CrossFit Ambition Blog
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A FULL FITNESS APPROACH At CrossFit Ambition, we strive to help individuals meet their goals. We have aspirations and goals just like you and we want you to reach them. CrossFit is the most effective training program out there.
CrossFit Ambition Blog
4M ago
Welcome to WordPress. This is your first post. Edit or delete it, then start writing ..read more
CrossFit Ambition Blog
5M ago
This Week’s WODs MONDAY
Front Squat + Push Press + Push Jerk 1×3
1 Front Squat + 1 Push Press + 1 Push Jerk
– Work up to a heavy complex in 10-12 minutes –
Buffalo Brew Coffee
3 sets (Every 5:00)
5-10-15
Calorie Row
-3x50ft Shuttle Run after each Row
*Women’s Calories: 4-8-12
L2: 4-8-12 Cals, 2 Runs
L1: 3-6-9 Cals, 2 Runs
TUESDAY
Custer
5 Sets:
15/12 Calorie Air Bike
12 Handstand Push Ups
50ft Dumbbell Lunge (50s/35s)
-rest 1:1-
L2: 12/9 Cal Bike, Pike/DB PP, Lunge 35/25
L1: 9/7 Cal Bike, DB PP, BW Lunge
Skills and Drills
Strict Pull-up Progression – Week 4 Day 1:
Advance:
3 sets of 45-6 ..read more
CrossFit Ambition Blog
5M ago
This Week’s WODs MONDAY
Thunderstruck
7 Rounds
10 Hand Release Push Ups
10 Dumbbell Snatches (50/35)
10 Toes to Ring (OR 10 Toes to Bar)
10 Wall Balls (20/14)
L2: DB 35/25, WB 14/10, TAHAP
L1: DB 25/15, WB 10/8, Knee Raises
Skills and Drills
Strict Pull-up Progression – Week 3 Day 1:
Advance:
3 sets of 45-60 Second Dead hang (hold on to the pull-up bar with an overhand grip )- Rest 1:00 between sets
-into-
3 sets of 8-10 negative pull-ups (lower yourself down from the top position as slowly as possible)- Rest 1:00 between sets
-into-
3 sets of 5-7 assisted pull-ups (use a band or machine ..read more
CrossFit Ambition Blog
5M ago
This Week’s WODs MONDAY
Bench Press 5×5
5 sets of 5 Bench Press @70% of Heavy Single (Week 1)
* Complete a set on the 2 minutes *
“You can’t have Thanksgiving without Turkey.”
REGIONALS 16.3
104 Wall Ball Shots (20/14 lb)
52 Pull-Ups
L2: 75 Wall Balls 14/10, Barbell Pull-ups
L1: 50 Wall Balls 10/8, Barbell Pull-ups
TUESDAY
Front Squat + Push Press + Push Jerk 1×4
2 Front Squats + 1 Push Press + 1 Push Jerk
– Work up to a heavy complex in 10-12 minutes –
”Ciders mulling, turkey’s turkeying, yams are yamming.”
7:00 AMRAP
3 Power Cleans (165/115)
5 Box Jumps (30/24)
L2: 115/85, 24/20
L1: PC ..read more
CrossFit Ambition Blog
5M ago
This Week’s WODs MONDAY
Snatch Push Press + Overhead Squat 1×4
3 Snatch Grip Push Press + 1 Overhead Squat:
– Work up to a heavy complex in 10-12 minutes
Ted Lasso
2 sets:
6:00 AMRAP
3x50ft Shuttle Runs
10 Pull-ups
3x50ft Shuttle Runs
15 V-ups
-Rest 3:00 between sets-
L2: 40 runs, BB Pull-ups, Alt. V-ups
L1: 30 runs, Ring Rows, Sit-ups
* One shuttle run = 25 feet down + 25 feet back. Each full shuttle run of 50 feet counts as one rep in score.
TUESDAY
Roy Kent + Jamie Tartt
5 Sets:
12/10 Calorie Air Bike
4 Wall Walks
12/10 Calorie Air Bike
-rest 1:1 between sets-
L2: 10/8 Cal Bike, Parti ..read more
CrossFit Ambition Blog
6M ago
This Week’s WODs MONDAY
Backstreet Boys
2 Rounds
100 Double Unders
25 Overhead Squats (95/65)
100 Double Unders
25 Toes to Bar
L2: 1/2 DU’s, 65/45, TAHAP
L1: Single Unders, Light OHS, Knee Raises
Mayhem Mini-Pump – Chest and Triceps
4 Rounds
10 Alt. DB Incline Bench + Double DB Incline Bench @ Moderate weight – maintain control and quality
10 Double DB Skull Crushers @ moderate weight – maintain quality
-Rest 2 min between rounds-
TUESDAY
Boyz II Men
Every 6:00 ( 5 sets)
15/12 Calorie Row
10 Burpee Box Jump Over 24/20
12/10 Calorie Row
10 Burpee Box Jump Over 24/20
9/7 Calorie Row
L2: 12 ..read more
CrossFit Ambition Blog
6M ago
This Week’s WODs MONDAY
Clean & Jerk 10×2
2 Squat Clean and Jerks x 10 sets @60-75% of 1RM Clean and Jerk
* Complete a set every minute (10 minutes) *
“I am the pumpkin king”
10:00 AMRAP
2-4-6-8-10…..
Dumbbell Front Squats (50s/35s)
8 Ring Push Ups (Or Dumbbell Push Ups)
L2: DB 35s/25s, Regular Push-ups
L1: DB 25s/15s, Box Push-ups
TUESDAY
Skills and Drills
Double-Unders: Week 6 Day 1
Final test day!!!
5 min to find one set of max unbroken double-unders
(advanced: unbroken cross-overs)
As you continue on your double-under journey, here are some final tips to help you along the way:
G ..read more
CrossFit Ambition Blog
6M ago
This Week’s WODs MONDAY
Snatch 10×3
3 Squat Snatch x 10 sets @60-75% of 1RM Snatch
* Complete a set every minute (10 minutes) *
Leonardo da Vinci
For Time
21-15-9
Burpees
42-30-18
Wall Balls (20/14)
L2: WB 14/10
L1: 12-9-6 Burpees, 21-15-9 Wall Balls Light weight
TUESDAY
Michelangelo
10 min AMRAP
20 V-Ups
20 Box Jump (24/20)
20 Kettlebell Swings (53/35)
-rest 5:00-
5 min AMRAP
10 V-Ups
10 Box Jump (24/20)
10 Kettlebell Swings (53/35)
L2: Alt V-ups, Box 20/14, KBS 35/25
L1: Sit-ups, Box 14/10, KBS 25/15
Skills and Drills
Double-Unders: Week 5 Day 1
Stringing Double-Unders
You’re now ready ..read more
CrossFit Ambition Blog
6M ago
This Week’s WODs MONDAY
Hang Squat Clean 1×3
– Establish a 3 RM for the day
Clean Deadlift 3×3
3 Clean Deadlift x 3 Sets @90% 1RM Clean
Phase10
2 Sets:
3 Rounds
12 Thrusters (65/45)
12 V-Ups
24 Crossover Single Unders Or 48 Double Unders
-rest 3:00 between sets-
L2: 45/35, Alt V-ups, 1/2 reps
L1: Light weight, Sit-ups, Single Unders
TUESDAY
Spades
10 Rounds
200m Run
3 Bar Muscle Ups
L2: 150m Run, C2B
L1: 100m Run, Barbell PU
Mayhem Mini-Pump –Leg Day
4 Rounds
10 Bulgarian Dumbbell Split Squats/leg @ moderate weight – maintain quality
10 Elevated Toe Double DB Romanian Deadlift @ moderate ..read more
CrossFit Ambition Blog
7M ago
This Week’s WODs MONDAY 10/9/23
Hang Squat Snatch 1×3
Hang Squat Snatch:
– Establish a 3 RM for the day
Snatch Grip Deadlift 3×3
3 Snatch Deadlift x 3 Sets @90% 1RM Snatch
Chopped
10 Rounds
30 seconds Max Rep Burpees
-Rest 30 seconds-
30 seconds Max Rep Wall Balls (20/14)
-Rest 30 seconds-
L2: WB’s 14/10
L1: WB’s 10/8, Up/Downs
TUESDAY 10/10/23
The Great British Bake Off
1000m Run
100/80 Calorie Row
10 Rope Climbs (Or 40 Strict Pull Ups)
*Partition any way*
L2: 800m Run, 80/64, Pull-up Mod
L1: 600m Run, 64/50, Ring Rows
Gymnastics
Spend 12 minutes getting upside down. Note your level in ..read more