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CrossFit

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CrossFit Now – CrossFit


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

CrossFit

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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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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

CrossFit

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WARM UP

Warm Up 1 (No Measure)

3 min AMRAP

6 Samson Stretch

6 Bird Dogs

6 Sit Ups

6 Superman

-then-

1 min Jump Rope

MOBILITY

Band Rotator Stretch- 2x ea arm :15 hold (No Measure)

CAA Stretch (No Measure)

STRENGTH

Snatch Complex Pull, PS, SS (8 EMOM x 2)

Snatch Complex

Snatch Pull, Power Snatch, Squat Snatch

REST

4 min

WOD

Isabel (Time)

For Time: 30 Snatches, 135# / 95#
M1 – 95/65

M2 – 65/45

REST

4 min

FINISHER

800m Run (Time)

Max Effort 800m Run

3 RFT SU MBT Plank (Time)

3 Rounds

20 Sit Ups

20 Side to SIde Med Ball Touches

1 min Plank

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)

Sleeper Stretch x 2 hold :15 each side (No Measure)

WOD

Run CJ Rope Climbs (Time)

400m Run

15 Clean and Jerks 135/95

3 Rope Climbs

400m Run

12 Clean and Jerks

2 Rope Climbs

400 Run

9 Clean and Jerks

1 Rope Climb

M1 95/65, 3:1 progression

M2 65/45, 2:1 progression

CrossFit

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WARM UP

Warm Up 37 (No Measure)

5 min AMRAP

10 Burpees

10 Air Squats

10 Large Arm Circles

10 Sit Ups

10 Leg Swings – Left

10 Leg Swings -Right

MOBILITY

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

CAA Stretch (No Measure)

STRENGTH

Thruster (10 E2MOM 5-3-3-1-1)

Thruster (10 E2MOM 5-3-3-1-1)

Thruster (10 E2MOM 5-3-3-1-1)

REST

4 min

WOD

CINCO DE MAYO (Time)

5 Rounds

5 Thrusters

5 Knees to Elbows

5 Box Jump Overs

5 SumoDeadlift High Pulls

5 Ring Dips

RX- 95/65, 24/20

RX+- 115/75

M1- 65/55, 20/16, Parl Dips

M2 – 55/45, Step Ups, Parl Dips

CrossFit

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WARM UP

Warm Up 2 (No Measure)

:30 High Knees

:30 Heel to Butt

:30 Bounding

:30 Frankenstein

:30 Samson Stretch

:30 Inch Worm

MOBILITY

Walking Quad x 5 each leg (No Measure)

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

WOD

4 RFT FRWL HSPU SNATCH (Time)

4 Rounds

12 Front Rack Walking Lunges

9 Handstand Push Ups

6 Snatches

RX- 75/55

RX+- 95/65

M1- 55/45, Toes on Box,

M2- 45/35, just lunges, knees on box

FINISHER

5 Rounds :50 Row :10 Rest (1 Rounds for reps)

5 Rounds

:50 Row

:10 Rest

For total Calories

CrossFit

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CrossFit Now – CrossFit


WARM UP

Warm up 30 (No Measure)

Pipe warm up

Divide the class into groups of 3-5

Have everyone grab a PVC and each

group stand in a circle with the ends of

their PVC’s touching each other

Have everyone take one large step back.

Everyone holds PVC vertically and when

coach yells GO everyone runs to

grab the PVC of person to their left

If any PVC falls that whole group does 3 burpees.

Do this for 2:30 to the left and then

2:30 to the right

MOBILITY

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

Lying Rotator Stretch 5 per arm MOBILITY (No Measure)

SKILL/STRENGTH DEVELOPMENT

Turkish Get Up (6 EMOM x 1 each arm)

WOD

21>1 KBS DU (Time)

21-18-15-12-9-6-3

Kettlebell Swings

Double Unders

RX- 53/35

RX+- 70/53

M1 -35/26 2:1

M2 26/18 1:1

FINISHER

3 min Max Bike -Calories (AMRAP – Reps)