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CrossFit Now – CrossFit


WARM UP

Warm Up 11 (No Measure)

5 min AMRAP

Wall to Wall Run

10 Sit Ups

10 Supermen

10 Squats

10 Burpees

MOBILITY

Good Mornings x 10 (No Measure)

Good Morning with PVC – 10 times

PVC Rotators x 10 / PVC Dislocators x 10 (No Measure)

WOD

12 AMRAP KBS SDLHP KB Lunge (AMRAP – Rounds and Reps)

12 min AMRAP

30 Kettlebell Swings

20 Sumo Deadlift HighPull w/ KB

10 Kettlebell Lunges

RX- 53/35

RX+- 70/53

M1- 35/26

M2- 26/18, lunges w/o KB

CrossFit

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WARM UP

Warm Up 14 (No Measure)

14

6 min AMRAP

10 Large Arm Circles – Foward

10 Large Arm Circles – Backward

10 Jumping Jacks

10 Leg Swings Forward/Back

10 Leg Swings Side/Side

10 Jumping Squats

MOBILITY

Squat Prog on Wall MOBILITY (No Measure)

CAA Stretch (No Measure)

WOD

Clusters Run (Time)

10-9-8-7-6-5-4-3-2-1

Clusters 95/65

200m Run

To be done like this:

10 Clunsters

Run 200m

9 Clusters

Run 200m

M1 65/45

M2 45/35

CrossFit

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WARM UP

Warm Up 16 (No Measure)

4 Rounds

:15 Jumping Jacks

:15 Arm Circles

:15 Push Ups

:15 Supermen

MOBILITY

Straight Arm to Wall (No Measure)

Straight arm to wall. Hold :30 each side

Thread the Needle – Hold :30 each side (No Measure)

SKILL

SKILL – KTE / TTB (5 Rounds for reps)

LEVEL 1

Work on the basics of the

kip (hollow rock/supermen)

5 x 5-10 reps

LEVEL 2

Work on adding knee raises to the kip

5 x 5-10 reps

LEVEL 3

Work on Knees to Elbow. Focus on pull your arms down with your lats as you pull your knees to your elbows. Sometimes a slight arm bend helps.

5 x 5-10 reps

LEVEL 4

Work on Toes to Bar. Follow through on the Knee to Elbow technique with straight legs. Sometimes a snap kick at the end is helpful.

5 x 5-10 reps

Record which Level was used and the number of reps for each of the 5 rounds.

WOD

2 Rounds Row HS Dip (6 Rounds for reps)

2 Rounds

3 min Row for Cal

1 min Rest

2 min Hang Snatches

1 Min Rest

1 min Ring Dips

1 min Rest

*Score is Row HS, Dip for each round

Basics- DB Snatches, Parl Dips

RX- 75/55

M1- 55/45, Parl Dips

M2- 45/35, Parl Dips

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WARM UP

Warm Up 8 (No Measure)

Your Choice

Row 500m/Run 400m/100 Jump Ropes

4 min AMRAP

10 Dislocators

10 Rotators

10 Good Mornings

10 Overhead Squats

MOBILITY

Lying Rotator Stretch 5 per arm MOBILITY (No Measure)

Lunge with Stride Twist x 3 each side (No Measure)

WOD

15 AMRAP DL BBJ (AMRAP – Rounds and Reps)

15 min AMRAP

10 Deadlifts

15 Burpee Box Jumps

RX- 135/95, 24/20″

RX+- 155/105

M1- 95/65, 20/16″

M2- 65/45, step ups

REST

4 min

STRENGTH

Deadlift (10 min est 1 rep max)

Basics

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2 Rounds Row HS Dip (6 Rounds for reps)

2 Rounds

3 min Row for Cal

1 min Rest

2 min Hang Snatches

1 Min Rest

1 min Ring Dips

1 min Rest

*Score is Row HS, Dip for each round

Basics- DB Snatches, Parl Dips

RX- 75/55

M1- 55/45, Parl Dips

M2- 45/35, Parl Dips

CrossFit

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WARM UP

Warm Up 9 (No Measure)

4 min AMRAP

10 Jumping Jacks

10 Lateral Lunges

10 Bird Dogs

10 Left Leg Swings

10 Righ Leg Swings

10 Burpees

MOBILITY

Standing Squat Prog (L,R,B) x3 (No Measure)

CAA Stretch (No Measure)

WOD

2017 Regionals Event 1 (Time)

Run 1200 meters

then

12 Rounds

4 Handstand Push Ups

8 Pull Ups

12 Air Squats

Basics- 800m Run, 8 Rounds

RX+- Strict HSPU, C2B PU and Wear a vest if you have it

M1- HSPU-toes on box, jumping PU

M2- HSPU-knees on box, jumping PU

Basics

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2017 Regionals Event 1 (Time)

Run 1200 meters

then

12 Rounds

4 Handstand Push Ups

8 Pull Ups

12 Air Squats

Basics- 800m Run, 8 Rounds

RX+- Strict HSPU, C2B PU and Wear a vest if you have it

M1- HSPU-toes on box, jumping PU

M2- HSPU-knees on box, jumping PU

CrossFit

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WARM UP

Warm Up 17 (No Measure)

:30 Shuttle Run

:30 Bird Dogs

:30 High Knees

:30 Superman

:30 Butt Kickers

:30 Inch Worm

MOBILITY

Heel Cord Stretch x 10 each leg (No Measure)

Worlds Greatest Stretch x 5 each side (No Measure)

STRENGTH

Power Clean (8 E2MOM 3-2-2-1)

Power Clean (8 E2MOM 3-2-2-1)

Power Clean (8 E2MOM 3-2-2-1)

REST

4 min

WOD

CHIPPER HC SU DU SU PP (Time)

25 Hang Cleans

50 Sit Ups

100 Double Unders

50 Sit Ups

25 Push Press

Basics- DB HC, 100 JR, DB PP

RX- 95/65

RX+- 115/75, 25 T2B i/o situps

M1- 65/45, 2:1

M2- 45/35 1:1

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WARM UP

MOBILITY

Warm Up 2 (No Measure)

:30 High Knees

:30 Heel to Butt

:30 Bounding

:30 Frankenstein

:30 Samson Stretch

:30 Inch Worm

CAA Stretch (No Measure)

Worlds Greatest Stretch x 5 each side (No Measure)

WOD

3 RFT Run DB Snatch WC Push (Time)

3 Rounds

400m Run

10 Alt Dumbbell Snatches

1 Wall Climb

10 Push Ups

1 Wall Climb

10 Alt Dumbbell Snatches

RX- 50/35

M1- 35/20, short wall

M2- 20/10, short wall w/ box