Monday 4.5.2016 Crossfit Teens
Warm-up Dynamic- heavy leg Team sprint relays Weightlifting Front squat 3 sets work up to weight 5X5 Demo Review thruster Review Pull up Met-Con 11-9-7-5-3-1 Thruster/pull ups
Crossfit Kids
Warm-up Animal crackers Monkey hang Kangaroo hop bear crawl Seal drag Crab Walk Duck walk armadillo roll Rope Knockout! Swing on rope and knockout as many mats as possible Lava Jump Stand on land (behind the jump rope) Jump over the lava! If you fall on, you need 3 burpees to get out! If you […]
Warm-up Dynamic Roving base tag Weightlifting Squat cleans (4×4) find working weight, complete all rounds at that weight Gymnastics Rope Climb AMRAP 2 minutes to climb rope as many times as possible Metcon (AMRAP – Reps) 1 minute box jumps and push ups **rest 1 minute 2 minutes box jumps and push ups **rest 1 […]
Week of 3.28.16 Barbell Club
Conjugate Strength Tuesday 1. Chair Deadlifts (3×15 Standing every 3rd) 2. Seated Banded Leg Curls (2×8 Holding for 2s) 3. Snatch + OHS (1RM) 4. Snatch High Pull (3×5) 5. Back Rack Bulgarian Split Squat (2×10) 6. One Arm DB Row (3×8) 7. Glute-Ham Raises (3×8) Thursday 1. Reverse Micro Mini Front Squat (@75% 10×2 […]
Warm-up Dynamic 4 minute jump rope tabata Weightlifting Squat Clean (1x1x1x1x1x1x1x1x1x1) review clean introduce squat clean add weight lightly Metcon (AMRAP – Rounds) 10 Minute AMRAP 12 deadlift 3 wall walks 12 sit ups
Week of 3.21.16 Barbell Club
Conjugate Strength Tuesday 1. Banded Back Squat – Single Red (1RM – no box) 1. Banded Back Squat – Double Orange (1RM – no box) 2. Orange band is doubled up to DB’s on the ground. One band per side of barbell. 3. 2″ Deficit Banded Clean Speed Pulls (@ 40% 8×1) 4. Squat Clean […]
Week of 3.14.16 Barbell Club
Conjugate Strength Tuesday 1. 12 min EMOM 1 Snatch @ 70% Continue ascending 2. Overhead Squat (4×3) 3. Banded Clean Speed Pull (@55% (or up 5%) + 30% Bands) 4. L-Sit Single Arm DB Press (2×10) 5. One Arm DB Row (2×12) 6. KB Skull Crushers (3×10) 7. Standing Overhead Banded Tricep Extensions (1×200) Thursday […]
Week of 3.7.16 Barbell Club
Conjugate Strength Tuesday 1. 10 min EMOM 5 Power Snatches 135/95 2. Back Box Squat – Single Red Band (@ 50% + 25% 10×2) 3. Banded Clean Speed Pull (@ 50% + 30% bands 8×1) 4. Chest Supported Flat Bench Rows (3×12) 5. Earthquake Bar Bench Against Double Orange – Half Rom Static Hold (4x60s) […]
Week of 2.29.16 Barbell Club
Conjugate Strength Tuesday 1. 20 min E2MOM 1 Hang Snatch + 1 Full Snatch 2. Muscle Snatch (3×8) 3. Back Squat (@ 80% 8×2 (Open 4×2)) 4. Deadlift (@ 70% 6×1 For speed (Open @50%)) 5. One Arm DB Row (3×12) 6. Orange Banded Back Extension (3×12) Thursday 1. 12 Min EMOM 1 Clean and […]
Tuesday 3.1.2016 Crossfit Pre-teens
Warm-up 15 squats 10 sit ups 5 push ups Metcon (12 Rounds for weight) 3-1-04 Happy Birthday, Brooke! EMOM 12 min 3 cleans 1 front squat 4 push press Weightlifting Introduce Snatch 1-2 min on pull 1-2 min on shrugs 1-2 min on high pull 1-2 min on catch 3-4 full Complete: 5×5
