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CrossFit Peabody: 6 Pack Ab Attack Week 8

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It’s summertime and that means that just about everyone cares what their abs look like!!

This week’s 6 Pack Ab Attack Challenge is meant to help you chisel out that core just a bit more.

We’re going for high rep, ab burner this week.

Check it out and give it a shot.

Complete 1 Round:100 Flutter Kicks

100 Flutter Kicks

80 Bicycle Crunches (total)

60 Russian Twists (total)

40 High Low Planks

20 Hanging Leg Raises

We’re only programming this as ONE round so it will give you the opportunity to hit it up a few days this week without too much burnout.

CrossFit Peabody: 6 Pack Ab Attack Week 7

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This week’s 6 Pack Ab Attack is bringing something a little bit different to the training table.

AMRAP in 8 minutes:

20 Plank with Knee to Elbow (Alternating Legs)

20 Banded Wood Choppers (each side)

20 Strict Hanging Leg Raises

20 Banded Good Mornings

Complete as many rounds as possible (with really awesome form) for 8 minutes.

Coaches Note: This is a deceptive one!

CrossFit Peabody: 6 Week Ab Attack Week 6

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AHHHHH….

If you’ve been following along with the 6 Pack Ab Attack for the past 5 weeks, you should have been introduced to some pretty tough core workouts.

Hopefully you’re starting to feel those abs getting a bit stronger 🙂

Check out what we’ve got in store for Week 6…a few new moves and a spicy little medicine ball combination for you.

Complete 2 Rounds:

30 Medicine Ball Situps with Slam

30 Medicine Ball Russian Twist

30 Medicine Ball Toe Touches

30 Second High Plank with Feet on Medicine Ball

CrossFit Peabody: 6 Pack Ab Attack Week 5

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Happy Monday CFP!!

It’s going to be one hell of a week!!

And we’re about to kick things off with this week’s 6 Pack Ab Attack!!

Compliments of Coach Chell, you’ll find a variety of plank variations and new movements to tax and hit you in different ways.

Give this one a shot 1 – 2 times after class this week for a BURN!

Complete 2 Rounds:

15 Second side plank – left

15 Second side plank – right

60 Flutter kicks

30 Arm/Leg Raises

30 Weighted situps

30 Leg raises

30 Second plank hold

CrossFit Peabody: 6 Pack Attack Week 4

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It’s time to kick off another awesome week of training, challenges and fitness fun at CrossFit Peabody!

This week’s 6 Pack Ab Attack was a collaborative effort between coach Jenn and Sherri.

While it looks SIMPLE…this 2 movement ab workout is anything but easy!

Give it a go after class, grab some friends and set a goal to crush this 2 – 3 times this week.

6 Pack Ab Attack Week 4

Accumulate 5 minutes in a plank (from the forearms)

Accumulate 3 minutes of a hollow hold

*You must complete 5 minutes of the plank before moving on to the hollow hold!

Good luck!

I mean have some fun with this one 😉

Saturday January 7, 2017 CrossFit Peabody Workout of the Day: “FIGHT GONE BAD”

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WARM-UP:

“Bring Sally Up” song by Moby. Useing light wallballs. When the song says “bring sally down,” athletes will move to the bottom of the wallball position. When it says “bring sally up,” athletes will perform a wallball shot, and stay standing until the next command in the song.

MOBILITY PREP: 

Tissue Work, 10 pases each.
– Lats
– IT Bands
– Quads

STRENGTH/SKILL:

Metcon Set-up + Warm-up

METCON:

“Fight Gone Bad”
3 Rounds of:
1:00 of Wallballs (#20, 14)
1:00 of Sumo deadlift high-pull (#75, 55)
1:00 of Box Jumps (#24, 20)
1:00 of Push-press (#75, 55)
1:00 of Row (Calories)
Rest 1:00
L2: (#65, 35) (#14, 10) (#20, 15)
L1: (#45, 25) (#10, 8) (#20, 15 Step-ups)

 

Friday January 6, 2017 CrossFit Peabody Workout of the Day: SUMO DEADLIFTS!

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WARM-UP:

With an empty barbell, complete3 sets
10 Sumo Deadlifts
10 Back Squats
10 Good mornings
10 reverse lunges in place (total)
10 Overhead Squats
*rest as needed

MOBILITY PREP:

Sumo Deadlift Review
*Glute Activation between sets
– Miniband walks  pair with glute bridges

STRENGTH/SKILL:

1) Sumo Deadlifts for Speed:
5 x 5 @50-60%.
– Perform a set every 60-90s
– Reset on each rep
– Take 3-4 sets to warm-up before starting work sets
2) Seated Box Jumps: 3 x 5. Rest 60s.

METCON:

For time:
21-15-9
Power Cleans (#135, 95)
T2B
L3: (#115, 75)
L2: (#95, 65) (Knee lifts)
L1: (#75, 55) (Knee lifts)
8:00 Cap

Post HEAVIEST load and TIME to coments!

Thursday January 5, 2017 CrossFit Peabody Workout of the Day: SNATCH DAY!

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WARM-UP:

“Burgener Warm-up with a pvc”
1. Down and up
2. Elbows high and outside
3. Muscle snatch
4. Snatch land

5. Snatch drop
6. Hang power snatch
*Go through 5 reps of each step and explain the significance of each.

MOBILITY PREP:

Worlds Greatest Stretch x 20s each pose

STRENGTH/SKILL:

EMOM 10:
Odd Sets: 3-4 Snatches, adding weight if needed, but form takes precedence.
Even Sets: 1 Gymnastics Skill 5-10 reps of Athletes Choice. For example,
– Kipping
– Pistols
– Handstands (hold x 20s)
– Kipping/Butterfly Pull-ups, T2B

METCON:

AMRAP 22 w. a partner:
30 Double Unders
20 Walking Lunges 
10 Kettlebell Swings (#70, 53)

*One athlete completes a full round at a time
L3: (#53, 35)
L2: (30s DU Attempts) (#45, 25)
L1: (30 Singles) (#35, 25 Russian Swings)

 

 

Wednesday January 4, 2017 CrossFit Peabody Workout of the Day: PUSH PRESS DAY!

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WARM-UP:

2-3 Sets of:
5 Bent-Over Rows
5 Strict Press
5 Push Press
5 Barbell Curls
10 Box Step-ups
10 Band Pushdowns
10 Band Pull-aparts
Rest as needed. Go through at a slow pace.

MOBILITY PREP:

2 x 8 Wallslides
*arms at 90 degrees/ribs down

STRENGTH/SKILL:

Push Press: Work up to a 1RM. Rest 2:00
– Intention: Heavy Single
Beginners: 5 x 5, adding if form permits.

METCON:

Every 5:00 x 4 Sets:
Run 200 Meters
12 Hang Power Cleans (#135, 95)
Run 200 Meters
12 S20H (#135, 95)
L3: (#115, 75)
L2: (#95, 65)
L1: (#75, 55)
*Score = slowest split- POST TO COMMENTS!

Tuesday January 3, 2017 CrossFit Peabody Workout of the Day:

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WARM-UP:

Abmat Pizza Game (2 burpee penalty for drops)
Plus…
20 Air Squats
20 Sit-ups
20 Walking Lunges
20 Supermans

MOBILITY PREP:

Tissue Work: Foam Roll x 10 passes each
– Thoracic Spine
– Lats
– Adductors

STRENGTH/SKILL:

1a) Strict Chin-ups: 3 x 6-10. Rest 30s.
1b) DB Tricep Extensions: 3 x 12-15. Rest 30s.
1c) Farmer Carry: 3 x 150 ft. Rest 30s.

METCON:

4 Rounds of:
1:00 of Farmer Carries (#70, 53)
1:00 of Mountain Climbers (2 count)
1:00 of Hollow Rocks
1:00 of Rowing for Meters
*Score = total reps + meters* 

POST TO COMMENTS!