THURSDAY 4.11.2019

THURSDAY 4.11.2019

STRONG

STRENGTH

Front Squat 

3 sets of 2 at 80%

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 + 1+ 1

2 pulls fro  floor to below knees

1 pull from floor to HHV

1 pull from 1" off ground to HHV

1 set at 90%

1 set at 95%

1 set at 90%

Weightlifting

Clean 

1 @ 70%
1 @ 75%
1 @ 80%
1 @ 85%
1 @ 85%

METCON-BURN

CONNECTIVITY

Nose and Toes 

Wall walk up, then, with only your nose and your toes on the wall. Hold the handstand position.3 X 0:30/0:15

CONNECTIVITY

Handstand Holds 

kicking up

3 X 0:30/0:15

Metcon

"Squeaky Wheel"

AMRAP 15:

60 Double Unders
10 Push Jerks 155/105
30/21 Calorie Bike

WEDNESDAY 4.10.2019

WEDNESDAY 4.10.2019

STRONG

MOBILITY

Pass Through with PVC

20 reps

MOBILITY

Barbell Ankle Stretch 

60 second hold

Warm-up

Overhead Warm Up

10 OHS with empty bar

30 second hold on bottom

45 second hold on bottom, move around

Weightlifting

Snatch Pull to Below Knees + Floating Snatch Pull 

two pulls from floor to below knees
one pull from floor to HHV
one floating pull (1" from ground) to HHV

1 set @ 90%

1 set @ 95%

1 set @ 90%

Weightlifting

Snatch 

EMOM for 5 rounds

1  @ 70%

1 @ 75%

1 @ 80%

1 @ 85%

1 @ 85%

METCON-BURN

CONNECTIVITY

Hollow Body Holds 

8 rounds of 0:20/0:10

Arch Hold on Stomach 

4 rounds of 0:20/0:10

Metcon

"Bloodshot"

5 Rounds
20 Kettlebell Swings 24/16
20 AbMat Sit-ups
20 Wallballs 20/14

TUESDAY 4.9.2019

TUESDAY 4.9.2019

STRONG

MOBILITY

Box Shoulder Stretch 

SKILL WORK

Tall Jerk 

Press bar to head height

Focusing on speed and driving yourself under the bar

empty bar

4 sets of 3 reps

Weightlifting

Power Clean 

2 sets of 1 @ 75%

3 sets of 1 @ 80%

Weightlifting

Push Jerk 

2 sets of 1 @ 75%

3 sets of 1 @ 80%

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

"Top Heavy"

AMRAP 18:

9 Power Cleans 155/105
12 Strict Handstand Push-ups
9 Front Squats 155/105
12 Strict Pull-ups

Metcon

MONDAY 4.8.2019

MONDAY 4.8.2019

I want to thank everyone that came to the party last Saturday night. Again, it is you, the members, that make CrossFit Hell’s Kitchen the awesome place that it is.

STRONG

Weightlifting

Clean Pull 

1 set of 3 @ 85%

2 sets of 3 @ 90%

Weightlifting

Clean 

2 sets of 1 @ 75%

3 sets of 1 @ 80%

STRENGTH

Paused Back Squat 

1 set of 2 @ 65%

3 sets of 2 @ 70%

METCON-BURN

"Shut Down"

EVERY 4:00 ON THE 4:00

12 Kettlebell Snatches 24/16
12 Burpees
12 x 30 ft Shuttles

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

SUNDAY 3.31.2019

SUNDAY 3.31.2019

Warm-up

400m Run

warm up pace

MOBILITY

TAKE 10 MINUTES TO MOBILIZE

Inch Worm 

Scorpion Stretch 

Reverse Scorpion

Pass Through with PVC

Foam Roll Legs

STAMINA

Stamina 3.31.2019

Every 2:15 on the 2:15:

1:00 of cardio + movement

3 Rounds each:

1. Row + 15 Pull Ups

2. Bike + 15 Lunges each leg

3. Double Unders + 15 Push Ups

4. Ski Erg + 15 KB swing each hand

5. Burpees + 15 weighted sit ups

Complete ALL 3 rounds of 1 (Row + 15 Pull Ups) before moving on to 2.

SATURDAY 3.30.2019

SATURDAY 3.30.2019

Warm-up

SKI ERG

500M WARM UP

MOBILITY

5 Minute Squat Hold

Squat. Hold. Stay there for 5 minutes.

MOBILITY

Inch Worm 

MOBILITY

Deep Couch Stretch 

STRENGTH

Get Swole for the Weekend

Bench and Biceps

Superset Bench Press and Bicep Curls using the following rep scheme:

First warm up on the bench press, building to 75% of your 1 Rep max.

Then

Bench press 10 Reps @ 75%
Bicep curl 12 reps

Bench press 8 reps @ 80%
Bicep curl 10 reps

Bench press 6 reps @ 85%
Bicep curl 10 reps

Bench press 4 reps @ 90%
Bicep curl 8 reps

Bench press 6 reps @ 75%
Bicep curl 10 reps

Bench press 8 reps @ 70%
Bicep curl 10 reps

Bench press 10 reps @ 60%
Bicep curl 12 reps

Bench press AMRAP @ 50%

METCON-BURN

"Wet Floor"

In Teams of 2

AMRAP 20:

75 Wallballs 20/14

60 AbMat Sit-ups

45/30 Calorie Row

30 Burpee Box Jumps 24/20

PLEASE DON'T STINK

As the warmer weather finally shows up, now is the time to think about your personal hygiene.

In fact, now is the time to actually do something about it.

Please make sure to shower BEFORE you come to class, especially if you train in the morning.

If you are coming from work, a second application of deodorant works wonders.

Please make sure your gym clothes are freshly laundered.

It is NOT OK to wear the same clothing, shirt, shorts, socks or underwear without it being washed, trust me, it ISN’T ok.

Wash your wrist wraps and knee sleeves and use some shoe deodorizer or Lysol to keep them from smelling like a dead animal.

Please don’t be THAT person.

I hate having to tell you that you stink.

However, I will, as I’m sure you don’t want to be that smelly person in class.

And, trust me, no one in class next to you wants you to be that smelly person either….

FRIDAY 3.29.2018

STRONG

Weightlifting

Snatch Pull to Below Knees + Floating Snatch Pull 

Snatch Pull to below Knee

Snatch Pull to HHV

Floating Snatch Pull to HHV

3 sets of 2+1+1 @ 90%

Weightlifting

Snatch Pull 

3 sets of 3 reps @ 95%

Weightlifting

Snatch 

1 snatch @ 80% EMOM for 5

1 snatch @ 85% EMOM for 5

1 snatch @ 90% EMOM for 5

METCON-BURN

"Twenty-Something" (AMRAP - Reps)

AMRAP 20:

30 Overhead Squats 95/65
30 Box Jumps 24/20
30 Toes to Bar
30/21 Calorie Row

WEDNESDAY 3.27.2019

STRONG

Weightlifting

Warm-up

Pass Through with PVC

Snatch Pull 

Snatch High Pulls 

Muscle Snatch 

Barbell Ankle Stretch 

Drop Snatch 

Weightlifting

Snatch 

Build to a heavy single

METCON-BURN

Nonstop

AMRAP 5:00
10/7 Calorie Bike
10 Wallballs 20/14

Rest 5:00

AMRAP 5:00
10/7 Calorie Ski Erg
10 Wallballs 20/14

Rest 5:00

AMRAP 5:00
10/7 Calorie Row
10 Wallballs 20/14

TUESDAY 3.26.2019

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 HHV1 set of (3+1) @ 85%

2 sets of (3+1) @ 90%

Weightlifting

Clean Pull 

1 set of 3 @ 90%

2 sets of 3 @ 95%

Weightlifting

Clean 

EMOM for 5 rounds
1 @ 78%

EMOM for 5 rounds
1 @ 83%

EMOM for 5 rounds
1 @ 88%

METCON-BURN

CONNECTIVITY

ABS #4 

0:30 Knee Tucks off Bench
0:20 Hollow Hold
0:30 Bicycle Crunch
0:20 Hollow Hold
0:30 Ab Mat Sit Ups
0:20 Hollow Hold
0:30 Leg Raises
0:20 Hollow Hold
0:30 Ab Mat Sit Ups
0:20 Hollow Hold
0:30 Bicycle Crunch
0:20 Hollow Hold
0:30 Knee Tucks off Bench

Metcon

HANGNAIL

AMRAP 16:

30 KB Clean and Jerks 24/16
25/18 Calorie Bike
20 Lateral Barbell Burpees
15 Deadlifts 245/165

MONDAY 3.25.2019

MONDAY 3.25.2019

STRONG

MOBILITY

Box Shoulder Stretch 

3 rounds of 0:30/0:15

MOBILITY

Deep Couch Stretch 

each leg twice 0:30

MOBILITY

Barbell Ankle Stretch 

0:60 hold

Weightlifting

Push Press 

3 sets of 5 reps @ 80%

Weightlifting

Split Jerk 

EMOM for 5 rounds

1 @ 75%

EMOM for 5 rounds

1 @ 80%

EMOM for 5 rounds

1 @ 85%

METCON-BURN

SKILL WORK

Legs Only/Legs and Body

row 250 legs only 1/2 stroke

top half
then full

row 250 legs and body

Pick Drill

Row 100m Arms Only

Row 100m Arms and Body Only

Half Drive 100m Only

Metcon

"Turtle Neck"

5 Rounds:

12 KB Clean to Reverse Lunge 24/16
9 Power Snatch 115/80
6 Strict Handstand Push-ups

STAMINA SUNDAY 3.24.2019

STAMINA SUNDAY 3.24.2019

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

Stamina

5 Rounds

0:60 Row
0:30 Agility Ladder

0:60 Row
0:30 Rotation

0:60 Row
0:30 Carioca

0:60 Row
0:30 Ball Slam

0:60 Row
0:30 Shoot Through