Saturday 12.23.17 Rail Yard Fitness
Warm-up :40 high knees :20 rest :40 plank hold :20 rest :40 butt kicks :20 rest :40 plank hold, left side first, right side second :20 rest X2 Metcon 24 AMRAP 300 meter row 14 db thruster 14 db plank row 14 db back lunges 50 ft. bear crawl score=reps
Friday 12.22.17 CrossFit
Strength 1a) “Box Squat” 6×3 6×3 @ 70%, parallel1b) “Deadlift” 6×1 6×1 @ 75% Beginner: Focus on technique, not speed for deadlifts complete 3 sets x 5 reps per set Intent: Final week of Box Squats. If you were fast last week add 5-10# to the bar. If you were not here then focus on […]
Friday 12.22.17 Rail Yard Fitness
Warm-up Triple up- TABATA style- 2 min at each movement Bike Row Burpee Metcon Barbell- complete every 2 min for 6 rounds 8 cal bike 10 back squat 10 deadlift Rest 1 min Barbell- complete every 2 min for 6 rounds 10 cal row 10 push press 10 bent over row score=reps
Thursday 12.21.17 CrossFit
Metcon In a 10min window: 40 Calorie Bike, Ski Erg, Row or 400 meter Run Remaining time AMRAP: 15 Ball Slams (20,15) 10 Alt DB Weighted Step-ups (55,35) 5 Strict Pull-ups Rest 2:00 + Repeat Rx: (45,25 (5 Pull Ups) L2: (Elbow Plank for Slamballs) (Unweighted Step-ups) (5 Super Strict Ring Row w. a 1 […]
Thursday 12.21.17 Rail Yard Fitness
Warm-up Triple up- TABATA style- 2 min at each movement Bike Row Burpee Metcon Barbell- complete every 2 min for 6 rounds 8 cal bike 10 back squat 10 deadlift Rest 1 min Barbell- complete every 2 min for 6 rounds 10 cal row 10 push press 10 bent over row score=reps
Wednesday 12.20.17 Rail Yard Fitness
Warm-up 6 AMRAP 10 star jumps 50 ft bear crawl 10 star jumps 50 ft plank walk 10 jumping squats 50 ft high skips Metcon 10 AMRAP- light and fast 200 m run 20 front squat 20 swing 20 goblet squat 20 high pull Rest 2 min 10 AMRAP- heavy and slow 200 m run […]
Wednesday 12.20.17 CrossFit
Metcon “8 Crazy Nights” 8 Rounds 8 Wall Balls (20,14) 8 T2B 8 Front Squats (75,55) 8 Burpee Bar Hops 8 Power Snatches (75,55) 8 KB Swings (55,35) 8 Goblet Squats (55,35) 8 Box Jumps (24,20) **48min time cap Last completed 12.28.17 Intent: These hip hinge movements are very challenging in terms of the demand […]
Tuesday 12.19.17 CrossFit
Metcon 25min AMRAP Row 500 Meters 40 Double Unders 20 Walking Lunges (BW) 10 Hollow Rocks L2: (60s of Double Under Attempts) L1: (50 Single Unders) Intent: Today’s workout is intended to be slow/methodically. None of the movements are particularly taxing, but maintaining rowing splits will the most difficult part of today. Choose a pace […]
Monday 12.18.17 Rail Yard Fitness
Warm-up Burpee “Thunderstruck” Squat “Bring Sally Up” Metcon 25 AMRAP 1 rope climb 2 plank rows- db L+R=1 2 plank thrust 3 floor press 3 weighted sit ups 3 russian twist 4 knee raises 4 burpees 4 ring rows 400 m row
Monday 12.18.17 CrossFit
Strength Zercher Box Squat: 1×2 2RM, 5,5,3,3,2,2.. Every 2minIntent: We know the zercher squat is uncomfortable but incredibly valuable for improving anterior core function, upperback/quads, and mental toughness. Metcon Prep Every 2min for 4 sets 3-4 Overhead Squats Work up to desired weight for metcon Metcon “Tunnel Vision” 4 Rounds 21 Wallballs (20,14) 15 Lateral […]
