Tuesday 1.30.18 XFit Juniors
Warm-up Build a tabata! Skill Rope Climbs! 1- hold weight on pull up rig for 15 seconds 2- hold weight on rope for 15 seconds 3- foot lock- J hook 4- hold weight in j hook 5- get up the rope! Metcon 12 AMRAP Partner up- one completes a round, then the other works – […]
Tuesday 1.30.18 CrossFit
Metcon 50-40-30-20-10 KBS (55,35) Walking Lunges (BW) Abmat Sit-ups Double Unders Rest 60s after each completed round. L2: (35,25) (60s DU Attempts) L1: (Reps of 40-30-20-10) (35,25 Russian Swings) (1:1 SU) Intent: Today’s metcon is intended to be slow and consistent, around 60-70% of max effort. Don’t worry about your time, worry about quality over […]
Monday 1.29.18 CrossFit
Skill “Overhead Squat” (1×3 3RM, Every 2min 4,4,3,3,2,2.) Beginner: 5×5 adding weight if form permits Intent: Overhead Squat 3RM. Build to a challenging set of 3 or 3RM in 6-7 sets. If you’re not comfortable increasing load work on perfecting your technique Metcon Prep Warm-up Deadlifts and Wallballs Metcon “Dead Ball V2” 10min AMRAP 10 […]
Monday 1.29.18 Rail Yard Fitness
Warm-up 1min Row 1min wall ball demo + 5 wall balls 1min Row 1min knee raise demo + 5 knee raises 1min Row 1min Tire flip demo Metcon “The Evil 33” 33min AMRAP 4 Rounds 30 Wall Balls 30 Knee Raises 10 Tire Flip + jump in/out -Then- Remaining Time Max Distance Row and/or Assault […]
Sunday 1.28.18 CrossFit
Strength Hang Power Snatch 4 x 4 Intent: Focus on cycling touch n go hang power snatches with a moderate load. Gymnastics Every 2min for 5 Rounds; (60s Work, 60s Rest) Options: T2B Butterfly Pull-ups (C2B or regular) HSPUIntent: Gymnastics Skill work should be done in small sets with the intent on reinforcing proper mechanics. […]
Saturday 1.27.18 CrossFit
Metcon Teams of 3 30min AMRAP 30 Wallballs (20,14) 30 KBS (70,55) 600 Meter Run *One athlete works at a time Rx: (55,35) L2: (14,10) (45,25) L1: (10,8) (35,25 Russian Swings) Alternate Scaling Options: 600m Run = 750m Row, 90s Bike or Ski Erg Intent: Because of how this workout is set-up you should receive […]
Saturday 1.27.18 Rail Yard Fitness
Warm-up Complete 20 reps of each movement and 200m Row as part of the demo Metcon Teams of 2 “Buy in” 200 Jump Rope Single Unders -Then- 100 Walking Lunges (L+R=2) 500 Meter Row 100 Ball Slams 500 Meter Row 100 Mountain Climbers (L+R=2) 500 Meter Row **Sub ball slams for bent knee hollow rocks […]
Friday 1.26.18 CrossFit
Strength Sumo Deadlift 5×2 Not TNG, reset on each rep – Beginner: 5 x 5, focusing on perfect execution Intent: Last week of Speed work the Sumo DL. Remember that we perform Sumo DL to develop hips/hamstrings so make sure your stance is wide enough to have a vertical shin. Similar format to last week […]
Thursday 1.25.18 & Friday 1.26.18 XFit Juniors
Warm-up Coach choice- fun game Lift Front squat Metcon 5 rounds 5 squats 5 burpees 5 tuck jumps 5 front squats 5 push ups 5 broad jumps
Thursday 1.25.18 & Friday 1.26.18 Rail Yard Fitness
Warm-up Upper Body Strength Circuit 1a) Barbell Floor Press 4 x 5 (35,15) 1b)1-Arm KB Rows 4 x 8ea (25,15) 1c) DB Tricep Extensions: 4 x 12ea (10,7.5) L2:(55,35)(35,25)(12,10) Rx:(75,55)(55,35)(15,12) Rx+: (95,65)(55,35)25,15) Metcon 5min AMRAP Run 100 Meters **Rest 20s after each run** – Rest 2:00 – 5min AMRAP Row 150 meters **Rest 20s after […]
