A. Warm Up
Forward fold hold x 2:00 Lacrosse ball to pecs 4 Slow Rounds 10 Storks 10 Hand release pushups Row 250 *15 minutes B. Metcon (AMRAP _ Reps) AMRAP 15 minutes: 100 Cals on Assault Bike (or rower) 100 Kettlebell Swings 100 Thrusters @ 95/65 RX+ A/B 32/24 95/65 RX A/B 24/16 75/55 Scaled Row 12/8 Empty Bar Rest 2 minutes before part C C. Metcon (AMRAP - Reps) AMRAP 3 minutes: Toes to bar Scale to HLR or Ab-mat situps Rest 2 minutes before part D D. Metcon (AMRAP - Reps) AMRAP 3 minutes: Burpees Rest 2 minutes before part E E. Metcon (No Measure) 3 Minutes to accumulate as much time in a plank as possible.
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A. Warm Up
Lat Stretch on pole x 60s each side Reverse Snow angels x 15 8-1 Air Squat + Jumping Pullups 1-pushups (Example: 8 Air Squats + 8 Jumping pullups 1 pushup 7 Air Squats + 7 Jumping Pullups 2 Pushups 6 Air Squats + 6 Jumping Pullups .....) B. Muscle Snatch (Build to a moderate set of 8) Spend 10 minutes building in weight. C. Snatch Grip Deadlift (3 x 3) Every 2 minutes for 6 D. Metcon (4 rounds for Time) Every 5 minutes for 20: 5 Strict Handstand Pushups (Add deficit if able) 10 DB or Kettlebell Push Press 12/10 Cal Bike 2 Rope Climbs RX 7 Kipping HSPU 10 DB Push Press 10/8 Cal Bike 1 Rope Climb Scaled 8 pushups 10 DB Push Press 10/8 Cal Row 3 Rope Up/downs A. Warm Up
2 minute squat hold 1 minute tactical frog 3 rounds slow: 10 Goblet Squats 20 Double Unders 10 Burpees B1. Front Squat (4 x 2) Rest 45-60s before B2 B2. Back Squat (4 x 3-5) Use same weight as front squat. B3. Strict Pull Ups (4 x Max Reps in 30s) Post best amount of reps. Start a new set every 5 minutes for 20. C. Metcon (Time) For Time: Row 500m 15 Squat Clean Thrusters 50 Double Unders 15 Burpees Over Bar 50 Double Unders Row 500 *15 minute Cap RX+ 115/75 50 Double Unders RX 95/65 30 Double Unders Scaled 300m row 75/55 or lighter 10 double under attempts + 50 single unders A. Warm Up
2:00 to roll lats 90s couch stretch per side then: 3 easy rounds 10 BTN press 5 Kip swings + 3 kipping pull-ups if able 10 Box Jumps 15 minutes to complete the above warmup. B. Overhead Squat (1 x1) 8-10 minutes to build to a heavy 10s pause squat (in bottom position) C. Metcon (AMRAP - Rounds and Reps) 8 minute AMRAP: 8 Alt DB Snatches 4 Box Jumps 8 Toes to bar RX+ 55/35 30/24 TTB RX 40/25 24/20 TTB Scale Lighter DB Jumps to a foam box Hanging leg raise or 10 situps Rest 2 minutes before part D D. Metcon (3 Rounds for time) Every 2 minutes for 6: 10 Kettlebell Swings 10/8 Cals on Bike RX+ 32/24 RX 24/16 Scale as needed. A. Warm Up
Floss Hips 30 band pull aparts 2 slow rounds: 12 Double Kettlebell or DB push press 12 Situps 12 Burpees to target B. Metcon (Weight) Every 2 minutes for 16: (first 2 are warmup and skill building sets.) Power Clean Push Jerk (Drop Bar) Power Clean Split Jerk C. Metcon (Time) For Time: RX 3 Rope Climbs 6 Strict Handstand pushups 9 Chest to Bar Pull-ups 12 Handstand pushups 15 Cal Bike 12 HSPU 9 Chest to bar 6 Strict Handstand Pushups 3 Rope Climbs Scale As Needed D. Metcon (Weight) 4-5 rounds as a finisher: 6 DB curl to press (Heavy) 10 Banded good mornings A. Warm Up
90s Pigeon Stretch each side 7:00 Slow AMRAP: 10 Jumping Squats 10 Hollow Rocks 10 Cal row or Bike With remaining time in a 15 minute window, begin warming up barbell complex B. Metcon (Weight) 10 Minutes to find a max: Clean Pull Hang Squat Clean Thruster Hang Clean C. Metcon (weight) Every 2 minutes for 5: RX+ 1-2 Muscle Ups 6 Toes to Bar 6 Thrusters @115/75 RX 2 strict pull-ups 2 Kipping pullups 4 toes to bar 6 Thrusters @ 95/65 Scaled 1-10s negative pullups or 8 ring rows 10 situps 6 thrusters @lighter load D. A. Warm Up
3 Minute Bike Ride or Row 2 minutes couch stretch (60s per side) 3 Rounds: 10 Good Mornings 10 Push Press B1. Single Leg KB deadlift (4 x 8) 8 reps per side B2. Bench Press (4 x 6-8) B3. Box Jumps (4 x 6-8) 6-8 Tall reps. Use Black mats if needed. Step down mandatory. B4. Push Ups (4 x 12-15) Add weight or use band assistance if needed. C. Metcon (Time) Fall Challenge #3 For Time: 20-15-10 Air Squats Calorie Row A. Warm Up
1:00 Lacrosse Ball to Pecs and shoulder each side 2:00 Squat Hold 7 Minute slow AMRAP: 10 Double KB Front Squats 1 Lap Run B. Metcon (AMRAP-Reps) With a Partner: 15 Minute AMRAP: 100 Burpees 100 DB Ground to overhead 100 Box Jump Overs RX+ 55/35 RX 45/30 Scaled is a lighter load suited to your ability. Rest 2 minutes before Part C C. Metcon (AMRAP-Reps) With a partner AMRAP 3 Minutes: Strict Pullups RX+ Strict C2B RX Chin over bar Scaled is with a band or ring rows Rest 2 minutes before part D D. Metcon (AMRAP-Reps) With a Partner AMRAP 3 minutes Push-ups Rest 2 minutes before part E E. Metcon (AMRAP-Reps) With a partner AMRAP 3 minutes Wall Balls RX+ 30/20 RX 20/14 Scaled lighter load A. Warm Up
Foam roll calves, stretch ankles 3 Rounds at easy pace: Row 250m 8 Inchworm pushups 30 Double Unders *if you don't have double unders, time to start learning! Work with coaches on drills to improve DU technique during warmup B. Muscle Snatch (4 x 3) Use around 80% of last weeks max. Go Every 2 minutes for 8. C. Snatch Grip Deadlift (3 x 2-3) Every 2 minutes for 6, peform 2-3 snatch grip deadlifts. D1. DB Bench Press (3 x 15) Rest ~60s before D2. D2. Handstand Push Ups (Max reps in 45s) Scale to normal pushups if needed. Rest ~30s before part D3. D3. Side Plank (3 x 45-60s per side. ) Start a new round every 5 minutes for 15. C. Metcon (5 rounds for calories) 15s Assault Bike Sprint x 5 Aim for more calories than last week! If you did this last week and didnt feel like you acheived the desired outcome, you can move to the rower and perform the same thing. A. Warm Up
Run 2 Laps Hold Bottom of squat for 2 minutes 10 Scorpions 10 Iron Crosses Then: 3 rounds: 8 cal A/B 5 Empty Bar Thrusters 8 Heavy Wall Balls B. Metcon (Weight) Every 2 minutes for 12: 3 Thrusters + 2 Front Squats + 1 Hang Squat Clean *From the floor Add weight across all sets if able. C. Metcon (Weight) EMOMx8: 10 Wall Balls + 6 Burpees Scale weight first, then reps. Post wall ball weight used D. Metcon (No Measure) EMOM x 12: Odd: 12 Box Jump Step Downs Even: 10/7 Cal row E. Metcon (Fall Challenge #2) 60 sec Max Calories on Assault Bike Set your benchmark high! |
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July 2020
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