Wednesday 1.10.18 CrossFit
Strength “3 Position Snatch” 6×1 Every 2min, 6 x 1 + 1 + 1 @ 50-60%. high hang + hang + below the knee Intent: Same position work from last Thursday, expect today we want to go slightly heavier than our heaviest load achieved last week. The emphasis is still on technique. Metcon 3 Rounds […]
Wednesday 1.10.18 Rail Yard Bootcamp
Warm-up Warm-up 8min Tabata Hollow Hold Kipping Knee Raises Rx+ = K2E Metcon 25min AMRAP 100m Sledpush 30s Assault Bike for cals 10 Box Overs (20,20) Rx& Rx+: (35,25) (24,24) Sled Alternate: 10 Deadlifts (55,35) L2: (75,55) Rx: (95,65) Rx+: (135,95
Thursday 1.11.18 & Monday 1.15.18 XFit Teens
Warm-up Partner up 10 rds 5 cal bike vs squat thrust Strength Review Deadlift 2×2 light weight 10×1 build each round Metcon Diane 21-15-9 Deadlifts Push ups
2017 Skill Clinics
Tuesday 1.9.18 CrossFit
Metcon “Filthy Fifty” For Time: 50 Box jumps, 24″ 50 Jumping pull-ups 50 Kettlebell swings, 1 pood 50 steps Walking Lunge 50 Knees to elbows 50 Push press, 45# 50 Back extensions 50 Wall ball shots, 20# 50 Burpees 50 Double unders 35min time cap Intent: “The Filthy Fifty” is all about pacing. I’d recommend […]
Tuesday 1.9.18 & Wednesday 1.10.18 XFit Teens
Warm-up :45 high knees/:15 rest :45 plank hold/ :15 rest :45 butt kicks/ :15 rest :45 plank hold/:15 rest Skill Pull ups – hang from rig – 10×2 scapula pull up – 10×2 ring rows – 5×2 banded pull ups – 10×2 kip Go through once- back to app. scale Metcon 20 EMOM 10 box […]
Monday 1.8.18 CrossFit
Strength 1) Good Mornings 5 x 5 Intent: Work up to a challenging set of 5, but with perfect form Goodmorning. This not a movement we do regularly with a BB so be conservative with weight choices. 2) Squat Clean 5min EMOM, build to metcon weight, no score Metcon “Zoro” In a 5:00 Window: Row […]
Monday 1.8.18 Rail Yard Bootcamp
Warm-up Upper Body Strength Circuit 3 Rounds 8 DB Floor Press 8 DB 1-Arm Row Banded alphabet each side Conditioning “Quick Feet” 10min EMOM 8 Burpees -1min Transition- 10min EMOM 8 KB SDHP + 8 KB Swings (25,15) -1min Transition- 10min EMOM 10/8 Cal Row Rx: (35,25) Rx+:(55,35) $ Out $ Out 3 Rounds 15 […]
Monday 1.8.18 XFit Teens
Warm-up Coaches choice Skill 10 rds- 5 burpees, 10 jumping lunges, 15 squats Strength Squat clean Work to a challenging weight 10×1
Sunday 1.7.18 CrossFit
Metcon Prep Perform 8 minutes of “warm-up rowing” your partner. Alternate every 60s. Metcon Teams of 2 100 Air Squats 1k Row 100 Push-ups 1k Row 100 KBS (55,35) 1k Row 100 Squat Thrusts 1k Row 100 Hollow Rocks 1k Row 100 Air Squats *Split work in half. One works, one rest L2: (45,25) L1: […]
