Below is a sample week of programming at CrossFit Cambridge. We ensure equal focus on strength, endurance, power, speed and coordination throughout our training cycles.

We also offer an accessory program and a competitive CrossFit program – both free of charge for all CrossFit Cambridge members!


170715


CrossFit Cambridge – CrossFit

Conditioning

Metcon (Time)

In Partners Complete the Following:

Lunge 1 Lap*

100 Burpee Box Jump (Step) Overs (24/20″)

100 Power Cleans (135/95lbs)

100 DB Shoulder to Overhead (Medium)**

Run 800M

170714


CrossFit Cambridge – CrossFit

Strength

Front Squat (5-5-5-5)

Goal is to hit the same weight all the way across.

Conditioning

Metcon (3 Rounds for reps)

3:00 AMRAP

2/1 Muscle Ups

6 Squat Clean Thrusters (115/75lbs)

Rest 2:00

3:00 AMRAP

2/1 Muscle Ups

4 Squat Clean Thrusters (135/95lbs)

Rest 2:00

3:00 AMRAP

2/1 Muscle Ups

2 Squat Clean Thrusters (155/105lbs)

RX+: 135/95lbs + 155/105lbs + 185/125lbs. AND 3/2 muscle ups.

Obviously scale where required. Weight should be a medium/light, then medium, then heavy.

Your choice for MU today. Either GOOD jumping MU, 3 GOOD transitions, or alternate between 5 pull ups then 5 dips. E.g. 6 SCT + 5 pull ups + 6 SCT + 5 dips + 6 SCT + 5 pull ups … etc.

170713


CrossFit Cambridge – CrossFit

Strength

Power Clean (3-3-3-3)

Conditioning

Metcon (AMRAP – Reps)

5:00 KB Snatch (24/16kg)

4:00 Bar Facing Burpees

3:00 Pull Ups

2:00 Deadlifts (225/155lbs)

1:00 Double Unders

Choose a KB weight that will allot you 80+ reps. Try to even out the reps/arm. You may use bands for pull ups today. Choose a DL weight that will allot you 25-40 reps. If you’re not going RX and you expect more than 40, it’s too light.

170712


CrossFit Cambridge – CrossFit

Strength

Back Squat (4 Sets of 8)

Yup. Again. Goal is the same weight for all sets.

Conditioning

Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP

10 Wall Balls (20/14lbs to 10′)

10 Box Jumps (24/20″)

170711


CrossFit Cambridge – CrossFit

Strength

Push Jerk (3-3-3-3)

Conditioning

Metcon (Time)

For Time:

Run 800M

80 Alternating DB Snatch (50/35lbs)

Run 800M

RX+ 70/50lbs

17:00 Cap. You MUST start your last run at 12:00 or less.

Don’t get sloppy with the snatches. Chest up and use your legs!