Monday 7.16.18 CrossFit
Strength Back Squat (5RM, 8,7,6,5.5..) 100% Coach Call Complete a set every 2min Intent: Build to a 5RM over the course of 4-6 sets. Shoot for 85% of your current 1RM Metcon Prep 3 Sets at game speed 3 Deadlifts 2 Hang Power Cleans 1 Squat Cleans *Start with a moderate weight. Round 2 should […]
Monday 7.16.18 Endurance WOD
Warm-up 5 inchworms 10 scales 10 frankensteins, 4 rounds 10 squats-sprint length of gym-10 squats 10 high knees- sprint length of gym-10 high knees 10 butt kicks- sprint lengtyh of gym- 10 butt kicks Metcon A.) EMOM x 25: Min 1: 16 Alternating DB Snatch Min 2: 30 Air Squats Min 3: 200m Row Min […]
Sunday 7.15.18 CrossFit
Strength 1a) RDLs: 4 x 8 1b) DB Single Arm Push Press: 4 x 6 ea 1c) Russian Twists w. a plate: 4 x 20 *Complete all 3 movements in a “giant set” going from 1a,1b, to 1c until you’ve gone through 4 times.Intent: Work today is done in a giant set fashion where you’ll […]
Sunday 7.15.18 Endurance WOD
Warm-up Complete in 5 minutes for 2 rounds, start over at 5 minute mark 10 push ups 20 sit ups 30 squats 40 jumping jacks 50 mountain climbers 60 second wall sit Metcon 1.) 5 Rounds: 3:30 On 1:30 Off 400m Run 20 KB SDLHP *Max Assault Bike Calories w/Time Left 2.) Accumulate: 100 Banded […]
Saturday 7.14.18 CrossFit
Metcon “The Track Triplet” 2012 CrossFit Games 3 Rounds 8 Split Snatches 115,75 7 Bar Muscle Ups 400m Run **20min time cap **7 Bar MUs = 7 C2B + 7 Diamond PU Last completed 7.14.15 Intent: Today’s metcon is intended to consist of two capacities: anaerobic/aerobic. The run should allow you to recover for 1-2 […]
Saturday 7.14.18 Endurance WOD
Warm-up Plank VS. run Partner up 5 rounds each partner Partner A_ 100 meter run, Partner B_ hold a plank Metcon 12 AMRAP 12 Bench press 12 Ring Rows 24 Jump Rope rest 2 minutes 12 AMRAP 12 Barbell front squat 2 Wall walks 12 Box Jumps rest 2 minutes 6 AMRAP 10 bird dogs […]
Friday 7.13.18 CrossFit
Metcon “Crossfit Games Open 18.1” Complete as many rounds as possible in 20 minutes of: 8 Toes-to-bars 10 Dumbbell Hang C&J 50/35 lb 14/12-Cal Row Last complete 2.25.18 Intent: Today is the first repeat Open workout from 2018. Compare your past score and try to beat your score by 1 full round. Finisher 1a) KB […]
Friday 7.13.18 XFit Kids
Warm-up :40 high knees :20 rest :40 butt kicks / :20 rest :40 squat jumps / :20 rest :40 jumping jacks / :20 rest X2 Skill Med ball cleans- deadlift, shrug, squat, flip wrists, stand 5×10 Med ball front squats- ball in front of face 5×10 Med ball push press- dip, stand, toss, catch 5×10 […]
Friday 7.13.18 Endurance WOD
Warm-up :30 at each high knees butt kicks lunges rest hang from rig plank hold burpess rest Metcon 2-4-6-8-10-12-14….Infinity!! 28 AMRAP KB swings KB goblet squat KB push press KB heavy deadlift ***every 4 minutes complete 4 burpees ***start with 4 burpees Intent: Faster paced workout today for the primary conditioning. Some leg heavy and […]
Thursday 7.12.18 CrossFit
Strength Banded Sumo Deadlift (10×2 @ 60%, every 60s. 10×2, as EMOM) 100% Coach Call, every minute. Reset each rep, no TNG Intent: Final week of Speed Sumo Deadlifts against a band. Each set should still be explosive despite heavier loading. Reset on each rep. This work will segway into preparation for Metcon. Metcon Prep […]
