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CrossFit

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CrossFit Now – CrossFit


WARM UP

Warm Up 15 (No Measure)

3 min to complete

200 m run

10 Dislocators

10 Rotators

– Then –

Bring Sally Up Squats

Go down on DOWN and dont come up til UP

MOBILITY

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

http://www.youtube.com/watch?v=AWtGhJlhMvo

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

https://www.facebook.com/photo.php?v=4504402009827&set=o.409774735734780&type=2&theater

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

3 RFT Push SU DB Sn (Time)

3 Rounds

20 Push-ups

30 Sit-up

10 Dumbell Power Snatch RH

10 Dumbbell Power Snatch LH

RX/RX+ 50/35

M1 35/20, PU on knees

M2 20/15, PU on knees

CrossFit

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CrossFit Now – CrossFit


WARM UP

Warm Up 27 (No Measure)

27

5 min AMRAP

10 Spiderman Stretch

10 Lateral Lunges

10 Jumping Jacks

10m Samson Lunge

10 Frankenstein

10 Jumping Jacks

MOBILITY

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

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

STRENGTH

5 Rounds MR Thruster (5 Rounds for reps)

5 Rounds

1 Min Max Reps of 80% of your 1 RM

Rest 1 Min

* Record weight in notes

REST

4 min

WOD

7 AMREP DU Pull (AMRAP – Reps)

7 AMREPS

35 Double Unders (JR scale 1-1)

Pull-ups*

*Start with 2 pull-ups and add 2 each round.

RX+ C2BPU

M1 25 DU’s, Jumping PU

M2 35 JR’s, Ring Rows

Basics

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CrossFit Now – Basics

20 Lat Jump Sq JR Rus KBS (2 Rounds for reps)

20 min

Couplet 1

:30

10 Lateral Bar Jump Overs

Max Rep Squats

:30 rest

Couplet 2

:30

20 Jump Ropes

Max Rep Russian KBS

:30 rest

Couplet 1 on even min

Couplet 2 on odd min

Score one total for Squats and one total for KBS. No score for Lat Jump Overs or Jump Ropes

CrossFit

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CrossFit Now – CrossFit


WARM UP

Warm Up 13 – Abs (No Measure)

2 min Jump Rope

4 Rounds

:15 Side Plank

:15 Other Side Plank

:15 Hollow Rock

:15 Superman

MOBILITY

Walking Quad x 5 each leg (No Measure)

http://www.youtube.com/watch?v=06xYA2AVnAk

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

STRENGTH

Power Clean (10 E2MOM 5-5-5-5-5 )

increase weight

must be tap and go

Power Clean (10 E2MOM 5-5-5-5-5 )

increase weight

must be tap and go

Power Clean (10 E2MOM 5-5-5-5-5 )

increase weight

must be tap and go

Power Clean (10 E2MOM 5-5-5-5-5 )

increase weight

must be tap and go

Power Clean (10 E2MOM 5-5-5-5-5 )

increase weight

must be tap and go

REST

4 min

21-15-9 HSPU HC Pistol (Time)

21-15-9

Handstand Push-ups

Hang Cleans

Pistols

RX 75/55

RX+ 95/65

M1 Toes on Box, 55/40, Air Squats

M2 Knees on Box, 45/35, Air Squats

CrossFit

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CrossFit Now – CrossFit


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

Good Mornings x 10 (No Measure)

Good Morning with PVC – 10 times

Lying Rotator Stretch 5 per arm (No Measure)

WOD

Partner 3RFT DL BF Burp Run (Time)

Partner WOD

3 Rounds

15 Partner Deadlift

15 Partner Bar Facing Burpees

Partner 400m Run

FF 155

M1/M2 105/75

MM 225

M1/M2 155/105

MF 185

M1/M2 125/85

-OR-

Indiv Version DL BF Burp Run (AMRAP – Rounds)

Individual Version

3 Rounds

15 Deadlifts

15 Bar Facing Burpees

400m Run

RX 135/95

RX+ 155/105

M1 95/65

M2 64/45

CrossFit

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WARM UP

Warm Up 19 (No Measure)

200m Run

5 min AMRAP

10 Arm Circles

10 Forward/Back Leg Swing

10 Side/Side Leg Swings

10 Jumping Jacks

10 Wall Facing Squats

MOBILITY

Squat Prog on Wall (No Measure)

https://www.youtube.com/watch?v=FRQU-ECCo08

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

http://www.youtube.com/watch?v=AWtGhJlhMvo

WOD

Repeat 10/3/16

30 Lat Bar JO ME BS, JR ME HS (2 Rounds for reps)

30 min

Couplet 1

:30

10 Lateral Bar Jump Overs

Max Rep Back Squats

:30 rest

Couplet 2

:30

20 Jump Ropes

Max Rep Hang Snatch

:30 rest

Couplet 1 on even min

Couplet 2 on odd min

Score one total for Back Squats and one total for Hang Snatches. No score for Bar Jump Overs or Jump Ropes

RX- 75/55

RX+ 95/65

M1- 55/40

M2- 45/30, step over bar

CrossFit

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CrossFit Now – CrossFit


WARM UP

Warm Up 10 (No Measure)

5 min AMRAP

15 Med Ball Twist Hand Off-Left

20 Med Ball Toss to Squat 6′ apart

20 Med Ball Sit Up Hand off

15 Med Ball Lunge Hand Off

15 Med Ball Twist Hand Off-Right

MOBILITY

Heel Cord Stretch x 10 each leg (No Measure)

Worlds Greatest Stretch x 5 each side (No Measure)

http://www.coreperformance.com/daily/movement/master-the-worlds-greatest-stretch.html

WOD

10>1 Hang CJ Run (Time)

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

Hang Clean and Jerk

100m Run

*Perform 10 HC&J’s then run 100m,

then 9 HC&J’s run 100m, etc.

RX- 95/65

RX+ 115/75

M1- 65/55

M2- 55/45

CrossFit

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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

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

Squat Prog on Wall (No Measure)

https://www.youtube.com/watch?v=FRQU-ECCo08

WOD

Repeat 11/25/17

3 Rounds Gob SQ SU Push KBS (3 Rounds for reps)

CrossFit and Basics

3 Rounds

1 min Goblet Squats

:30 Rest

1 min Sit Ups

:30 Rest

1 min Push up

:30 Rest

1 min Kettlebell Swings

:30 Rest

RX- 53/35

RX+- 70/53, T2B, HSPU

M1- 35/26

M2- 26/18, PU on knees