Tuesday 9.18.18 XFit Juniors
Warm-up Name Game Conditioning 8 AMRAP- JUMPERS! 8 tuck jumps 8 jumping jacks 8 jumping lunges Metcon Crossfit Baseball! Home- 2 squats Lunge to first 1st- 1 burpee Hop to second 2nd- 2 sit ups Bear crawl to 3rd 3rd- 3 box jumps Forward roll home
Tuesday 9.18.18 Endurance WOD
Box Brief: Wayne Endurance ONLY Bring a Friend Week Registration Open for the Main Line Meltdown 21 Day Challenge. Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 16 10 Jumping Pull Ups 10 Alt. DB Snatch 10 Burpees 200 Meter Run -4min Rest- Repeat for time Intent: The goal of today’s metcon is 75% (sustainable) […]
Weekly Programming Breakdown 9/17 – 9/23
Monday 9.17.18 & Tuesday 9.18.18 Preteens & Teens
Warm-up Coach choice Skill Pull up practice Lift DB clean and DB jerk Metcon 21-15-9 Dumbbell cleans, Dumbbell jerks, pull ups
Monday 9.17.18 Endurance WOD
Box Brief: Wayne Endurance ONLY Bring a Friend Week Registration Open for the Main Line Meltdown 21 Day Challenge. Metcon EMOM 30 Min 1: 45s Bike Calories Min. 2: 16 Alt.DB Cleans Min. 3: 45s Dubs/SU Minute 4: 30s Shoulder Taps Minute 5: Max Barbell Curls
Sunday 9.16.18 Endurance WOD
Box Brief: Registration Open for the Main Line Meltdown 21 Day Challenge. Metcon EMOM 30 Min. 1: 200m Row Sprint Min. 2: 16 Alt. DB Snatches Min. 3: 3 Wall Walks Min 4: Max Barbell Curls Min 5: Max Dub/Singles Min 6: RestScore = Lowest # Dubs/Single Unders
Saturday 9.15.18 Endurance WOD
Box Brief: Registration Open for the Main Line Meltdown 21 Day Challenge. Metcon Teams of 3 for 5 Rounds 60s Max Wallballs (20,14) 60s Max Assualt Bike 60s Max Rope Climbs 60s Rest Score = Total Reps Endurance: (14,10) (Modified Rope Climebs) Intent: Today’s workout has 4 stations where your team will rotate through in […]
Friday 9.14.18 Endurance WOD
Box Brief: Registration Open for the Main Line Meltdown 21 Day Challenge. Metcon Intervals (:50/ :25) Burpees (x2) DB Snatch (x2) Hollow Rocks (x2) Box Jumps (x2) Ring Row/Pull Up (x2) x3 (:50 sec of work, :25 of rest. Stay on each movement for 2 rounds and repeat x 3 for 30 total rounds)
Thursday 9.13.18 & Friday 9.14.18 XFit Juniors
Warm-up Animal Crackers Skill Pull up Pull up scales Lift Deadlift deadlift ladder Metcon Complete 3 rounds :40 deadlifts- 25 or 35 lbs :40 snake ups :40 monkey hangs/ pull up practice
Thursday 9.13.18 Endurance WOD
Box Brief: Registration Open for the Main Line Meltdown 21 Day Challenge. Metcon New Workout Plan 2 Rounds 75 Squats 50/30 Push-ups 25 Knee Raises 800m Run **25:00 Cap Intent: Benchmark workout with a fair amount of work in 2 rounds. Be smart and don’t hit failure with your push-ups; break your sets strategically. 80% […]
