Crossfit Newton
528 FOLLOWERS
CrossFit is the principal strength and conditioning program for many police academies and tactical operations teams, military special operations units, champion martial artists, and hundreds of other elite and professional athletes worldwide.
Crossfit Newton
3y ago
Compete
Every 1:30 x 6
2 Push Press + 1 Jerk
Begin at 55% of clean and increase load
Perform
Every 1:30 x 6
3 Push Press
build to a tough set
Fitness
Every 1:30 x 6
3 Strict Press
all sets should be tough
Run 400
20 Alt DB snatch@50/35
Run 400
20 Alt DB hang clean and jerks
Run 400
20 Alt Devils press
Sub 500 row or 30/20 cal bike
Run 400
20 Alt DB snatch
Run 400
20 Alt DB hang clean and jerks
Run 400
20 Alt Devils press
Sub 500 row or 30/20 cal bike
Run 400
20 Alt DB snatch
Run 400
20 Alt DB hang clean and jerks
Run 400
20 Alt Devils press
Sub 500 row or 30/20 cal bike ..read more
Crossfit Newton
3y ago
3 sets
Tempo front squats x 4, at about 65-70% of clean
3 sec eccentric, 2 sec pause at bottom
Choose one:
A. Max strict pull-ups
B. Cluster pull ups – 1.1.1.1.1.1 or 2.2.2.2.2, :10 rest between each single or double
C. Banded pull-ups – 8-10
3 Sets
Front foot elevated DB reverse lunge x 8 each leg
Gorilla row x 16-20 alternating
3 sets
Sled drag backwards 100’ tough weight
50’ alligator walk or low bear crawl
If alligator walk is not tough add a push up at every seam on the rubber floor ..read more
Crossfit Newton
3y ago
Compete
EMOM 7
3 Power cleans
Begin @55% and increase load
Perform
EMOM 7
3 Power cleans
Keep load moderate and focus on keeping technique each set
Fitness
EMOM 8(4 sets each side)
Single leg deadlift x 8
Complete one set on one side on one min then the other side on the next min
“Joe Exotic”
AMRAP 15
100 Double Unders
50 RKBS@70/53
25 No Jump Burpees
“Joe Exotic”
AMRAP 15
100 Single Doubles
50 RKBS@53/35
25 No Jump Burpees
“Joe Exotic”
AMRAP 15
100 Single Unders
50 RKBS@35/25
25 No Jump Burpees ..read more
Crossfit Newton
3y ago
Bike 10 Min
:40 Sec Easy
:20 sec Strong
+
Rest 3 min
+
10 Min
2 Turkish Get-ups
10 Hollow Rocks
+
Rest 3 min
+
Row 10 Min
150 Row Easy
150 Row Strong
+
Rest 3 min
+
10 Min
:60 Sec No Push-up Burpee
:60 Sec Shuttle ..read more
Crossfit Newton
3y ago
EMOM 30
KBS
Dips, HSPU, or Push-ups
Row, Bike, or Ski Cals
Choose a number you feel you can do consistently each round. Score is accumulated reps each round. You should have 3 scores ..read more
Crossfit Newton
3y ago
Compete
3 Sets
10 Tempo Double KB Squat, 3 sec eccentric, tough weight
Rest :30 sec
Max Strict Pull-ups
Rest 2 min
3 Sets
8 DB Reverse Lunges each leg, hold DBs at sides, tough weight
Rest :30 sec
KB Gorilla Rows x 16-20 alternating, tough weight
Rest 2 min
3 Sets
Reverse Sled Drag 100′, tough weight
Alligator walk 50′
Perform
3 Sets
10 Tempo Double KB Squat, 3 sec eccentric, tough weight
Rest :30 sec
Cluster pull-ups – 1.1.1.1.1.1 or 2.2.2.2.2.2 :10 sec rest between
Rest 2 min
3 Sets
8 DB Reverse Lunges each leg, hold DBs at sides, tough weight
Rest :30 sec
KB Gorilla Rows x 16-20 alterna ..read more
Crossfit Newton
3y ago
Compete
AMRAP 9
800 Run or row 1k or bike 1,5
20 Burpees
Max Clean and Jerks in remaining time@185-205/115-125
Rest 5 min
AMRAP 9
800 Run
20 Burpees
Max Clean and Jerks in remaining time@155-185/105-115
Rest 5 min
AMRAP 9
800 Run
20 Burpees
Max Clean and Jerks in remaining time@135-155/95-105
Perform
AMRAP 9
800 Run or row 1k or bike 1,5
20 Burpees
Max Clean and Jerks in remaining time@135-155/95-105
Rest 5 min
AMRAP 9
800 Run
20 Burpees
Max Clean and Jerks in remaining time@115-135/80-95
Rest 5 min
AMRAP 9
800 Run
20 Burpees
Max Clean and Jerks in remaining time@95-105/65-85
Fitness
AMR ..read more
Crossfit Newton
3y ago
Bike 10 min
:45 Easy
:15 Strong(not all out)
10 Min
Farmers Carry 100 Meters
30 No Push-up Burpee Step-ups
Row 10 min
:30 Easy
:30 Strong(not all out)
10 Min
4 Turkish Get-ups
10 Side plank rotations each side
Rest 2 min between each 10 min section ..read more
Crossfit Newton
3y ago
4 Sets
8 SA SL KB Romanian Deadlifts
8 SA Tempo DB Rows
6-8 Tempo SA DB Push-Press
Tempo is three second eccentric on each rep
All sets should be tough
+
Every eight minutes x 3
Row 500
Run 400
Score is fastest round
If you need a sub for run you may bike 30/21 cals ..read more