Monday 1.29.18 Rail Yard Fitness
Warm-up 1min Row 1min wall ball demo + 5 wall balls 1min Row 1min knee raise demo + 5 knee raises 1min Row 1min Tire flip demo Metcon “The Evil 33” 33min AMRAP 4 Rounds 30 Wall Balls 30 Knee Raises 10 Tire Flip + jump in/out -Then- Remaining Time Max Distance Row and/or Assault […]
Sunday 1.28.18 CrossFit
Strength Hang Power Snatch 4 x 4 Intent: Focus on cycling touch n go hang power snatches with a moderate load. Gymnastics Every 2min for 5 Rounds; (60s Work, 60s Rest) Options: T2B Butterfly Pull-ups (C2B or regular) HSPUIntent: Gymnastics Skill work should be done in small sets with the intent on reinforcing proper mechanics. […]
Saturday 1.27.18 CrossFit
Metcon Teams of 3 30min AMRAP 30 Wallballs (20,14) 30 KBS (70,55) 600 Meter Run *One athlete works at a time Rx: (55,35) L2: (14,10) (45,25) L1: (10,8) (35,25 Russian Swings) Alternate Scaling Options: 600m Run = 750m Row, 90s Bike or Ski Erg Intent: Because of how this workout is set-up you should receive […]
Saturday 1.27.18 Rail Yard Fitness
Warm-up Complete 20 reps of each movement and 200m Row as part of the demo Metcon Teams of 2 “Buy in” 200 Jump Rope Single Unders -Then- 100 Walking Lunges (L+R=2) 500 Meter Row 100 Ball Slams 500 Meter Row 100 Mountain Climbers (L+R=2) 500 Meter Row **Sub ball slams for bent knee hollow rocks […]
Friday 1.26.18 CrossFit
Strength Sumo Deadlift 5×2 Not TNG, reset on each rep – Beginner: 5 x 5, focusing on perfect execution Intent: Last week of Speed work the Sumo DL. Remember that we perform Sumo DL to develop hips/hamstrings so make sure your stance is wide enough to have a vertical shin. Similar format to last week […]
Thursday 1.25.18 & Friday 1.26.18 XFit Juniors
Warm-up Coach choice- fun game Lift Front squat Metcon 5 rounds 5 squats 5 burpees 5 tuck jumps 5 front squats 5 push ups 5 broad jumps
Thursday 1.25.18 & Friday 1.26.18 Rail Yard Fitness
Warm-up Upper Body Strength Circuit 1a) Barbell Floor Press 4 x 5 (35,15) 1b)1-Arm KB Rows 4 x 8ea (25,15) 1c) DB Tricep Extensions: 4 x 12ea (10,7.5) L2:(55,35)(35,25)(12,10) Rx:(75,55)(55,35)(15,12) Rx+: (95,65)(55,35)25,15) Metcon 5min AMRAP Run 100 Meters **Rest 20s after each run** – Rest 2:00 – 5min AMRAP Row 150 meters **Rest 20s after […]
Thursday 1.25.18 & Monday 1.29.18 XFit Teens & Preteens
Warm-up Partner up 50 cal on bike Lift Strict press – 5×5 Push press- 5×5 Bench press- 5×5 Metcon Work-out 10-8-6-4-2 Burpees Squats Push ups
Thursday 1.25.18 CrossFit
Metcon Prep With a partner Max Calories of Row, Ski Erg, or Assault Bike in 6 Minutes *Each athlete completes a full 3 minutes, split however you want Intent: Consider this a 3 minute test to see how many calories you complete. 100% effort here Metcon “100s with a partner” For time: 50 Calorie Assault […]
Wednesday 1.24.18 CrossFit
Skill Every 3min for 5 Rounds 1a) Rope Climb:1-2 – Adv: Legless – Int: Legs – Beg: Ring Rows w. pause at top: 4 x 8. 1b) Handstand Push-up: 4-6 – Adv: Strict or Deficit – Int: Shoulder Press: 5 x 5 – Beg: DB Shoulder Press: 4 x 8Intent: Today’s strength work should allow […]
