Sunday 1.14.18 CrossFit
Skill 10min EMOM Gymnastics Skill Intent: Pick two movements of your choice and superset them. 10min EMOM Gymnastics Skill Min 1) HS PU, Walk min 2) Pull Up/MU Variation Metcon 4 Rounds 30 Calorie Row (or 400m Run) 12 Front Rack Reverse Lunges (L+R=2) (115,75) 2 Wall Climbs Rx: (95,65) L2: (75,55) (Half Wall Climb) […]
Saturday 1.13.18 CrossFit
Metcon In teams of 3 13min AMRAP 3 Power Cleans (135,95) 6 Lateral Burpees 9 Air Squats *1 Athlete completes 1 Round while their partners rest -Rest 3:00- 13min AMRAP 3 Hang Power Cleans (135,95) 3 Front Squats (135,95) 3 S20H (135,95) *One athlete completes a full round at a time. Rx: (115, 75) L2: […]
Saturday 1.13.18 Rail Yard Bootcamp
Warm-up 3 Rounds 8 Barbell Curls (15,15) 8 Box Dips 8 Cal Row Rx/Rx+: 35/15 Metcon Teams of 2 30min AMRAP Row 1k 20 DB Thrusters (15,10) 10 Pull Ups *Rotate row every 250m, split reps equally Rx: (25,15) Rx+: (35,25)
Friday 1.12.18 CrossFit
Strength 1: Squat Clean and Jerk (5×2 @ 80%) -Then, 90s Rest- 2: Squat Clean and Jerk (3×1 @90%) Intent: Week 2 of Double EMOM work. Remember that both should be challenging, but efficient. Have a plan in mind with weight choices before starting. This is the final week of these. Metcon CrossFit Games Open […]
Thursday 1.11.18 Rail Yard Bootcamp
Warm-up “Total Body Strength Ciruit” Every 60s for 10 rounds 6 KB Goblet Squats (35,25) 6 KB Single Arm Rows, ea (35,25) -2min Rest- Every 60s for 10 Rounds 8 DB Deadlifts (25,15) 8 DB Tricep Kickbacks (25,15) L2: (25,15)(15,10) L1: (25,15)(12.5,7.5) Rx+: (45,35)(35,25) Conditioning “Baseline #2” For time: 12-10-8-6-4-2-4-6-8-10-12 Alternating Step-ups (24,20)(L+R=1) Wallballs (12,10) […]
Thursday 1.11.18 CrossFit
Metcon 30min EMOM Min 1: 40s DB Renegade Rows (55,35) Min 2: 40s Mountain Climbers (L+R=2) Min 3: 40s DB Step-ups (24,20) Min 4: 40s Hollow Rocks Min 5: 40s DB Thrusters Min 6: Rest *Athlete choice of DB weight today *Score lowest reps completed in a round Intent: Today’s workout is about aerobic effort/consistent […]
Wednesday 1.10.18 CrossFit
Strength “3 Position Snatch” 6×1 Every 2min, 6 x 1 + 1 + 1 @ 50-60%. high hang + hang + below the knee Intent: Same position work from last Thursday, expect today we want to go slightly heavier than our heaviest load achieved last week. The emphasis is still on technique. Metcon 3 Rounds […]
Wednesday 1.10.18 Rail Yard Bootcamp
Warm-up Warm-up 8min Tabata Hollow Hold Kipping Knee Raises Rx+ = K2E Metcon 25min AMRAP 100m Sledpush 30s Assault Bike for cals 10 Box Overs (20,20) Rx& Rx+: (35,25) (24,24) Sled Alternate: 10 Deadlifts (55,35) L2: (75,55) Rx: (95,65) Rx+: (135,95
Thursday 1.11.18 & Monday 1.15.18 XFit Teens
Warm-up Partner up 10 rds 5 cal bike vs squat thrust Strength Review Deadlift 2×2 light weight 10×1 build each round Metcon Diane 21-15-9 Deadlifts Push ups
Tuesday 1.9.18 CrossFit
Metcon “Filthy Fifty” For Time: 50 Box jumps, 24″ 50 Jumping pull-ups 50 Kettlebell swings, 1 pood 50 steps Walking Lunge 50 Knees to elbows 50 Push press, 45# 50 Back extensions 50 Wall ball shots, 20# 50 Burpees 50 Double unders 35min time cap Intent: “The Filthy Fifty” is all about pacing. I’d recommend […]
