Thursday 5.31.18 & Friday 6.1.18 XFit Juniors
Warm-up 5 AMRAP 10 kips 10 jumping jacks 10 squats Skill Deadlift review Lift deadlift Metcon 4 rounds- done together as 1 big group 1 group tire flip/ sled push 10 lighter deadlifts with barbell- coach call each rep 10 box jumps 100 m run
Thursday 5.31.18 Endurance WOD
Box Brief: Summer Schedule is Live Metcon Complete For Total Time 10 Rounds: 15 Cal Row 10 Push-Ups 15 Ab Mat Sit ups *Rest 2:00 10 Rounds: 12 Wall Balls 9 Box Jumps 6 Ring Rows Intent: Push to keep each workout between 12-15 minutes. Short rep schemes should allow for a hard push and […]
Wednesday 5.30.18 CrossFit
Box Brief: Summer Schedule is Live Warm-up Worlds Greatest Stretch x 20s each pose then, DB Warm-up. Grab two light DBs and partner up. One athlete completes a set then their partner goes x 6 reps each movement: – DB Front Squat – DB Walking Lunges (6 each leg) – DB Push Press – DB […]
Wednesday 5.30.18 Endurance WOD
Box Brief: Summer Schedule is Live Metcon AMRAP 30 250m Row 15 Ball Slams 15 Ring Rows 25 jumping jacks 15 left Lunges w/Overhead plate 15 right Lunges w/ overhead plate 1 minute rest Intent: On the surface this is a cardio based workout. Coach should let the athletes know there is a LOT of […]
Tuesday 5.29.18 CrossFit
Box Brief: Summer Schedule is Live Strength EMOM 9 Min 1: 1-Arm KB Rows: 3×10 Min 2: DB Seated Cleans: 3×12 Min 3: Side Plank: 3x10s ea Metcon AMRAP 15 15 Power Snatches (75,55) 30s Max Cal Row 15 Wallballs (20,14) 30s Max Cal Row L2: (55,35)(30s Dub attempts)(14,12) L1: (35,25)(45 singles)(12,10) No Rx+ options […]
Tuesday 5.29.18 XFit Juniors
Warm-up Obstacle course- 7 AMRAP 3 forward rolls Wall to wall lunge walk Wall to wall plank walk Wall to wall bear crawl 3 burpee broad jumps Conditioning Partner mile Metcon 7 AMRAP 7 snake ups 7 tuck jumps 7 kettlebell swings-7.5 lb db- 15 lb kb 7 goblet squats- 7.5 lb db-15 lb kb
Tuesday 5.29.18 & Wednesday 5.30.18 XFit Teens & Preteens
Warm-up Coach choice- cardio! Skill Pull up Handstand push up chest 2 Bar Lift Push Press wave 3-2-1 x 3 Metcon 8 AMRAP- skill ladder 2 pull up or handstand push up (whichever skill athlete chose to practice) 10 squats 4 pull up or handstand push up 10 sit ups 6 p/u or hspu 10 […]
Tuesday 5.29.18 Endurance WOD
Box Brief: Summer Schedule is Live Metcon AMRAP 30: 20 Box overs 10 DB Cleans :20 plank hold- right 10 DB front squats :20 plank hold-left 10 DB push press :20 plank hold -forward 20dubs (40 singles) Intent: Sandwiched between 2 cardio sprints, we are looking for the athletes to move rapidly through the db […]
Sunday 5.27.18 CrossFit
Box Brief Mon. 5.28.18 8:30am Endurance, 9:30am CrossFit (no babysitting) Metcon Partner Up: 100 KBS (55,35) 100 Wallballs (20,14) 800m Run 100 SDHP (55,35) 100 Medball Cleans (20,14) 800m Run L2: (45,35) L1: (35,25) (14,10) Scale: (35,25 Russian Swings) (10,8) Intent: Today’s metcon involves light power snatches and wallballs. The volume is relatively high today […]
Sunday 5.27.18 Endurance WOD
Box Brief Mon. 5.28.18 8:30am Endurance, 9:30am CrossFit (no babysitting) Metcon 3 Rounds of AMRAP 10 12 KB SDHP 20 Double Unders (30 Singles) 12 Plank Up-Downs (6ea Arm) 20 Double Unders 12 Hanging Knee Raises 20 Double Unders *After Each Round, Perform A 200m Plate OH Carry (25-45# Plate) – Rest 3min between each […]
