FRIDAY 4.5.2019

THIS SATURDAY 9:00pm to 1:00am

CrossFit Hell’s Kitchen PARTY!

Have a drink, meet your fellow CFHKers and find out which team won the 2019 CFHK Open Intramurals.

Open to all CrossFit Hell’s Kitchen members and their guests.

We will be providing libations and snacks.

Please feel free to bring drinks/mixers/snacks.

SATURDAY 4.6.2019

Warm-up

SKI ERG

500m warm up

MOBILITY

Inch Worm 

Stiff Leg Windmill 

Use a KB or Dumbell

The goal is to complete 5 Reps per side with full ROM. Move slowly through the movement.

Scorpion Stretch 

Reverse Scorpion

Warm-up

LAVA

teams of 2-3 must move across the floor using the same number of plates as team members

cannot touch the floor at any time

if you touch the floor, you go back to the start

STRENGTH

Farmer's Carry 

With a partner

AHAP 100' walk

Metcon

"Mumbo Jumbo"

Teams of 3

3 Rounds:
30 Deadlifts 95/65
30 Hang Power Cleans 95/65
30 Push Jerks 95/65

150/100 Calorie Bike

2 Rounds:
30 Deadlifts 135/95
30 Hang Power Cleans 135/95
30 Push Jerks 135/95

150/100 Calorie Bike

1 Round:
30 Deadlifts 175/125
30 Hang Power Cleans 175/125
30 Push Jerks 175/125

FRIDAY 4.5.2019

STRONG

Warm-up

Pass Through with PVC

Barbell Ankle Stretch 

Sots Press 

Drop Snatch 

Weightlifting

Snatch 

EMOM for a total of 5 rounds:

 1 snatch @ 75%

1 snatch @ 75%

1 snatch @ 80%

1 snatch @ 80%

1 snatch @ 80%

STRENGTH

Overhead Squat 

Build to a heavy 3

METCON-BURN

Warm-up

AIRBIKE

warm up for 2 minutes

Metcon

Airdyne Test

Airdyne for 1 minute max calories.

Metcon

"Hardball"

5 Rounds:

21 medicine Ball AbMat Sit-ups
18 Medicine Ball Squat Jumps 20/14
50′ OH Medicine Ball Walking Lunge

THURSDAY 4.4.2019

STRONG

WEIGHTLIFTING

Pull to below the knee + Floating clean pull  

Pull to below knee- slight pause

Return bar to 1" from floor- slight pause

Clean Pull to HHV2 Pulls to below Knee from Floor

1 Pull to HHV from Floor

1 Pull to HHV from 1" off the Floor

1 set @ 90%

1 set @ 95%

1 set @ 90%

WEIGHTLIFTING

Clean Pull 

Pull to HHV from Floor

1 set of 3 @ 95%

1 set of 3 @ 100%

1 set of 3 @ 95%

WEIGHTLIFTING

Clean 

1 Clean @ 82% EMOM for 5 rounds

1 Clean @ 87% EMOM for 5 rounds

1 Clean @ 92% EMOM for 5 rounds

METCON-BURN

CONNECTIVITY

Faster Eddies 

0:30 max effort each movement

sit-ups
4-count flutter kicks
sit-ups
leg raise
sit-ups
Hello Dolly's
sit-ups
crunches
sit-ups
twists
sit-ups
4-count flutter kicks

Warm-up

Snatch Return 

To teach proper bar path on the recovery from overhead

Metcon

Funny Bone

21-15-9

Kettlebell Swings 32/24
Box Jump Overs 24/20
Power Snatch 95/65

WEDNESDAY 4.3.2019

STRONG

MOBILITY

Box Shoulder Stretch 

MOBILITY

External rotation at shoulder with PVC 

MOBILITY

Front Rack Tricep rolling

STRENGTH

Jumping Back Squats 

3 sets of 3 reps @ 25% of 1RM

Keep back vertical

Slow on the dip

Explosive and fast on the drive

Weightlifting

Push Press 

EMOM for 5 rounds

 3 reps @ 80%

Weightlifting

Split Jerk 

EMOM for 5 rounds

1 rep @ 82%

EMOM for 5 rounds

1 rep @ 87%

EMOM for 5 rounds

1 rep @ 92%

METCON-BURN

CONNECTIVITY

Abs #1 

50 ab mat sit ups
5 push ups
0:60 plank hold (on forearms)
5 push ups
0:30 side plank right
0:30 side plank left
5 push Ups
0:60 plank hold (on forearms)
5 push ups
50 Ab mat sit ups

Metcon

"Dum Dum"

3 Rounds:

200′ KB Farmers Carry 24/16
20 KB Bench Press 24/16
200′ KB Front Rack Carry 24/16
20 KB Deadlift 24/16


TUESDAY 4.2.2019

STRONG

Weightlifting

Snatch Pull to Below Knees + Floating Snatch Pull 

2 Pulls to below knee with pause

1 pull to HHV

1 floating pull to HHV

1 (2+1+1) @ 90

1 ( 2+1+1) @ 95

1 ( 2+1+1) @ 90

Weightlifting

Snatch Pull 

1 set of 3 @ 95%

1 set of 3 @ 100%

1 set of 3 @ 95%

Weightlifting

Snatch 

EMOM for 5 rounds @ 82%

EMOM for 5 rounds @ 87%

EMOM for 5 rounds @ 92%

METCON-BURN

"Sole Cycle"

AMRAP 5:
15 Barbell Facing Burpees
21 Power Cleans 155/105
27/21 Calorie Bike

Rest 5 Minutes

AMRAP 5:
15 Barbell Facing Burpees
21 Power Cleans 135/95
27/21 Calorie Bike

Rest 5 Minutes

AMRAP 5:
15 Barbell-Facing Burpees
21 Power Cleans 115/85
27/21 Calorie Bike

MONDAY 4.1.2019

STRONG

Paused Back Squat 

1 set of 2 @ 70%

2 sets of 2 @  75%

1 set of 2 @ 70%

Warm-up

Upright Row 

25 reps empty bar

Warm-up

Clean Pull Warm Up 

Clean Pull Stops
1 Clean Pull to Below Knees, 3 second pause

1 Clean Pull to Above Knees, 3 second pause

1 Clean Pull to Hi Hang, over the bar, 3 second pause

Weightlifting

Power Clean 

2 sets of 2 at 80%

3 sets of 2 at 85%

Weightlifting

Push Jerk 

2 sets of 2 at 80%

3 sets of 2 at 85%

METCON-BURN

CONNECTIVITY

Fast Eddies Ab Routine 

25 sit-ups
25 4-count flutter kicks
25 sit-ups
25 leg raises
25 sit-ups
25 Hello Dolly's
25 sit-ups
25 crunches
25 sit-ups
25 twists
25 sit-ups
25 4-count flutter kicks

Metcon

"Over Easy" 

For Time:

75/50 Calorie Row

Directly Into…

3 Rounds:

21 Chest to Bar Pull-ups
15 Burpees
9 Power Clean and Jerks 115/80