A.
5 sets
Clean Pull + Clean + Hang Clean (below knee)
B.
For time:
5 rounds
12 Wall Balls 20/14 lbs.
12 Burpees to a 6" target
A.
3 sets not for time
Butterfly Practice for Pull-Ups
Handstand Walk Practice / Nose-to-Wall Hold
L-Sit x 45 seconds
B.
For time:
Row 42 Calories
21 Deadlifts 225/155
Row 30 Calories
15 Cleans 185/125
Row 18 Calories
9 Shoulder-to-Overhead 155/105
A.
5 sets
Snatch Pull + Snatch + Hang Snatch (below knee)
B.
For time
20 Back Squats 225/155 lbs.
Run 1 mile
20 Back Squats 225/155 lbs.
*you can use a rack
**the mile is our Shary Cirlce run then continue to our normal 400m mark and back to the gym.
For time:
30 Calorie Row
30 Wall Balls 20/14 lbs.
30 Toes-to-Bar
30 Deadlifts 185/125 lbs.
30 Burpee Box Overs 24/20"
30 Deadlifts
30 Toes-to-Bar
30 Wall Balls
30 Calorie Row
A.
Take 15 minutes to build up to a heavy Bench Press
B.
3 Rounds of:
20 Calorie Row
5 Bench Press @ 80%
-Rest 5 minutes-
21-15-9
Calories Rowing
Bench Press @ 50%
A.
3 sets not fot time
Turkish Get Ups x 2-3 each side
Wall Sit x 60 seconds
V-Ups x 10-12
B.
Every minute, on the minute for 24 minutes
Minute 1 - 18/12 Caloire Assault Bike
Minute 2 - Row 250/200m
Minute 3 - Rest
Minute 4 - 10-15 Chest-to-Bar Pull-Ups
Every week we are going to be posting mobility videos addressing some of the issues you may face with particular movements you will see in class. This week there will be multiple times you will see overhead movements. Coach Jon demonstrates one way to address overhead mobility issues. Check back each week to our FB page and our website (crossfitez.com) to see more mobility tips. http://youtu.be/JNpwSaOEU0M
A.
Take 15 minutes to build up to today's heavy Clean x 1.1.1
*Rest 10 seconds between each single
B.
For time:
400m Run
21 Thrusters 95/65
3 Rope Climbs, 15 ft.
400m Run
15 Thrusters
2 Rope Climbs
400m Run
9 Thrusters
1 Rope Climb
A.
3 sets not for time
Muscle-Ups x 4-8
Pistols x 8-10 each leg
L-Sit x 30-45 seconds
B.
Every minute, on the minute for 20 minutes
Odd - 8 Down Ups + 4 Power Cleans 135/95
Even - 30 Double-Unders + 10 Russian Kettlebell Swings 32/24
A.
Every 2 minutes for 20 minutes
Power Snatch + Hang Snatch (Full) + Snatch (Full)
B.
For time:
21-15-9
Power Snatch 115/75 lbs.
Box Jumps 30/24"
In teams of 3:
15:00 clock to complete as much as possible:
1 rope climb
3 squat clean (155/105)
6 burpee
2 rope climb
6 squat clean
12 burpee
3 rope climb
9 squat clean
18 burpee
and so on...
*Athletes can work in any order.
A.
Every 2 minutes for 16 minutes
Power Jerk + 2 Split Jerk
B.
AMRAP 15
20 Ring Push-Ups
30 Calorie Row
40 Ab Mat Sit-Ups
A.
Take 15 minutes and build to a Heavy 3 Rep Deadlift
B.
2 sets for times
10 Deadlifts 275/175 lbs.
20 Pull-Ups
30 Box Jumps 24/20"
40 Goblet Squats 24/16kg
50 Double-Unders
-Rest 4 minutes-
A.
Every 2 minutes for 14 minutes
Snatch Balance + 3 Overhead Squats
B.
For 20 minutes rotate through the following stations
45 seconds of Assault Bike
-Rest 15 seconds-
30 seconds of Ring Dips
-Rest 30 seconds-
45 seconds of Farmers Carry with kettle bells 32kg/24kg
-Rest 15 seconds-
30 seconds of Stick Sit-Ups
-Rest 30 seconds-
A.
Three sets of:
Push Press x 5 reps
Bent Over Barbell Rows x 15
*Keep these light 75/55
Weighted Plank x 45-60 seconds
B.
For max reps, against a 5 minute clock
Run 400m + Rowing (for max calories)
-Rest 3 minutes-
Run 400m + Max Toes-to-Bar
-Rest 3 minutes-
Run 400m + Max Wall Balls 20/14
A.
Take 15-20 minutes to build to today's heavy Back Squat
In between sets complete
5 sets
Strict Pull-Ups x 4-8
B.
For time:
21 Pistols each leg (alternating)
15 Snatches 135/95
9 Muscle-Ups
-Rest 5 minutes-
For time:
21 Handstand Push-Ups
15 Clean & Jerks 135/5
9 Muscle-Ups
NO EVENING CLASSES - WE WILL BE CLEANING UP FOR THE GRAND OPENING.
ONLY CLASSES WILL BE 6AM - 9AM - 11AM.
A.
Every 3 minutes for 12 minutes
Bench Press x 8
Double KB Row x 10-12
B.
For time:
24 GHD Sit-Ups
12 Handstand Push-Ups
50m Farmers Carry
18 GHD Sit-Ups
9 Handstand Push-Ups
50m Farmers Carry
12 GHD Sit-Ups
6 Handstand Push-Ups
50m Farmers Carry
6 GHD Sit-Ups
3 Handstand Push-Ups
50m Farmers Carry
A.
Every 2 minutes for 18 minutes (3 sets)
Minutes 1-2 - 50 Double-Unders + 10-12 Toes-to-Bar
Minutes 3-4 - 45-60 second Nose-to-Wall Handstand Hold
Minutes 5-6 - 10 Candlestick Rolls
B.
50-35-20
Row Calories
Wall Balls 20/14
A.
Every 2 minutes for 14 minutes
Snatch Balance + 2 Overhead Squats
B.
Every minute, on the minute for 12 minutes
Minute 1 – 15 Box Jumps 24/20
Minute 2 – 10-12 Hang Cleans
*Choose a challenging weight for the 10-12 reps
Minute 3 – Rest
On the 12th minute...
Every minute, on the minute for 12 minutes
Minute 1 – Assault Bike 18/12 calories
Minute 2 – 10-12 Burpees to a 6" target
Minute 3 – Rest
A.
Four sets of
6-8 Deadlifts @ 20X1
10-15 Push-Ups @ 20X1
10 Russian Step-Ups each leg
B.
“Jackie”
For time:
1000 Meter Row
50 Thrusters 45/35 lbs.
30 Pull-Ups