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Basics

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CrossFit Now – Basics

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

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WARM UP

Warm Up 7 (No Measure)

2 Rounds

:30 Shuttle Run

:30 Carioca

:30 Broad Jump

:30 Spiderman

:30 Frankenstain Walk

:30 Lateral Lunge

MOBILITY

Squat Prog on Wall MOBILITY (No Measure)

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

WOD

Cameron (Time)

5 Rounds

2 Rope Climbs

10 Handstand Push Ups

15 Front Squats

25 Double Unders

RX- 95/65

RX+- 115/75

M1- 65/55, Rope Prog, HSPU toes on Box, 2:1 singles

M2- 55/45, Rope Prog, HSPU knees on Box, 1:1 singles

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WARM UP

Warm Up 4 (No Measure)

4 min AMRAP

10 Good Mornings

10 Overhead Squats

10 Dislocators

10 Rotators

20 Jumping Jacks

MOBILITY

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

Reach, Roll, Lift x 5 each side (No Measure)

WOD

Ericka (Time)

50 Deadlifts

40 Back Squats

30 Power Cleans

20 Push Press

10 Bar Facing Burpees

RX- 95/65

RX+- 115/75

M1 – 65/55

M2- 55/45

CrossFit

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WARM UP

Warm Up 5 (No Measure)

:30 Samson Stretches

:30 Jumping Jacks

:30 Spiderman Stretch

:30 Jumping Jacks

:30 Large arm circles

:30 Jumping Jacks

:30 Leg Swings, 5 each leg

:30 Jumping Jacks

MOBILITY

Heel Cord Stretch x 10 each leg (No Measure)

Straight Arm to Wall (No Measure)

Straight arm to wall. Hold :30 each side

STRENGTH

Jerk (Split or Power) (8 E2MOM 3-2-1-1)

Jerk (Split or Power) (8 E2MOM 3-2-1-1)

Jerk (Split or Power) (8 E2MOM 3-2-1-1)

REST

4 min

WOD

12-9-6-9-12 (Time)

12-9-6-9-12

Jerks

Box Jump Overs

RX- 135/95

RX+- 155/105

M1- 75/65, 20/16″

M2- 65/55, step ups

REST

4 min

Ab Blaster (Time)

3 Rounds

20 Sit Ups with Med Ball

20 Med Ball Twists

20 Mt Climbers

1 min Plank

RX- 20/14

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WARM UP

Warm Up 3 (No Measure)

5 min AMRAP

10 Sit Ups

4 Shuttle Runs

10 Dislocators

4 Shuttle Runs

10 Rotators

4 Shuttle Runs

10 Air Squats

MOBILITY

Good Mornings x 10 (No Measure)

Good Morning with PVC – 10 times

Lunge with Stride Twist x 3 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

Death by KBS Burp (AMRAP – Rounds and Reps)

Death by

Kettlebell Swings and Burpees

1-1, 2-2, 3-3, etc

RX- 53/35

RX+- 70/53

M1- 35/26

M2- 26/18

REST

2 min

Death by Pull Burp (AMRAP – Rounds and Reps)

Death by…

Pull Ups and Burpees

1-1, 2-2, 3-3 etc.

RX- as written

RX+- Chest to Bar

M1- Jumping PU

M2 – Jumping PU
Both Death bys are capped at 10.

IF you get to 10 DL/10 Burpees you are done with that death by.

Wait 2 min and move on to the 2nd Death by and see if you can get to 10 Pull Ups/10 Burpees

Basics

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CrossFit Now – Basics

Death by KBS Burp (AMRAP – Rounds and Reps)

Death by

Kettlebell Swings and Burpees

1-1, 2-2, 3-3, etc

RX- 53/35

RX+- 70/53

M1- 35/26

M2- 26/18

REST

2 min

Death by Pull Burp (AMRAP – Rounds and Reps)

Death by…

Pull Ups and Burpees

1-1, 2-2, 3-3 etc.

RX- as written

RX+- Chest to Bar

M1- Jumping PU

M2 – Jumping PU