Thursday 2.1.18 CrossFit
Gymnastics 15min EMOM T2B + Static Hold 3-5 T2B + 15s Static Hold Static Hold choices: Handstand Hold or OH KB Hold Intent: Today is a good day to practice T2B drills as they’ll most definitely show up in the open. Also, reinforcing good movement patterns to practice in the Metcon is the goal today. […]
Thursday 2.1.18 & Monday 2.5.18 XFit Teens & Preteens
Warm-up Coach choice Skill Introduce T2B and Knee raises Lift Deadlift- review 5×5 add weight each round start at 50% of 1 RM Metcon 12 AMRAP 5 db front squat 10 deadlifts 15 toes to bar
Thursday 2.1.18 XFit Juniors
Warm-up Musical med balls! Conditioning They see me Rowing… Partner up 10 rds per group 100 meter row at a time *** every meter over partner has to do that many jumping jacks Metcon 10 AMRAP 50 ft farmers carry- 15 lb kb or 10 lb plates 10 lunges 50 ft waiters carry- 10 lb […]
Thursday 2.1.18 & Friday 2.2.18 Rail Yard Fitness
Warm-up 1a) Banded Face pull-aparts: 3 x 15 1b) Banded Kneeling Rotations: 3 x 10 ea. 1c) Barbell Curls: 3 x 8 (25,15) L2: (25,15) Rx: (35,25) Rx+: (45,35) Metcon 5 Rounds 10 KB SDHP 10 Squat Thrusts 200 Meter Row -1min Rest after each round- L2: (35,15), Burpees Rx: (45,25), Burpees Rx+: (55,35), Burpees
Wednesday 1.31.18 CrossFit
Strength Every 3min for 4 Rounds 1a) DB Neutral Grip Bench Press: 4×8, AHAP. 1b) Banded Pulldowns: 4 x 15. (1 count on each rep at bottom) Intent: Superset of DB Bench/Banded Pulldowns. The purpose of this is work tricep group/lats/rhomboids. All sets should be challenging. Metcon Prep Every 2min for 3 Rounds 3 Hang […]
Wednesday 1.31.18 Rail Yard Fitness
Metcon 30min EMOM Min 1 – Row 150M Min 2 – 15 Hollow Rocks Min 3 – 15 Jumping Pull Ups (or Ring Rows) Min 4 – 15 MB Cleans Min 5 – 20 KB Swings Min 6 – 30sec Plank ••pick weights that allow for 15 rest each min Athletes should work for 45s […]
Tuesday 1.30.18 & Wednesday 1.31.18 XFit Teens & Preteens
Warm-up Coach choice Skill Handstands -pike push ups -high hip box push ups -handstand holds -handstand push ups -handstand funnel walk Metcon 9 AMRAP- light 5 cleans 10 deadlifts 15 swings Rest 1 minute 9 AMRAP- heavy 5 cleans 10 deadlifts 15 swings
Tuesday 1.30.18 XFit Juniors
Warm-up Build a tabata! Skill Rope Climbs! 1- hold weight on pull up rig for 15 seconds 2- hold weight on rope for 15 seconds 3- foot lock- J hook 4- hold weight in j hook 5- get up the rope! Metcon 12 AMRAP Partner up- one completes a round, then the other works – […]
Tuesday 1.30.18 CrossFit
Metcon 50-40-30-20-10 KBS (55,35) Walking Lunges (BW) Abmat Sit-ups Double Unders Rest 60s after each completed round. L2: (35,25) (60s DU Attempts) L1: (Reps of 40-30-20-10) (35,25 Russian Swings) (1:1 SU) Intent: Today’s metcon is intended to be slow and consistent, around 60-70% of max effort. Don’t worry about your time, worry about quality over […]
Monday 1.29.18 CrossFit
Skill “Overhead Squat” (1×3 3RM, Every 2min 4,4,3,3,2,2.) Beginner: 5×5 adding weight if form permits Intent: Overhead Squat 3RM. Build to a challenging set of 3 or 3RM in 6-7 sets. If you’re not comfortable increasing load work on perfecting your technique Metcon Prep Warm-up Deadlifts and Wallballs Metcon “Dead Ball V2” 10min AMRAP 10 […]
