Wednesday

30
July 2014
CFFB SME Experience,
2014 CrossFit Games,
Carson, CA
IN-SEASON

Strength
Amateur
Squat 35 (add 5lbs to last workout)
Press 35 (add 5 lbs to last workout)
Conditioning Complete
Collegiate
Strength Rest
Conditioning Complete
Professional
Strength Rest
Conditioning Rest

Conditioning
Complete for time:
Sprint 4 x 50 meters (30 secs rest)
135 lbs Push Presses 30 reps
Sprint 4 x 50 meters (30 secs rest)
Post times to comments.
OFF-SEASON

Rest Day
Rest Day

Tuesday

29
July 2014
Leah Kay,
CrossFit Katy
Strength 101- PAHQ
IN-SEASON

Strength
Amateur
Strength Rest
Conditioning Complete
Collegiate
Strength Rest
Conditioning Rest
Professional
Deadlift 5, 5, 5
Strict Pull Ups 5 x max reps (1 min rest)
Conditioning Complete

Conditioning
Lizzie
12, 9, 6, 3 reps of:
185 lbs Power Cleans
Ring Dips
Post times to comments.
OFF-SEASON

Strength

Amateur
Deadlift 5 RM (add 10 lbs to last workout)
Ring Pull Ups 3 x max reps (3 min rest)
Collegiate
Deadlift 5 RM
Ring Pull Ups 3 x max reps (3 min rest)
Professional
Deadlift 5 RM
Ring Pull Ups 3 x max reps (3 min rest)

Conditioning
12, 9, 6, 3 reps of:
Deadlifts @ 75% of last set of 5 reps
Ring Dips
Post times to comments.

Monday

28
July 2014
Vertical Jump Testing,
CrossFit Football Booth,
2014 CrossFit Games
IN-SEASON

Strength
The Football Season has started, therefore from August through November,
CrossFit Football will provide In-Season and Off-Season training
programs. The In-Season training is for those playing football or competing in
Fall sports or competition. If you have no sport to compete in, continue to
follow the Off-Season training program.
Amateur
Strength Rest
Conditioning Rest

Collegiate
Deadlift 5 RM, 1 x max reps @ 75% of 5 RM
Strict Pull Ups 3 x max reps (3 mins rest)
Conditioning Complete
Professional
Squat 310 @ 60% of 1 RM (1 min rest)
Press 10, 10, 10
Conditioning Complete

Conditioning
3 x 10 Broad Jumps
Work to tie each jump together for a continuous set of 10 jumps. Work to jump for
distance.
then.
Complete as many rounds as possible in 10 minutes:
Supine Ring Pull Ups 10 reps
True Push Ups 10 reps
Post total rounds completed.
OFF-SEASON

Strength
Amateur
Press 35 (add 5 lbs to last workout)
Collegiate
Press 3, 3, 3, 3, 3
Professional
Press 3, 3, 3, 3, 3

Conditioning
CrossFit Football Bear
Complete 4 rounds:
Complete the following cycle 7 times to complete 1 round:
Power Clean 1 rep
Thruster 1 rep
Back Squat - 1 rep
Rack Jerk - 1 rep
After cycle is completed 7 times complete:
25 lbs Pull Ups 7 reps
Rest 3 minutes between sets

*Work up to the heaviest set possible on the complex. Keep the pull up weight
constant.
*If the weight is dropped this constitutes a miss. Coming off the bar during the pull
ups constitutes a miss. Count number of total misses and complete that number in
pull ups after the workout has ended.
Post weight used and number of misses to comments.

Sunday

27
July 2014
Sean,
2014 CrossFit Games
OFF-SEASON

Rest Day
Rest Day

Saturday

26
July 2014
Luke Summers,
Power Athlete HQ
OFF-SEASON

Conditioning
Complete as many rounds as possible in 15 minutes of:
Front Squats @ bodyweight 3 reps
Rope Climb 15 1 reps
Push Ups 10 reps
Post total rounds completed to comments.

Friday

25
July 2014
Chyna Cho,
2014 CrossFit Games
OFF-SEASON

Strength
Amateur
Power Clean 53 (add 2.5 lbs to last workout)
Collegiate
Hang Power Clean 3, 3, 3, 3, 3
Professional
Hang Power Clean 3, 3, 3, 3, 3

Conditioning
Complete 5 rounds for time:
Overhead Walking Lunges w/ 45 lbs plate 20 yards
Lateral Plyo Skier Hops - 20 reps
Post times to comments.

Thursday

24
July 2014
Andrew Reborn
OFF-SEASON

Strength
Amateur
Squat 35 (add 5 lbs to last workout)
Collegiate
15 x 3 Box Jumps @ 80% of 1 RM Box Jump (45 seconds rest)
Professional
15 x 3 Box Jumps @ 80% of 1 RM Box Jump (45 seconds rest)

Conditioning
Volkswagen
21, 15, 9 reps of:
Bench Press @ body weight
Pull Ups
Post times to comments.

Wednesday

23
July 2014

Andrea Castro
OFF-SEASON

Rest Day
Rest Day

Tuesday

22
July 2014
Shelly,
Black Dog Athletics
Attacking Limiting Factors: Arch Development PAHQ
OFF-SEASON

Strength
Amateur
Deadlift 5 RM (add 10 lbs to last workout)
Strict Pull Ups 3 x max reps
Collegiate
Deadlift 3 RM
Strict Pull Ups 3 x max reps
Professional
Deadlift 3 RM
Strict Pull Ups 3 x max reps

Strength
Complete 5 rounds:
Power Snatch 3 reps
Snatch Pulls 3 reps
Power Snatches 3 reps

Work to the heaviest set possible.

Rest as needed between rounds.
Work to stay connected to the bar through the entire complex.
Post heaviest weight completed to comments.

Monday

21
July 2014
Power Athlete Team Series,
NorCal
OFF-SEASON

Amateur
Squat 35 (add 5 lbs to last workout)
Press 35 (add 2.5 lbs to last workout)
Rest 5 minutes then complete
8 x 3 Consecutive Broad Jumps (90 seconds rest in between sets)
Post loads used, reps completed and distance jumps to comments.

Collegiate & Professional

Press 5, 5, 5
Complete 3 sets:
Squat 4-6 reps
Rest 4-5 minutes between each set
*For you first set use 90% of your 1 RM. Squat 1-3 reps. Rest 30 seconds. Perform
1-3 reps, Rest 45 seconds. Perform 1-3 reps. Rest 60 seconds. Finish with a final
rep. Complete between 4-6 reps at this weight. For set 2 & 3, use 95% of your 1
RM. Squat 1-3 reps. Rest 30 seconds. Perform 1-3 reps, Rest 45 seconds. Perform
1-3 reps. Rest 60 seconds. Finish with a final rep. Complete between 4-6 reps at this
weight. Do not squat all 6 reps in a single set. The goal is to move the weight as fast
as possible for each rep. Rather than perform a slow grindy set that lasts 2 minutes,
put the bar up and rest and perform another rep moving as fast as possible. The goal
is to move the bar as fast as possible. Repeat, move the bar as fast possible.
*This is a repeat of last week. Nothing has changed other than you have had
exposure to the workout and should understand how to attack this workout.
Rest 5 minutes then complete

8 x 3 Consecutive Broad Jumps (90 seconds rest in between sets)

Post loads used, reps completed and distance jumps to comments.

Sunday

20
July 2014
Cali & Zia,
Power Athlete HQ
OFF-SEASON

Rest Day
Rest Day

Saturday

19
July 2014
Eric Casteel
OFF-SEASON

Conditioning
Complete three rounds:
One Arm DB Thruster 50 lbs - 40 seconds
Rest 20 seconds

Strict Pull Ups - 40 seconds

Rest 20 seconds
One Arm KB Power Snatch 28 kgs - 40 seconds
Rest 20 seconds
Mountain Climbers - 40 seconds
Rest 20 seconds
*Spend 40 seconds at each of four stations, with 20 seconds of rest between
stations. This will result in a a four-minute round. This event calls for three rounds.
The clock does not reset or stop between exercises. On call of rotate, the athletes
must move to the next station immediately. One point is given for each rep.
*For thruster or KB power snatch you can use any arm and do not have to switch.
You can do all the reps and all rounds with a single arm or mix it up to use both
arms.
Post total score to comments.

Friday

18
July 2014
Sam Kennedy,
Sydney, Australia
OFF-SEASON

Amateur
Power Clean 53 (add 2.5 lbs to last workout)
then
Complete for time:
135 lbs Ground to Overhead with Sandbag 30 reps
Post times to comments.

Collegiate & Professional

Bench Press 1 RM, 1 x max reps @ 80% of 1 RM

then
Complete as many rounds as possible in 12 minutes of:
Push Presses 3 reps
Ball Slams 5 reps
*For push press use between 185 225 lbs
*For ball slams used between 40-60 lbs
Post loads used and rounds completed to comments.

Thursday

17
July 2014
Hawley High School
Offensive Line,
Hardin-Simmons
Lineman Challenge
State Competition
OFF-SEASON

Amateur
Squat 35 (add 5 lbs to last workout)
Bench 35 (add 2.5 lbs to last workout)
then
Complete 5 rounds:
Pull Ups max reps
Sprint 100 yards or 50 yard prowler push w/ 135 lbs
Post total pull ups to comments.

Collegiate & Professional

Complete the heaviest set possible:
This is a combination lift of four movements that make up one rep:
1. Deadlift from floor to knee height, return bar to floor.
2. Deadlift from floor to hip height, return bar to the knee height.

3. High Pull from knee height to full extension, return bar to the floor.
4. Power Clean
Perform 3 reps per set.
*Work up to the heaviest set of 3 reps possible.
then
Complete for time:
Evil Wheels 100 reps
Post heaviest set completed & evil wheel times to comments.

Wednesday

16
July 2014
Nicole Perry,
Virginia Beach, VA
OFF-SEASON

Rest Day
Rest Day

Tuesday

15
July 2014
Luke Collard

Attacking Limiting Factors: Hips - PAHQ

OFF-SEASON

Amateur
Deadlift 5 RM (add 10 lbs to last workout)
Strict Chin Ups 3 x max reps
then
On the minute
Complete 12 One Arm KB Power Snatches on the minute for 8 minutes.
*Use 2 pood.
Post rounds completed to comments.

Collegiate & Professional

Push Press 3 RM, 1 x max reps @ 80% of 3 RM
Strict Chin Ups 4 x max reps
then
On the minute
Complete 12 One Arm KB Power Snatches on the minute for 8 minutes.
*Use 2 pood.
Post rounds completed to comments.

Monday

14
July 2014
Kane Greene,
CrossFit Fairbanks
OFF-SEASON

Amateur

Squat 35 (add 5 lbs to last workout)

Press 35 (add 2.5 lbs to last workout)
Rest 10 minutes then complete
10 x 10 Meter Flying Starts (rest 60 seconds between efforts)
*Take 10 meters to accelerate, you should be at full speed by the time you hit your
10 yard start. Sprint for 10 meters. Record your flying 10 meter time.
Post loads used and fastest 10 meter flying starts to comments.

Collegiate & Professional

Squat Clusters
Complete 3 sets:
Squat 4-6 reps
Rest 4-5 minutes between each set
*For you first set use 90% of your 1 RM. Squat 1-3 reps. Rest 30 seconds. Perform
1-3 reps, Rest 45 seconds. Perform 1-3 reps. Rest 60 seconds. Finish with a final
rep. Complete between 4-6 reps at this weight. For set 2 & 3, use 95% of your 1
RM. Squat 1-3 reps. Rest 30 seconds. Perform 1-3 reps, Rest 45 seconds. Perform
1-3 reps. Rest 60 seconds. Finish with a final rep. Complete between 4-6 reps at this
weight. Do not squat all 6 reps in a single set. The goal is to move the weight as fast
as possible for each rep. Rather than perform a slow grindy set that lasts 2 minutes,
put the bar up and rest and perform another rep moving as fast as possible. The goal
is to move the bar as fast as possible. Repeat, move the bar as fast possible.
*This is a repeat of last week. Nothing has changed other than you have had
exposure to the workout and should understand how to attack this workout.
Rest 10 minutes then complete
10 x 10 yard Flying Starts (rest 60 seconds between efforts)
*take 10 meters to accelerate, you should be at full speed by the time you hit your 10
yard start.
Post loads used, reps completed to comments.

Sunday

13

July 2014
CrossFit Football
Coachs Course
OFF-SEASON

Rest Day
Rest Day

Saturday

12
July 2014
Clark Wilmoth
CrossFit Balboa
OFF-SEASON

Conditioning
Complete 7 rounds for time:
Overhead Walking Lunges w/ 45 lbs plate 25 yards
Lateral Plyo Skier Hops - 20 reps
Post times to comments.

Friday
11
July 2014
CrossFit-Football-Chyna-Cho-CrossFit-Freemont-CrossFit-Games
Chyna Cho,
CrossFit of Fremont

OFF-SEASON

Sprints

Find:

Fastest 40 yard sprint

*Find your fastest 40 yard sprint. You have 4-7 chances to run to your fastest time.
Remember, to warm up properly before attempting any all out sprints.
*Rest as needed between sprints.

Post fastest 40 time to comments.

Strength

Amateur
Find 1 RM Box Jump
Power Cleans 53 (add 2.5 lbs to last workout)

Collegiate
Find 1 RM Box Jump
Power Clean 3, 3, 3, 3, 3

Professional
Find 1 RM Box Jump
Power Clean 3, 3, 3, 3, 3

Thursday
10
July 2014
CrossFit-Football-Flag-Squat-Rack-Power-Athlete-HQ
Athlete in Action

OFF-SEASON

Strength

Amateur
Squat 35 (add 5 lbs to last workout)
Bench 35 (add 2.5 lbs to last workout)

Collegiate
Front Squat 83 @ 77.5% of final set of 5 from 6-26-14
Bench Press 35 @ 90% of 5 RM from last Thursday

Professional
Front Squat 83 @ 77.5% of final set of 5 from 6-24-14
Floor Press 35 @ 90% of 5 RM from last Thursday
Conditioning

Complete for time:

10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of:

Weighted Pull Ups w/ 25 lbs

Ball Slams 40 lbs

Post times and weights to comments.

Wednesday
09
July 2014
CrossFit-Football-Tribal-Naperville-Cali-Luke-Bed-Bath-Beyond-Wants-It
David Kniseley
CrossFit Octopus,
Atlanta, GA

Understanding Quickness and Praxis PAHQ

OFF-SEASON

Rest Day
Rest Day

Tuesday
08
July 2014
CrossFit-Football-Coachs-Course-Prowler-Push-Blaster

Prowler Push

OFF-SEASON

Strength

Amateur
Strict Pull Ups 3 x max reps

Collegiate
Weighted Pull Ups 3, 3, 3, 3, 3

Professional
Weighted Pull Ups 3, 3, 3, 3, 3
Conditioning

Complete 5 rounds for time:

315 lbs Deadlifts 7 reps

Double Unders 21 reps

Post times to comments.

Monday
07
July 2014

CrossFit-Football-Freddy-Camacho-One-World
Freddy Camacho
CrossFit One World

OFF-SEASON

Strength

Amateur
Press 35 (add 2.5 lbs to last workout)

Collegiate
Push Press 3, 3, 3, 3, 3

Professional
Push Press 3, 3, 3, 3, 3
Strength

Find:

1 RM Box Jump

then

Amateur

Complete 3 sets:

Squat 5 reps (add 5 lbs to last workout)

Collegiate/Professional

Squat Clusters

Complete 3 sets:

Squat 4-6 reps

Rest 4-5 minutes between each set

*For you first set use 90% of your 1 RM. Squat 1-3 reps. Rest 30 seconds. Perform 1-3 reps,
Rest 45 seconds. Perform 1-3 reps. Rest 60 seconds. Finish with a final rep. Complete
between 4-6 reps at this weight. For set 2 & 3, use 95% of your 1 RM. Squat 1-3 reps. Rest
30 seconds. Perform 1-3 reps, Rest 45 seconds. Perform 1-3 reps. Rest 60 seconds. Finish
with a final rep. Complete between 4-6 reps at this weight. Do not squat all 6 reps in a single
set. The goal is to move the weight as fast as possible for each rep. Rather than perform a
slow grindy set that lasts 2 minutes, put the bar up and rest and perform another rep moving
as fast as possible. The goal is to move the bar as fast as possible. Repeat, move the bar as
fast possible.

*Do not be the person who does not read this and does all six reps in a single set and then
asks questions about why they are not getting stronger or increasing your vertical jump.
Before you ask questions about this workout, reread the the above paragraph a few times,
think, reread it again, then only after you took a nap and processed the information feel free
to clutter the comments.

Post loads used, reps completed to comments.

Sunday
06
July 2014
CrossFit-Football-Tire-Flips-Field-Strong-Training

OFF-SEASON

Rest Day
Rest Day

Saturday
05
July 2014
CrossFit-Football-DL-Blaster-Workout-Brick-NY
CrossFit Football
Coachs Course,
Brick NY

OFF-SEASON

Conditioning

Complete:

Walk for 60 minutes with 50 lbs weight vest, sand bag or plate for max distance.

*You can wear a weight vest, carry a sand bag or plate. You can load up a back pack with 50
lbs.
*Remember to walk, not run for max distance.

Post distance walked to comments.

Friday
04
July 2014
CrossFit-Football-4th-July-Fun
Newport Beach, CA

OFF-SEASON

Strength

Amateur
Power Clean 53 (add 2.5 lbs to last workout)

Collegiate
4 Deficit DL 5 RM

Professional
Pull one (1) 4 deficit DL every 30 seconds for 15 minutes @ 90% of 5 RM

Conditioning

Find:

Weighted Pull Up 5 RM

then

Complete as many rounds as possible in 8 minutes:

True Push Ups 10 reps

Supine Ring Pull Ups 10 reps

Post loads used and rounds completed to comments.

Thursday
03
July 2014
CrossFit-Football-Power-Athlete-Training-At-High-School-Level-Tex-McQuilkin
Power Athlete HQ
Training

OFF-SEASON

Test

T. RICE CONDITIONING TEST

Complete:

Three (3) 300 yard Shuttle Runs

Rest 5 minutes between efforts.

*You have two choices: Six (6) 50 yard shuttles or Five (5) 60 yard shuttles.

To Pass Conditioning Test:

*less than 200 lbs 60 seconds and below
*200 lbs-250 lbs 65 seconds and below
*greater than 250 lbs 70 seconds and below

Post body weight and pass or fail.

Strength

Amateur
Squat 35 (add 5 lbs to last workout)
Bench 35 (add 2.5 lbs to last workout)

Collegiate
Front Squat 83 @ 75% of final set of 5 from last Thursday
Bench Press 5 RM

Professional
Front Squat 83 @ 75% of final set of 5 from last Thursday
Floor Press 5 RM

Wednesday
02
July 2014
CrossFit-Football-Jacked-Street-Paula-CrossFit-Jaguar
CrossFit Jaguar

OFF-SEASON

Strength
Amateur
Deadlift 5 RM (add 10 lbs to last workout)
Collegiate
Hang Power Clean 53 @ 85% of 1 RM from last Tuesday
Professional
4 Deficit Deadlift 5 RM, 1 x max reps @ 80% of 5 RM

Conditioning
Quarter Gone Bad
5 rounds for total reps of:
135 pound Thrusters, 15 seconds
Rest 45 Seconds
50 pound Weighted pull-ups, 15 seconds
Rest 45 Seconds
Burpees, 15 seconds
Rest 45 Seconds
Post total reps to comments.