Crossfit Class


Main – CrossFit

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Warm-up

10 min bio session!

Metcon

1: Metcon (Time)

Dizzy Tizzy

In teams of 2 complete a total of 2 Miles:

Partner one complete 400 m run.
Partner two complete max double unders.
Switch

Partner one complete 400m run.
Partner two max burpees
switch

Partner one complete 400 m run
Partner two max C2B pull ups
switch

Partner one complete 400m run
Partner two max deadlifts 135/95
switch

bootcamp


Main – BootCamp

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Warm-up

10 Minute Bio Session

Metcon

1: Metcon (Time)

Dizzy Tizzy

In teams of 2 complete a total of 2 Miles:

Partner one complete 400 m run.
Partner two complete max double unders.
Switch

Partner one complete 400m run.
Partner two max burpees
switch

Partner one complete 400 m run
Partner two max C2B pull ups
switch

Partner one complete 400m run
Partner two max deadlifts 135/95
switch

Competitor Class


Main – Competitor Class

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Session II

1: Power Clean (1 RM power clean)

2: Metcon (No Measure)

OT2:00 for 7 rounds:

5 Power Cleans (70%)
30 DU
7 C2B Pull ups

Session II

3: Strict Press (on the min x 10 )

4: Metcon (No Measure)

Accessory Work
3-4 rounds, NOT for time of:
15-20 Close Grip Bench Press
15-20 Banded Triceps Push Downs
15-20 DB Reverse Flyes

weightlifting


Main – Olympic Lifting

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Weightlifting Warm-up (No Measure)

10 ohs
10 snatch balance
10 snatches from the 1 (high hang)
10 snatches from the 2 (low/mid hang)

Snatch (3×1)

3×1 75%

Clean and Jerk (3×1)

3×1 75%

Snatch Pull (3×2)

3×2 90%

Front Squat (5×1)

5×1 90-95%

Competitor Class

Main – Competitor Class

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1: Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Weightlifting

2: Back Squat (5×7 acrossed)

Session II

3: Bench Press (2 Rep Max)

4: Metcon (Time)

5 RFT:
12 Bench Press, bodyweight/70% of bodyweight
10 Strict C2B Pull ups

BootCamp

Main – BootCamp

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Warm-up

Spend a good 5-10 Minutes going over Wodify’s Nutrition Log. Show the Athletes how to use it, and what exactly the coaches will see.

1: Metcon (Time)

Start with 800m run then 2 rounds of…

30 goblet squat
30 1-arm DL
30 kb push up
400m w/kb
20 goblet squat
20 1-arm DL
20 kb push up
400m w/kb
10 goblet squat
10 1-arm DL
10 kb push up

Finish with 800m run

Crossfit Class

Main – CrossFit

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Warm-up

5 Minutes of Shoulder Mobility into 5 minutes of bios

Weightlifting

1: Hang Power Snatch (3×3 Hang Power Snatch at an even weight)

Metcon

2: Metcon (Time)

For time:

400m Buy in:
straight in to 5 Rds for time of;
10 Hang Snatches 75/55
10 Burpees over the bar
Complete with a 400 m buy out

cool down

for extra credit complete a 600 m cool down

weightlifiting


Main – Olympic Lifting

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Weightlifting Warm-up (No Measure)

10 ohs
10 snatch balance
10 snatches from the 1 (high hang)
10 snatches from the 2 (low/mid hang)

Snatch (6×1)

6×1 60%

Clean and Jerk (6×1)

6×1 60%

weightlifiting


Main – Olympic Lifting

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Weightlifting Warm-up (No Measure)

10 ohs
10 snatch balance
10 snatches from the 1 (high hang)
10 snatches from the 2 (low/mid hang)

Snatch (3×1)

85%

Clean and Jerk (3×1)

85%

Clean Pull (3×2)

90%

Back Squat (1×2)

1×2 70%
1×2 75%
1×2 80%

Crossfit


Main – CrossFit

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Warm-up

Metcon

1: Metcon (AMRAP – Rounds and Reps)

7 Min AMRAP

-7 Ring Pushups/ Deficit Push ups
-7 Ring Dips
-7 Pull ups

2: Metcon (AMRAP – Rounds and Reps)

7 Min AMRAP

7- Burpee Box Jump Overs 24/20″
7- Deadlifts 135/95

3: Metcon (AMRAP – Rounds and Reps)

7 Min AMRAP

-7 Squat Clean Thrusters 115/75
-7 T2B’s