CrossFit


Main – CrossFit

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Gymnastics Warm-Up

Connectivity:

2×:30 Handstand Hamstring Stretch

Static Shaping

2×:30 Handstand Shoulder Shrug

1: Clean and Jerk (4×5 TNG)

1: Metcon (Time)

3 rounds of:

10 C2B Pullups

10 Thrusters @ 95/65#

2:00 Max Effort Burpee Box Jumps 24/20″

3 rounds of:

10 C2B Pullups

10 Thrusters @ 95/65#
8 min cap per section

BreakFast Club


Main – Competitor Class

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Session I

Warm-up

Warm-Up Set #1

40% of your 1RM x 3

Warm-Up Set #2

50% of your 1RM x 3

Warm-Up Set #3

60% of your 1RM x 3

You rest for 60-90 seconds in between each warm-up set.

1: Front Squat (6 x 2 @ 80%)

Weightlifting

A-Work: 5 x 10 (PICK 3)

Dips, weighted if possible.

Chin-ups or pull-ups.

Dumbbell Rows.

Barbell Rows.

Barbell Shrugs.

Dumbbell Bench Press.

Dumbbell Military Press.

Lunges.

Leg Press.

And more.

CrossFit Bootcamp


Main – BootCamp

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Warm-up

800 meter run into ab complex

Skill

Press/Push Press/KB Swing

1: Metcon (Time)

60″/60″

1 min Press

1 min rest

1 min KB Swings

1 min rest

1 min Push Press

1 min rest

1 min KB Swings

1 min rest

3 rounds
15 min cap

Team WOD


Main – CrossFit

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Metcon (AMRAP – Rounds and Reps)

Teams of 2 alternating each round

20 min AMRAP

30 Double unders

15 Cleans

75/55

CrossFit Bootcamp


Main – BootCamp

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Roll Out

Back and IT Band

Skill

PVC OHS

Metcon (Time)

21-15-9

Buy in:

25 abmat situps

OHS

Box jumps

Burpees

Cash Out:

25 d.u./ attempts
15 min cap

CrossFit

Main – CrossFit

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Warm-up

Full Bio’s

Skill

Muscle Up’s

Rx- RIng

Scaled- Rx RIngs

Novice- Strict Pull up work

1: 30 Muscle-Ups (Time)

30 muscle-ups for time

BreakFast Club


Main – Competitor Class

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Session I

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: Bench Press (60% x 5, 65% x 5, 70% x 5)

Weightlifting

A-Work: 5 x 10 (PICK 3)

Dips, weighted if possible.

Chin-ups or pull-ups.

Dumbbell Rows.

Barbell Rows.

Barbell Shrugs.

Dumbbell Bench Press.

Dumbbell Military Press.

Lunges.

Leg Press.

And more.

BreakFast Club


Main – Competitor Class

View Public Whiteboard

Session I

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: Deadlift (60% x 5, 65% x 5, 70% x 5)

Weightlifting

A-Work: 5 x 10 (PICK 3)

Dips, weighted if possible.

Chin-ups or pull-ups.

Dumbbell Rows.

Barbell Rows.

Barbell Shrugs.

Dumbbell Bench Press.

Dumbbell Military Press.

Lunges.

Leg Press.

And more.

Session II

Make Up Day

CrossFit Bootcamp

Main – BootCamp

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Mobility

deep squat hold/hip mobility

1: burner (Time)

400m row buy in

21-15-9

box jumps

kettle bell swings 35/25

burpees

400m row buy out

Cash Out

ab complex

CrossFit

Main – CrossFit

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Mobility

Shoulder work

Skill

Hang Clean Work ** bar work- 40%** only

2: Metcon (Time)

Run 800m

20 Hang Clean to Thrusters 95/65#

Run 400m

10 Hang Clean to Thrusters 115/85#

Run 800m