Thursday 2.15.18 XFit Juniors
Warm-up Coach choice Skill Practice rope climbs Lift Deadlift ladder Metcon Up ladder Each minute add 2 more reps of each 2 jumping jacks 2 snake ups 2 sit ups
Thursday 2.15.18 XFit Teens & Preteens
Warm-up Coaches choice Skill Upright chest holds partner up Using a 10 lb plate, hold arms straight out focusing on chest up 10 EMOM, switching partners after every minute :20 hold plate, :10 no plate- retaining upright chest. Metcon 24 AMRAP 300 m row 9 box jumps 12 sit ups 15 plate held squats
Wednesday 2.14.18 CrossFit
Strength Floor Press (Every 2min 5,5,4,3,2,1..) 1b) Banded Pulldowns: 4×10 Intent: Floor Press is a great variation to build your lockout that transfers to many other movements we perform in CrossFit. It’s likely your Floor Press will be less than your bench press as you can’t use your feet. Floor press can be taken from […]
Wednesday 2.14.18 Bootcamp
Warm-up 8 Rounds 30s Row Sprint at 80% mac HR 10s Rest Conditioning 3min AMRAP 10 Barbell Bicep Curls 10 Barbell Push Press – 1min Rest – 5min AMRAP 10 Straight Leg Sit Ups with Plate 10 Split Lunges, Left 10 Split Lunges, Right – 1min Rest – 7min AMRAP 10 Burpee to a plate […]
Tuesday 2.13.18 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: Today (and next week) we are specifically focusing on Open WOD gymnastics Skill. This session should be 100% skill development and not tear you up. Metcon 100 […]
Tuesday 2.13.18 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 […]
Tuesday 2.13.18 & Wednesday 2.14.18 XFit Teens & Preteens
Warm-up Heart Attack! 7 AMRAP 2 burpees 14 jumping jacks 2 squat thrusts 14 jumping lunges 2 squat jumps 14 tuck jumps Skill Ring Dips -hold weight on parallel boxes -perform dips on boxes- 3×5 -hold weight on rings -banded ring dips- 3×3 Conditioning Burpee Ladder every minute add a burpee Lift Clean- practice
Monday 2.12.18 Rail Yard Fitness
Warm-up Split Class into 2 groups 4min Tabata Bike – 1min to swtich – 4min Tabata Row Conditioning 25min AMRAP 50′ Goblet Squat Turns, unbroken 250m Row 100′ Single Arm Farmers Carry (heavy) 50 Mtn.Climbers (L+R=2) **Every 2min stop and complete 5 burpees Goblet Squat turns are completed just like in CrossFit dynamic Warm Up […]
Monday 2.12.18 CrossFit
Strength Back Squat (Work up to 90%, then 4min EMOM 1 rep @90%) Build to 90% 6 x Every 90s, building each set 4,4,3,3,2,1 1RM Back Squat 1/1/18 – Beginner: 5 x 5, adding weight if form permits. Intent: The goal today is to build to 90% of your current max (or a heavy 1). […]
Sunday 2.11.18 CrossFit
