Sunday 12.17.17 CrossFit
Strength “Strongman” 20min AMRAP Heavy Sledpush 100m Heavy Farmer or Suitecase Carry w/ barbell 100m Stone to Shoulder or Overshoulder Bottoms Up KB Carry 50m Tire Flips x10 *Done as AMRAP 20 with stations. Athletes can choose how much work to perform of each Score each successful movement, comment weights Intent: Today the intent is […]
Saturday 12.16.17 Rail Yard Fitness
Warm-up 10 inchworms 10 runners’ lunges 10 scorpions Downward Dog, then 6 min tabata 0-1 squat 1-2 squat hold 2-3 push up 3-4 plank hold 4-5 sit up 5-6 wall sit Metcon (AMRAP – Rounds and Reps) 24 AMRAP Partner up- run together 400 meter run 50 deadlift 50 single leg get ups 50 split […]
Saturday 12.16.17 CrossFit
Metcon “12 Days of Christmas” 1 HSPU 2 OHS (95,65) 3 Snatch (95,65) 4 Snatch Grip Dead Lifts (95,65) 5 Box Jumps (24,20) 6 K2E 7 Burpees 8 Kettlebell Swings (55,35) 9 Ring Dips 10 Walking Lunges (L+R=1) 11 Sit Ups 12 oz Beer or Ball Slams Complete the workout, like the song. Round one […]
Friday 12.15.17 Rail Yard Fitness
Warm-up 10 EMOM 2 inchworm 4 frankensteins 6 scales 8 lunges 10 sec squat hold Rest 1 min 10 EMOM 4 plank thrust 6 squat jumps 8 broad jumps Metcon (AMRAP – Rounds and Reps) 12 AMRAP DB Complexes 5 shoulder raises 5 skaters 5 lat raises 50 ft farmer carry 5 tricep extensions 5 […]
Friday 12.15.17 CrossFit
Strength Box Squat 8×3 Intent: Week 2 of Box Squats. All sets should be capable of being done with perfect form + explosiveness. Metcon Prep 2 Rounds of: 5 DB Power Cleans 5 DB Thrusters 5 Burpees Rest 90s. These are done at game speed. Metcon In a 4min Window: 20 DB Power Cleans (55,35) […]
Thursday 12.14.17 Rail Yard Fitness
Warm-up 10 EMOM 2 inchworm 4 frankensteins 6 scales 8 lunges 10 sec squat hold Rest 1 min 10 EMOM 4 plank thrust 6 squat jumps 8 broad jumps Metcon (AMRAP – Rounds and Reps) 12 AMRAP DB Complexes 5 shoulder raises 5 skaters 5 lat raises 50 ft farmer carry 5 tricep extensions 5 […]
Thursday 12.14.17 CrossFit
Metcon 10 Rounds Single Arm Farmer Carry x 50 feet each (70,55) 30s Hard Effort Row, Bike Ski Erg, or 50 meter Shuttle Sprint (Athletes choice) Rest 60s. *Score = what you ate for breakfast today. Don’t lie =) Intent: Your 30s of work should be around 85% max HR. Determine what this will be […]
Wednesday 12.13.17 CrossFit
Strength 1a: Hang Power Snatch 6×3 1b: 10 Slow Banded Pull-apart at eye level Intent: Week 1 of Speed Work with the Hang Power Snatch. All sets we are looking for refining technique. Use a moderate load or 70% of Snatch. These are working sets at % listed, do not build across. Metcon “Up the […]
Wednesday 12.13.17 Rail Yard Fitness
Warm-up PARTNER UP!! Rolling 100’s- 5 rounds each- row to 100, every meter over and under=burpees Metcon (AMRAP – Rounds and Reps) 7 AMRAP- “The Ball” 7 wall balls 7 ball sit ups 7 OH ball lunges 1 min rest 7 AMRAP- “The Bell” 7 KB swings 7 goblet squats 7 russian twist 1 min […]
Tuesday 12.12.17 CrossFit
Skill 10 Minutes of: Pose Running Drills + Practice Metcon 4 Rounds of: Run 400 Meters Rest 30s Run 200 Meters Rest 2:00 Score = total time, including rest Intent: On paper this workout probably doesn’t look too bad, but the challenge is finding your pace. With the allotted rest you should be able to […]
