Monday 2.26.18 CrossFit
Strength 1 1/4 Front Squat 1×3 Beginner: Work up to a moderate set of 5. Metcon Prep Complete every 3min as a class 3 Rounds at Game Speed 8 KB Swings 8 Goblet Squats 30 Dubs Metcon “Pavement” 4 Rounds 15 KBS (70, 55) 30 Double Unders 15 Goblet Squats (70,55) 30 Double Unders RX: […]
Monday 2.26.18 Bootcamp
Warm-up 5 Rounds 100m Row 60s Plan Hold 60s Frankensteins or Scales Conditioning 200m Run or 300m Row or 1min DUBs or 1min Burpees 1min MAX KB Goblet Squats 1min MAX KB Swings 400m Run or 300m Row or 1min DUBs or 1min Burpees 1min MAX Box Jumps 1min MAX Ring Dips 400m Run or […]
Friday 2.23.18 XFit Juniors
Warm-up Coach choice- fun game! Skill Box jump for height Lift Back Squat Metcon Work-out Partner up! one partner must hold the ball at all times!5 rounds 20 jumping jacks 20 med ball squats 20 snake ups 20 lunges 20 deadlifts
Thursday 2.22.18 CrossFit
Skill Choose one Open movement 5min EMOM, 30s work, 30s rest – Pull-up variation (or C2B) (There is C2B in tomorrows Metcon) – Handstand Push-ups – T2B Intent: Work on refining your skills and accumulating some low-volume work today. This work should not be too taxing or make you sore. Final week of Open Gymnastics […]
Thursday 2.22.18 & Friday 2.23.18 Bootcamp
Warm-up 5min EMOM 1 Burpee 2 Squats 3 Push Ups 4 Sit Ups Conditioning 20min AMRAP 10 DB High Pulls 10 DB Deadlifts – 50′ Low & Slow Shuffle – 10 DB Press 10 DB Front Squat – 50′ Low & Slow Shuffle – 10 DB Push Ups 10 Split Lunges (5L,5R) – 50′ Low […]
Thursday 2.22.18 & Monday 2.26.18 XFit Teens & Preteens
Warm-up Partner up me vs. you:40 as many cals on bike :20 transition :40 as many cals on bike :20 transition repeat for 5 rounds Lift Back Squat 2×2- moderate weight 10×1 one rep heavy Metcon 5 Rounds me vs. you partner up with like lifting ability 5 deadlift 7 cleans 9 back squat
Thursday 2.22.18 XFit Juniors
Warm-up Coach choice- fun game! Skill Box jump for height Lift Back Squat Metcon Work-out partner up1 minute
Wednesday 2.21.18 CrossFit
Strength 1: Strict Pull-ups (1 Rep Max) *Strict Band Assisted Pull-up -Rest 3min- 2: Handstand Push-ups (1 Rep Max) *Seated DB Shoulder Press x Max Reps -Rest 3min- 3: Strict Chin-ups (1 Rep Max) *Strict Ring Rows -Rest 3min- 4: Push-ups (1 Rep Max) *Box Push-ups Intent: 4 Gymnastics tests today that you should record and keep […]
Wednesday 2.21.18 Bootcamp
Warm-up 4 Rounds 30s 80% Max HR Assault Bike 30s Sit in bottom of squat 30s Plank Conditioning 6min AMRAP 8cal Assault Bike 10 DB Suitecase Deadlifts, Left 10 DB Suitecase Deadlifts, Right – 1min Rest – 6min AMRAP 10 Elevated DB Split Squats, Left 10 Elevated DB Split Squats, Right – 1min Rest –
Tuesday 2.20.18 CrossFit
Strength “Hang Power Snatch + Hang Squat Snatch” 5×1+1 @ 50% HPS 5×1+1 = 5 Rounds of 1 HPS + HSS + HSS Rx+:(70% of 1RM Snatch, unless over 50% 1RM HPS) Beginner: Work with an empty barbell. Intent: Keep loads for Snatches light today and practice perfect technique. Do not exceed 50% of your […]
