequently during a weightlifting portion of a daily workout. For example, complete 5 reps of BS AHAP EMOM
FS: Front squat
G2OH: Ground to Overhead. Usually done with a plate.
GHD: Glute hamstring developer. A device that allows for posterior chain exercise, such as a hip extension, back extension, sit-ups and glute-ham raises.
GPP: General physical preparedness, aka “fitness.”
HC: Hang Clean
HSPU: Hand stand push up. Kick up into a handstand (use wall for balance, if needed) bend arms until nose touches floor and push back up.
HSC: Hang squat clean. Start with bar “at the hang,” about knee height. Initiate pull. As the bar rises drop into a full squat and catch the bar in the racked position. From there, rise to a standing position
KB: Kettlebell
K2E or KTE: Knees to elbows. Similar to TTBs described below.
K290: Knees to 90 degrees. This is a scaled movement for T2B.
L1: Level 1 athlete. Characterized as a serious very experienced crossfitter, a competitive CrossFit athlete wanting to build strength.
L2: Level 2 athlete. Characterized as a serious crossfitter who is somewhat competitive and wants to improve fitness. Is still working to become completely consistent when doing the Olympic lifts.
L3: Level 3 athlete. Characterized as a beginning crossfit athlete. Working hard to learn the mechanics of Olympic weight lifting.
M: Modify. indicates that a workout was scaled by modifying an exercise within the workout.
MetCon: Metabolic Conditioning workout
MU: Muscle ups. Hanging from rings you do a combination pull-up and dip so you end in an upright support.
OTG: Off The Ground. for example, pick the barbell up from the ground rather than from a rack.
OHS: Overhead squat. Full-depth squat performed while arms are locked out in a wide grip press position above the head.
OYP: Over your partner. Usually refers to jumping over a workout partner.
PC: Power clean
Pd: Pood, weight measure for kettlebells. 1 Pood = 16 kg or about 35#
PR: Personal record
PP: Push press
PJ: Push Jerk
PSN: Power snatch
PU: Pull-ups, possibly push ups depending on the context
Rep: Repetition. One performance of an exercise.
Rx’d or Rx; as Rx’d: As prescribed; as written. WOD done without any adjustments.
RM: Repetition maximum. Your 1RM is your max lift for one rep. Your 10 RM is the most you can lift 10 times. (Commonly found in WOD’s as 1RM/3RM/5RM etc.)
SC: Squat Clean
SDHP: Sumo Deadlift High Pull
Set: A number of repetitions. e.g., 3 sets of 10 reps, often seen as 3×10, means do 10 reps, rest, repeat, rest, repeat.
SPP: Specific physical preparedness, aka skill training.
SN: Snatch
SQ: Squat
Subbed: Substituted. The CORRECT use of “subbed,” as in “substituted,” is, “I subbed an exercise I can do for one I can’t,” For example,if you can’t do a HSPU, you subbed regular push-ups.
T2B or TTB: Toes to bar. Hang from bar. Bending only at waist raise your toes to touch the bar, slowly lower them and repeat.
TGU: Turkish Get Up. Kettlebell exercise.
WAW: With appropriate weight.
WB: Wallball
WO, sometimes W/O: Workout
WOD: Workout of the day
# : Symbol for pounds or lbs.
” : Symbol for inches
‘ : Symbol for feet
* Use this lift to base your 1RM off of.
WTR: With time remaining.


The bolded part are the ones I use often in this journal.
I hope this list helps you to understand what I did/jotted down in my progress.
Source 1
Source 2

SQUAT TO MAX
A:
Warm Up
3 rounds
:30 Row/Bike
10 12kg KB Swing
10 Samson Lunges

Then
3 rounds,
10/10 Cossack Squat (L&R)
5 Good Morning, Barbell
5 Thruster, Barbell

B: Back Squat (10-8-8-5-5-3-3-1-1, build to 1RM of the Day)
Warm up 10 with 35lbs barbell
10 - 85lbs (+25lbsx2)
8 - 96 lbs (+2.5kgx2)
8 - 96 lbs
5 - 101.5lbs (+1.25kgx2)
5 - 101.5lbs
3 - 105lbs (change plates; use 25lbsx2 & 10lbsx2)
3 - 116lbs (+2.5kgx2)
1 - 121.5lbs ( +1.25x2)
1 - 125lbs (change plates; use 25lbsx2 & 10lbsx4)

C: Fran (Time)
21-15-9
46lbs Thrusters (35lb barbell + 2.5kg plate x 2)
Pull-ups
Scaled for Pull Up = Jumping Pull Up

METCON DAY
A:
Warm Up
EMOM x 6 minutes
20 burpees
Min 1: 10 Burpee
Min 2: 15 Sit up
Min 3: 20 Lunges

QUICK-FIT
B: Metcon (Time)
5 rounds for time
10 Box Jump Over 20"
10 American Swing 12 kg
10 Hang Leg Raise (T2B)
10 Push Up

Finisher : 100 Sit Up

Time cap: 18 minutes
METCON
C: Metcon (No Measure)
1 round, 4:00 stations, 1:00 rest between stations

S1: AMRAP 10 4kg Wall ball, 30 DU/SU (result:3rounds)
S2: 400m run / 500m row / 1000m bike
S3: AMRAP 10 4kg Wall ball, 30 DU/SU (result:3rounds)
S4: 400m run / 500m row / 1000m bike

So.. suffered DOMS for 2 days

Wed : backsquat
Thurs : jump box
Fri : DOMS day 1
Sat: DOMS day 2 (took 1 panadol soluble)
Sun: went to hike at Bukit Emas

QUICK-FIT & METCON
A:
Warm Up
3 rounds
10 Up Down
5 Tuck Jump
20 Elbow-Palm (bitch my elbow really koyak!!!😡)
30 Flutter Kick

QUICK-FIT
B: Metcon (AMRAP - Rounds)
AMRAP x 16 minutes
2-4-6-8-10-14-16
KB Lunges 12kg
Push Up
KB Swing 12kg

Result total of 72 reps each

METCON
C: Metcon (No Measure)
1 round, 4:00 stations, 1:00 rest between stations

S1: AMRAP - 15 12kg DB Goblet Squat, 20 Lying Leg Raise (2 rounds)
S2: 20 Burpee, Max cal cal Row/Bike
S3: AMRAP - 15 12kg DB Goblet Squat, 20 Lying Leg Raise (2 rounds, last only did 10 LLR)
S4: 20 Burpee, Max cal cal Row/Bike

PULL UP DAY
A:
Warm Up
3 rounds
10 Ring Row
10 12kg KB Swing
5 Jump Squat

Then,
EMOM x 6 minutes
Min 1: Max Active Bar Hang (Hollow Position)
Min 2: Max Squat Hold

B: Pull-ups (5 x 8-10 Strict OR Weighted Strict pull Up )
Scaled:
5 x 10-12 Low Angle Ring Row ✅

*10 55lbs Barbell Bent Over Row, AHAP unbroken reps
Reference BBOR:



C: Metcon (Time)
4 rounds for time
12/9 cal Row/Bike or 9/ 6 cal Air Bike (5 rounds)
5/5 Single Arm 10kg DB Thruster Rx: 22.5/15 Scaled: 15/10 kg
10 Push Up

Time Cap: 13 minutes

This post has been edited by leah235: Oct 28 2020, 09:06 PM

HERO
A:
Warm Up
200m Run/250m Row/500m Bike
Then,
3 rounds
5 Up Down
10 Lunges
5 Good Morning, 35lbs Barbell
5 Front Squat, 35lbs Barbell


B: Metcon (Time)
ADAMBROWN

2 Rounds For Time
24 105lbs Deadlift Rx: 225/155 Scaled: 185/115
24 Box Jumps 24"/20"
24 4kg Wall Ball Rx: 9/6 Scaled: 6/4 kg
24 Push Up/ Bench Press Rx: 185/115 Scaled: 115/85
24 Box Jumps 24"/20" (1x)
24 4kg Wall Ball Rx: 9/6 Scaled: 6/4 kg (1x)
24 55lbs Cleans Rx: 135/95 Scaled: 95/55

Time cap = 45 minutes

WEIGHTLIFTING PRACTICE
A:
Warm Up
2 rounds
Using 12kg kettlebell
10 KB Swing
10 KB High Pull
10 Goblet Squat
Then,
3 rounds, with 35lbs barbell
5 Snatch Balance
5 Snatch Deadlift
1:00 Plank

B: Snatch Hang High Pull + Hang Power Snatch (10 x 2 + 2, Light to Moderate Weight)
*Focus Technique & HOOK GRIP

Round 1 - 4 = 35lbs
Round 5 - 6 = 40.5lbs
Round 7 - 8 = 46lbs

C: Metcon (AMRAP - Rounds and Reps)
AMRAP x 10 minutes
10 Double 10kg DB Lunges Rx: 22.5/15 Scaled: 15/10 kg
10 Sit Up
5 Burpee
Result = Max 3 rounds, with extra 1 round of lunges

QUICK-FIT & METCON
A:
Warm Up
3 rounds
5 Inch Worm
10 Cossack Squat (2 rounds)
5 Broad Jump
30 Flutter Kick

QUICK-FIT
B: Metcon (Time)
For time
[/s]100 DU/200 SU/100 Plate Jump
80 [/s] 50 Sit Up
600m Run / 750m Row / 1500m Bike
40 Push Up
20 7.5kg Devil Press 22.5/20/15/12.5/10 kg

Time cap: 15 minutes


METCON
C: Metcon (No Measure)
1 round, 4:00 stations, 1:00 rest between stations

S1: AMRAP - 10 Box Jump, 10 DB Renegade Row
S2: 200m Run then Max Burpee (15)
S3: AMRAP - 10 Box Jump, 10 DB Renegade Row
S4: 200m Run then Max Burpee

Note to self: if legs feeling tired, just do step-up box.
Last friday leg hit box, today (thursday) hit box again.... ouch.... 😭

Kudos to leah235. Meanwhile I am still stuck at 5 burpees.

Keep it up

Look for progressive burpees to improve posture and start slow, with smooth transition

#GayaHidupSihat

SNATCH!
A:
Warm Up
2 rounds
30 Jumping Jack
10 Air Squat
30 Mountain Climber
10 Ring Row
Then,
Using 35lbs barbell
7 reps of each 2 + 2 + 2
Hang Snatch High Pull (to chest)
Muscle Snatch (watchout for legs extension and snatch)
Snatch Balance (behind neck)


B: Hang Snatch + Overhead Squat (5 x 2 + 3, build to moderate weight)

5 rounds of ..
2 Hang Snatch
3 OHP Squat
Result round 1 to 3 46 lbs (using 2.5kgx2 plates)
Result round 2 to 4 51.5 lbs (add on 1.25kgx2 plates)

C: Metcon (Time)
3 rounds for time
21 Sit up
15 Goblet squat 12 kg
9 Pull Up/15 Ring Row (4x)

Time Cap: 10 minutes

Note: Good day for a start after 3 days of stomach not feeling well. Be careful of viral virus around you, guys.

QUICK-FIT METCON
A:
Warm Up
3 rounds
:30 Row/Bike
10 Air squat
10m Bear crawl
5 Up Down
5 Broad Jump

QUICK-FIT
B: Metcon (Time)
5 rounds for time

Rounds	Movements
3	20 25lbs Plate Carry Lunges/Walking Lunges
3	15 Wall ball 9/6/4kg
3	15 V-up
3	10 Burpee

Time cap: 17 minutes

METCON
C: Metcon (No Measure)
2 rounds, 2:00 stations, No rest between stations, 1:00 rest between rounds

S1: 1:00 Row/Bike Hard, 1:00 recovery speed
S2: 1:00 Push Up, 1:00 Plank (Push up position)
S3: 1:00 12kg KB swing, 1:00 Squat hold
S4: 1:00 Burpee, 1:00 Flutter kick


Note: This is a haaaard workout. Only do/complete these if you feel strong.

This post has been edited by leah235: Nov 13 2020, 12:05 AM

HERO WOD

A:
Warm Up
3 rounds
200m Run/250m Row/500m Bike
10 12kg KB Swing
10 Push Up
30 Single Under

B: Bradshaw (Time)
10 rounds for time of:
3 Handstand Push-ups
6 Deadlifts, 225 #
12 Pull-ups
24 Double-unders
In honor of U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, died in Kheyl, Afghanistan, on June 25th, 2009

Result: 7 rounds for time, all Scaled.
3 HSPU = 6 Hand Release Push Up✅
6 105lbs Deadlift (Rx: 225/175 Scaled: 185/135)
12 Pull Up = 18 Ring Row✅
24 Double Under or 72 Single under ✅or 36 Plate Jump

Time cap : 35 minutes