CrossFit January 25, 2021
CrossFit 1/25/21Warm-upCoaches Choice10-15 minutes coaches choiceSkillPullup Cycling/C2B (5x5)15 min for Coaches: -Introduce butterly technique -Efficient kipping -Techniques to get first pullup or chest to barPractice HIGH quality reps! MetconCrossFit Games Open 16.1 (AMRAP - Reps)20 Minute AMRAP 25 Ft OH Walking Lunge 95#/65# 8 Bar Facing Burpees 25 Ft OH Walking Lunge 8 C2B Pull-Ups *Jump over the bar after each burpee *Mark out lines in 5ft increments for the lunges, every 5ft is 1 rep
CrossFit January 23, 2021
Saturday 1/23/21Warm-upCoaches Choice10-15 minutes coaches choiceMetconTeams of 2 T2 AMRAP 14 - 10 Thrusters 30 DU (AMRAP - Rounds and Reps)Teams of 2 AMRAP 14 I go you go 10 Thrusters 95/65 30 DU Rx+: 115/75 Drag Rope Int: 75/55 15 DU or 60 Singles Beg: 45/35 30 SinglesMetconRest 5 min T2 AMRAP14 (AMRAP - Rounds and Reps)Teams of 2 AMRAP 14 I go you go 12 Burpees to 6" Target 12 DB Ground to Overhead 35/20 Rx+: 50/35 Int: 25/15 Beg: Burpees 20/10
CrossFit January 22, 2021
CrossFit 1/22/21Warm-upCoaches Choice10-15 minutes coaches choiceSupersetGoal today is to build up our backs/core. Increase weight with DBall if possible - take 1-2 min rest between sets. Chinese Barbell Row (3x15)Make sure every rep contacts the underside of the bench.Dball March (2 min per set )1 sec = 1 rep Perform by altering knee raises while holding Dball in bear hug positionMetcon4RFT 5BBJO 10 Cal Ski 15BBJO 20 Pullups (Time)4RFT 5 Burpee Box Jump Overs 24"/20" 10 Cal Ski 15 BBJO 20 Pullups 20 min cap Rx+: C2B Int: Step Overs Banded Beg: Ring Rows
BurgFit January 22, 2021
BurgFit 1/22/21Warm-upCoaches Choice10-15 minutes coaches choiceMetcon2RFT Box Step Overs + MM (Time)2 Rounds For Time 10 DB Box Step Overs 50/35 10 Man Makers 10 min Cap A Man Maker is a Weighted Burpee with a Renegade Row (each arm) to a DB Cluster Rx+: Icon Man Makers (Burpee with Renegade Row to a DB Cluster finishing with a stationary Double DB OH lunge (each leg)) Intermediate: 35/20 Beginner: 20/10 Modified Man Maker* *Perform a Sprawl with a Renegade Row (each arm) to a DB Power Clean to Shoulder to OHMetconRest 5 minutes after capDirty Thirty (Time)For
CrossFit January 21, 2021
CrossFit 1/21/21Warm-upCoaches Choice10-15 minutes coaches choiceMetconAMRAP13 Asc Ring Pushups GHDS 3-6-9-
CrossFit January 20, 2021
CrossFit 1/20/21Warm-upCoaches Choice10-15 minutes coaches choiceSkillEMOM18 Row Consistency (Distance)1) 6-8 Max Effort Pulls 2) Rest Goal is same distance (m) each round. Score is Average (Total meters by 9)MetconCrossFit Games Open 16.4 (AMRAP - Reps)13-Minute AMRAP: 55 Deadlifts 55 Wall-Ball Shots 55 Calorie Row 55 Handstand Push-ups Boys 14-15 - 135# Deadlift + 14# Wall-Ball Boys 16-17 - 185# Deadlift + 20# Wall-Ball Girls 14-15 - 95# Deadlift + 10# Wall-Ball Girls 16-17 - 125# Deadlift + 14# Wall-Ball
BurgFit January 20, 2021
BurgFit 1/20/21Warm-upCoaches Choice10-15 minutes coaches choiceMetcon2RFT 200m Medball Runs, Sandbag, Wallball, pullups, v-ups (Time)2 RFT 200m Med Ball Run 20/14 10 Sandbag Squats 100/80 200m Med Ball Run 20 Wallballs 20/14 200m Med Ball Run 30 Pull Ups 200m Med Ball Run 40 V-Ups Cap: 35 minutes Int: 15/10 Wallball 80/50 Sandbag 30 Jumping pull-ups 40 Tuck-ups Beg: 10/6 Ball 50/30 Dball 30 Ring Rows 40 Sit-ups
CrossFit January 19, 2021
CrossFit 1/19/21Warm-upCoaches Choice10-15 minutes coaches choiceSkill25 min to find 3RM Overhead Squat - 2RM Front Squat - 1RM Back Squat Overhead Squat (3RM)Front Squat (2RM)Back Squat (1RM )Metcon5RFT 10 HPS 30 DU (Time)5RFT 10 Hang Power Snatches 95/65 30 DU 10 min cap Rx+: 115/75 Unbroken DU
BurgFit January 18, 2021
BurgFit 1/18/21Warm-upCoaches Choice10-15 minutes coaches choiceMetconE9 for 36, 3 RC, 500m Row, 20 Burpees, 50ft Lunge (4 Rounds for reps)Every 9min for 36min 3/2 Rope Climbs 500m Row 20 Burpees 50ft double KB Front Rack Lunge 35/26 Rx+ 53/35s Int: 2/1 Rope Climb to 12' target 500m Row 15 Burpees 26/18# lunge Beg: 4 Rope Walk-ups 400m Row 15 Sprawls 50ft Walking Lunge
CrossFit January 18, 2021
CrossFit 1/18/21Warm-upCoaches Choice10-15 minutes coaches choiceSkillEMOM12 8 Thrusters 8 Burpees (Weight)EMOM12 1) 8 Bar Facing Burpees 2) 8 Unbroken Thrusters - Progressive 3) Rest Goal is to cycle heavy barbell thrusters with high heart rate! Score heaviest weight Rx+: 12 Bar Facing Burpees MetconCrossfit Games Open 20.2 (Ages 16-54) (AMRAP - Reps)Complete as many rounds as possible in 20 minutes of: 4 dumbbell thrusters 6 toes-to-bars 24 double-unders 50-lb/35-lb dumbbellsScaled: 35/20 Hanging Knee Raise Singles