CrossFit


Main – CrossFit

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Mobility

IT BAND & HAMSTRING WORK

USE BARBELL, BALL, FOAM ROLLER

1: “Macho Man” (1 x 12)

On the minute for as long as possible:

3 Power Cleans, 185/135

3 Front Squats, 185/135

3 Jerks, 185/135

If you fail to make 5 full rounds, you must lower the weight and restart.

If you successfully reach 10 rounds, add 1 rep per movement each minute.

For example, minute 11 becomes 4 PC + 4 FS + 4 Jerks. Minute 12 becomes 5 reps of each…
OTM x 12 @ 30-50% of C&J

Cash Out

Monster AB Complex

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: 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.

Session II

100 burped for time

10 min cap

CrossFit Bootcamp


Main – BootCamp

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1: Metcon (AMRAP – Rounds)

WOD

7min AMRAP:

21-15-9:

Dive bomber pushups

V-situps

Tuck Jumps

Jumping Jacks

Run 400m

7min AMRAP:

21-15-9:

Burpees

KTE-Situps

Squat jumps

Side planks

Run 250m

7min AMRAP:

21-15-9:

Pushups

Star Jumps

Leg lifts

Sprawls

then

Run 100m

Cash Out: Run 400m, AMRAP: lateral jumps until last person does 20.

Cash Out

Mini ab complex

CrossFit


Main – CrossFit

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Mobility

IT BAND & HAMSTRING WORK

USE BARBELL, BALL, FOAM ROLLER

1: Back Squat (4 x 5 @ 80%)

1: Metcon (Time)

1:00 Nose & Toes Hold (or 50′ HS Walk)

21 Deadlifts 225/155#

21 Push Press 95/65#

15 Deadlifts 225/155#

15 Push Press 95/65#

9 Deadlifts 225/155#

9 Push Press 95/65#

1:00 Nose & Toes Hold (or 50′ HS Walk)
15 min cap

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: Deadlift (1 x 5 @ 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.

1: Snatch (5 X 2 @ 80%)

2: Snatch Pull (3 X 3 HEAVY)

Session II

3: Metcon (Time)

Schlitz

4 RFT:

400m Run

4 Muscle ups

40 Double unders

CrossFit Bootcamp

Main – BootCamp

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Warm-up

1: Metcon (AMRAP – Rounds)

250m side shuffle shuttle / max mtn climbers until last person does 50.

WOD:

24min AMRAP:

42 push ups

42 lunges

42 pike pushups

42 tuck jumps

42 v-situps

42 crunches

400m run

At 5 / 10 / 15 / 20 minutes: 25 squats

Cash Out: 100 jumping jacks / 100 flutter kicks

CrossFit


Main – CrossFit

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Burner

500 meter run or row into:

3 min amrap

Max burpees

2 min amrap

Max air squats

1 min amrap

Max pullups

1: The Big Clean Complex (6 x 1 @ 40%)

6 sets of the following Complex :

High Hang Squat Clean , Hang Squat Clean , Squat Clean , Push Press

High Hang Squat Clean , Hang Squat Clean , Squat Clean , Push Jerk

High Hang Squat Clean + Hang Squat Clean , Squat Clean , Split Jerk

One set consists of all 12 reps.

Try not to drop the bar during the entire set; if you must drop after

the Overhead movements, its allowed just be quick to get back on the bar.

Rest as needed between sets and try to increase weight after each set.

High Hang Start with the bar at the pockets.

Hang Start with the bar just above the knee.

Squat Clean Start with the bar on the ground.

Post Score to Comments.
20 mins to complete

1: Metcon (Time)

2X800m Run with 20/14# Med. Ball – rest 2:00 after each

then…

800m Run (no med ball)
15 min cap

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: Front Squat (6 x 3 @ 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.

Session II

3: Metcon (Time)

For time:

1,000 Meter Row

40 Pull-Ups

30 Thrusters (95/65)

20 Lateral Barbell Burpees

CrossFit Bootcamp


Main – BootCamp

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Warm-up

Barbell Complex

Review

Dead Lift, Hang power clean, and Thruster, fundamentals “do’s and dont’s

1: Metcon (Weight)

AMRAP in 10 min:

3 DL

3 HPC

3 Thrusters

after each round perform 10 wall balls and add weight

Cash Out

barbell roll out

CrossFit


Main – CrossFit

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Warm-up

Barbell Roll Out

Full shoulder bio’s

1: Pause Snatch (5 x 2 @ 80%)

3 count pause at the knee
5X2 @ 80% (of 2rm) Pause Snatches (3 count pause at the knee)

15 min to establish

1: Metcon (AMRAP – Reps)

Conditioning:

3 Rounds of:

3 T&G Full Snatches (use 80% of 3RM)

then:

5:00 AMRAP of:

KB Snatches 24/16kg (alternate arms every 20 reps)

*score is total KB Snatches*