Thursday 2.1.18 CrossFit
Gymnastics 15min EMOM T2B + Static Hold 3-5 T2B + 15s Static Hold Static Hold choices: Handstand Hold or OH KB Hold Intent: Today is a good day to practice T2B drills as they’ll most definitely show up in the open. Also, reinforcing good movement patterns to practice in the Metcon is the goal today. […]
Thursday 2.1.18 & Monday 2.5.18 XFit Teens & Preteens
Warm-up Coach choice Skill Introduce T2B and Knee raises Lift Deadlift- review 5×5 add weight each round start at 50% of 1 RM Metcon 12 AMRAP 5 db front squat 10 deadlifts 15 toes to bar
Thursday 2.1.18 XFit Juniors
Warm-up Musical med balls! Conditioning They see me Rowing… Partner up 10 rds per group 100 meter row at a time *** every meter over partner has to do that many jumping jacks Metcon 10 AMRAP 50 ft farmers carry- 15 lb kb or 10 lb plates 10 lunges 50 ft waiters carry- 10 lb […]
Thursday 2.1.18 Bootcamp
Warm-up Triple up- TABATA style- 2 min at each movement Bike Row Burpee Metcon 7 Rounds 8 Cal Bike 10 Back Squats, from rack 10 Deadlifts -Rest 1 min- 7 Rounds 10 Burpees 10 DB Push Press 10 DB Bent Over Row
February 2018 Programming Breakdown
February 2018 Programming
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Thursday 2.1.18 & Friday 2.2.18 Rail Yard Fitness
Warm-up 1a) Banded Face pull-aparts: 3 x 15 1b) Banded Kneeling Rotations: 3 x 10 ea. 1c) Barbell Curls: 3 x 8 (25,15) L2: (25,15) Rx: (35,25) Rx+: (45,35) Metcon 5 Rounds 10 KB SDHP 10 Squat Thrusts 200 Meter Row -1min Rest after each round- L2: (35,15), Burpees Rx: (45,25), Burpees Rx+: (55,35), Burpees
Wednesday 1.31.18 CrossFit
Strength Every 3min for 4 Rounds 1a) DB Neutral Grip Bench Press: 4×8, AHAP. 1b) Banded Pulldowns: 4 x 15. (1 count on each rep at bottom) Intent: Superset of DB Bench/Banded Pulldowns. The purpose of this is work tricep group/lats/rhomboids. All sets should be challenging. Metcon Prep Every 2min for 3 Rounds 3 Hang […]
Wednesday 1.31.18 Rail Yard Fitness
Metcon 30min EMOM Min 1 – Row 150M Min 2 – 15 Hollow Rocks Min 3 – 15 Jumping Pull Ups (or Ring Rows) Min 4 – 15 MB Cleans Min 5 – 20 KB Swings Min 6 – 30sec Plank ••pick weights that allow for 15 rest each min Athletes should work for 45s […]
Tuesday 1.30.18 & Wednesday 1.31.18 XFit Teens & Preteens
Warm-up Coach choice Skill Handstands -pike push ups -high hip box push ups -handstand holds -handstand push ups -handstand funnel walk Metcon 9 AMRAP- light 5 cleans 10 deadlifts 15 swings Rest 1 minute 9 AMRAP- heavy 5 cleans 10 deadlifts 15 swings