Tuesday 2.20.18 & Wednesday 2.21.18 XFit Teens & Preteens
Warm-up Partner up me vs you :40 to get as many meters as possible :20 transition rowers :40 to get as many meters as possible :20 transition repeat for 5 rounds each Skill Pull ups Lift Baseline 500 m row 40 squats 30 sit ups 20 push ups 10 pull ups
Tuesday 2.20.18 XFit Juniors
Warm-up Tabata use a #25 plate 0-1 jump on plate 1-2 1 foot on, 1 foot off 2-3 jump over 3-4 lateral jump over 4-5 hopscotch- wide off, feet together on x2
Monday 2.19.18 CrossFit
Strength Sumo Deadlift (1RM, Every 2min complete 5,4,3,2,2,1,1..) We performed a heavy double on 10/23 Intent: As always, form takes precedence so if you start to lose it end your sets Metcon Prep Every 90s for 5 sets complete 1 Squat Clean Thruster Build to metcon weight Metcon 6 Rounds: 3 Clusters (155,115) 2 Rounds […]
Monday 2.19.18 Bootcamp
Warm-up 5min AMRAP 5 Inchworms 10 KB RDL 10 Lunges (L+R=2) 10 Squats 100m Shuttle Sprint Shuttle sprints, cones set 10m apart Conditioning 4min AMRAP 10 DB Step Ups (L+R=2) 5 DB Squat Thrusts – 1min Rest – 4min AMRAP 10 DB Floor Press 5 DB Squat Thrusts – 1min Rest – 4min AMRAP 10 […]
Sunday 2.18.18 CrossFit
Warm-up 2min Tabata Each 1) Medball Cleans 2) KB SDHP 3) Mountain Climbers 4) Row 5) Ring Rows **There is no additional rest between exercises Metcon “Tabata Fight Gone Bad” Complete 40 intervals of 20 seconds of work followed by ten seconds of rest. Perform 8 consecutive intervals of each of the following exercises: Wallballs […]
Saturday 2.17.18 CrossFit
Partner Up! Valentines Day WOD & Party “The Break Up” Teams of 2 1,2,3,4,5,6…. Shoulder to Overhead (95,65) Burpees **Each Athlete will have their own barbell and will work at the same time. EMOM both Athletes will complete the given reps in the ladder. **Score lowest rounds + reps – Rest 3min from completion of […]
Friday 2.16.18 XFit Juniors
Warm-up Tabata! 0-1 jumping jacks 1-2 get ups 2-3 sit ups 3-4 snake ups 4-5 high knees 5-6 butt kicks 6-7 broad jumps 7-8 handstand holds Lift Presses- Strict 3×5- light dbs Push 3×5 – moderate dbs Metcon Fight gone bad :40 box jumps :20 transition :40 sumo dl :20 transition :40 press :20 rest […]
Friday 2.16.18 CrossFit
Strength Front Box Squat (8×3 @ 66%, every 60s.) Intent: Week 3 of Front Box Squats. The loading is slightly heavier but speed should still be able to be maintained for all sets. Metcon 40 Curtis P’s (95,65) 1 Mile carrying medball (20,14) Rx: (75,55) L2: (65,35) L1: (55,25) (No medball) *Alternate Scaling 1 Mile […]
Thursday 2.15.18 CrossFit
Strength 1) Max Distance Farmer Carry in 5:00 -Rest 2:00- 2) Max Distance Front Rack Carry in 5:00 Intent: Work on carrying for as long as possible without dropping. Note your weight and total distance after the 5 minutes is complete in the comments of metcon. Metcon 3 Rounds In 5:00 Window: Row 500 Meters […]
Thursday 2.15.18 & Friday 2.16.18 Bootcamp
Warm-up 2min Tabata Squat Thrusts with Plate Hop 2min Tabata Squats with plate 2min Tabata Plate, GTOH Conditioning 22min AMRAP 10 Cal Row or 10 Cal Bike or 200m Run 2,4,6,8,10…. DB Squat Thrusts DB Thrusters DB High Pulls Cardio piece is Athletes choice today, Athletes can stick with one or complete different pieces throughout […]
