CrossFit


Main – CrossFit

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Session I

Warm-up

150 meter run or row
10 good mornings
10 reverse lunges
10 pause squats
150 meter run or row
10 wall f.g.’s
10 shoulder p.t.’s
10 ring m.u. p.t.’s
150 meter run or row
10 a2s situps
10 hollow rocks
10 t2b’s
finish with 50 double-unders/attmepts

Session II

1: Handstand Push-ups (5 x 7 strict)

1: “Tondero” (Time)

30-20-10: Squat Clean (135/95)
15-10-5: Strict Handstand Pushup
Scaled: 95/65
Novice: 65/45

CrossFit Bootcamp

Main – BootCamp

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Session I

Warm-up

5 double-unders
5 pushups
10 double-unders
10 push-ups
15 double-unders
15 pushups
20 double-unders
20 push-ups
finish with a 400 meter run

Session II

1: Single Arm Dumbell Press (3 x 10)

5R+5L per set

Weightlifting

single arm floor db bench
3x 10, complete 10 reps on each arm

2: Metcon (AMRAP – Reps)

10 min amrap
10 db pushups
20 db suitcases
30 db thrusters
40 db push presses

Competitor


Main – Competitor Class

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Session I

Strength- Squat & Assistant work

Warm-up

Warm-Up Set #1
40% of your 1RM x 5
Warm-Up Set #2
50% of your 1RM x 5
Warm-Up Set #3
60% of your 1RM x 3
You rest for 60-90 seconds in between each warm-up set.

1: Back Squat (1 x 5 see chart below)

75% x 5, 80% x 5, 85% x 5

Session I

Assistant work choose any 5 x 10
Dips, weighted if possible.
Chin-ups or pull-ups.
Dumbbell Rows.
Barbell Rows.
Barbell Shrugs.
Dumbbell Bench Press.
Dumbbell Military Press.
Lunges.
Leg Press.
squat day + weighted lunges(Awork)

Session II

Weightlifting

Beast Builder
Min 1: 8 unbroken Hang Squat Cleans + 1 Jerk, 185/135
Min 2: 7 unbroken Hang Squat Cleans + 2 unbroken Jerks, 185/135
Min 3: 6 unbroken Hang Squat Cleans + 3 unbroken Jerks, 185/135
Min 4: 5 unbroken Hang Squat Cleans + 4 unbroken Jerks, 185/135
Min 5: 4 unbroken Hang Squat Cleans + 5 unbroken Jerks, 185/135
Min 6: 3 unbroken Hang Squat Cleans + 6 unbroken Jerks, 185/135
Min 7: 2 unbroken Hang Squat Clean + 7 unbroken Jerks, 185/135
Min 8: 1 Hang Squat Clean + 8 unbroken Jerks, 185/135

Rx: 185/135
Scaled: 135/95
Novice: 95/65

Metcon

1: Filthy Fifty (Time)

For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders

Crossfit


Main – CrossFit

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Session I

Warm-up

150 meter run or row
15 good mornings
15 reverse lunges
15 pause squats
150 meter run or row
15 shoulder p.t.’s
15 wall field goals
15 ring mu p.t.’s
150 meter run or row
15 hollow rocks
15 k2e
15 t2b

Session II

Weightlifting

CrossFit


Main – CrossFit

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Session I

Caffeine and Kilos is here, get your team of four and get after the wods.

1: C&K Wod #3 (Time)

15 minute time cap
10-20-30-40-50-40-30-20-10
-KB swings, 53/35 lbs
-toes-to-bar
-wall ball shots, 20/14 lbs
*Score is time/reps
Team of 4, give it your best shot and go directly into Burner

Burner

Max double-unders 5 minutes
Each teammate gets 2 attempts at max double-unders. Best score goes to team score.
*Score is reps

Crossfit BootCamp


Main – BootCamp

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Session I

Weightlifting

3 x 10 inverted rows
3 x 10 close grip rows
3 x 15 straight bar curls

Burner

150 straight arm crunches
**modify as needed**

Session II

Metcon

20min time cap
15 push press
200 m Run
30 deadlifts
400 m Run
30 push press
200 m Run
15 deadlifts
Then…
Finish with 50 med ball twists (1-1)

CrossFit BootCamp

Main – BootCamp

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Session I

Warm-up

1 min of each exercise:
good mornings
back extensions
trunk twists
situps
single leg lift
abduction leg lift
adduction leg lift
shoulder complex
finish with a 400 meter run

Weightlifting

Learn the fundementals of the power clean

1: Metcon (Time)

“Power Ball”
15-12-9-9-12-15 of the following:
power cleans: 65/45
wall balls: 14/10
*20 mins cap*

Weightlifiting


Main – Olympic Lifting

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Hang Snatch (5×2)

No feet no hand drill from hang

5×2 70%

Snatch Balance (3×3)

70%

Snatch Grip Deadlift (5×3)

95%

Comp Class


Main – Competitor Class

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1: Back Squat (Squats 8×2 Box Squats with chains or bands for loa)

Squats
8×2 Box Squats

2: Metcon (Time)

For time:
30-20-10 Squat Cleans, 135/95
500m Row after each round of cleans

CrossFit


Main – CrossFit

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Session I

Warm-up

30 kb swings 15/25
30 kb abmat situps
30 air squats
20 kb shoulder press (alternating)
20 kb abmat situps
20 kb front squats
10 kb snatches (alternating)
10 kb russian twists
10 kb pistols (alternating)

Skill

We will be reviewing the fundamentals of the american & russian kettle bell swing and snatch.**focus on proper mechanics and muscle fatigue**

Session II

1: Metcon (Time)

21-15-9 of the following:
deads-225/155
box jumps-32/24
russian kb swing
**13 min cap** this means come ready to work!!