CrossFit

CrossFit 2/25/21Warm-upCoaches Choice10-15 minutes coaches choiceMetconAMRAP15 20 Cal Bike 10 Burpees (AMRAP - Rounds and Reps)20/16 Cal Bike 10 Burpees 30 DU Int: 60 Singles OR 15 DU Beg: 30 Singles SprawlsMetconRest 3 min AMRAP15 20 Cal Row 10 Box Jump Overs 15 Situps (AMRAP - Rounds and Reps)20/16 Cal Row 20 Box Jump Overs 24"/20" 15 Situps Keep consistent paces on rower, limited breaks during the box jump overs! Rx+: 30"/24" Int/Beg: Step Overs

CrossFit 2/24/21Warm-upCoaches Choice10-15 minutes coaches choiceSkillEMOM 18 1) 2 Power Snatches 2) 2 Squat Snatches 3) Rest Build over the course of the 18 minutes. Do NOT jump in weight until you are able to perform both movements at the same weight. It can be touch and go or singles. You must hit 2 consecutive lifts for the weight to count. Power Snatch (Heavy Double)Squat Snatch (Heavy Double )MetconAMRAP14 Asc 3 Power Cleans Front Squats 200m Run (AMRAP - Rounds and Reps)AMRAP 14 3 Power Cleans 135/95 3 Front Squats 200m Run 6 Power Cleans

CrossFit 2/20/21Warm-upCoaches Choice10-15 minutes coaches choiceMetconT2 AMRAP15 8 Squat Cleans 8 Push Jerks 8 Snatches (AMRAP - Rounds and Reps)AMRAP 15 8 Squat Cleans 135/95 8 Push Jerks 8 Snatches One Person must bike or row cals while the other works, athletes may only switch once the calories are completed. Bike - 15/12 cals Row/Ski - 20/16 cals Rx+: 155/105 Int: 95/65 Beg: 75/55 Power CleansMetconRest 3 min T2 AMRAP15 16 Pullups HSPU Situps (AMRAP - Rounds and Reps)AMRAP 15 16 Pullups 16 HSPU 16 Situps One person bikes/rows while the other works, athletes may only switch once the

CrossFit 2/19/21Warm-upCoaches Choice10-15 minutes coaches choiceSkillSquat Snatch (Heavy Double TNG)20 min to find Heavy Double Touch and Go MetconAMRAP12 50 DU 20 DB Snatch 10 Pistols (AMRAP - Rounds and Reps)AMRAP12 50 DU 20 Alt DB Snatch 50/35 10 Alt Pistol Squats Int: 100 Singles 35/20 Assisted Pistols Beg: 50 Singles 20/10 Pistols To a Box

CrossFit 2/18/21AnnouncementsOver the next few weeks leading up and through the Open, the Intermediate option will be meant to reduce the workload/intensity for the day. The goal is to prep athletes for doing the open workouts on Friday. Warm-upCoaches Choice10-15 minutes coaches choiceSuperset14 min Same weight across each movement Seesaw Row (5x8/side)Upright Row (5x8) Metcon2RFT 40 Situps 30 Cal Ski 20 HPC 10 Push Jerks (Time)2 Rounds For Time 40 Situps 30/24 Cal Ski 20 Hang Power cleans 115/75 10 Push Jerks Rx+ 135/95 16 min cap Int: 95/65 Beg: 24/20 cal 75/55

CrossFit 2/17/21Warm-upCoaches Choice10-15 minutes coaches choiceSkillfront rack step ups (5x8/side )Choose a height for the box that is approximately just below your knee cap.16 min to Perform 8 on each side in a touch and go manner, back foot should never rest on the floor Building in weight WITHOUT losing quality of movement MetconE3MOM15 12 Step Overs 12 KB Swings 12 Cal Bike (5 Rounds for reps)E3MOM15 12 Step Overs 24/20 12 KB Swings 53/35 12/9 Cal Bike Score each round separately Rx+: 70/53 15/12 Int: 20/16 35/25 9/6 Beg: 25/18

CrossFit 2/16/21Warm-upCoaches Choice10-15 minutes coaches choiceSkillSquat Snatch (Heavy Double TNG)20 min to find Heavy Double Touch and Go MetconAMRAP12 50 DU 20 DB Snatch 10 Pistols (AMRAP - Rounds and Reps)AMRAP12 50 DU 20 Alt DB Snatch 50/35 10 Alt Pistol Squats Int: 100 Singles 35/20 Assisted Pistols Beg: 50 Singles 20/10 Pistols To a Box

CrossFit 2/15/21Warm-upCoaches Choice10-15 minutes coaches choiceSkillEMOM10 8 Kip 8 TTB L Sit (5 Rounds for reps)EMOM10 1) 8 Kips + 4 TTB 2) 30s L Sit Rx+ Wallball in between feet Score is total reps completed/round. (5 rounds, 42 reps per round) 1s=1 repMetcon3 Rounds 30 Cal Row 20 TTB 10 Clusters (Time)3 Rounds 30/24 cal Row 20 TTB 10 clusters R1) 95/65 R2) 115/75 R3) 135/95 25 min cap Rest 2 min between sets Score is total time Rx+ 135/95 155/105 185/125 Int: 24/20 cal Toes to Eyes 75/55 95/65 115/75 Beg: Toes to Rig Power Clean + Jerk 95/65

CrossFit 2/11/21Warm-upCoaches Choice10-15 minutes coaches choiceSkill10 EMOM DU, 1RC (AMRAP - Reps)10 Minutes EMOM Min 1: 60 Double Unders Minute 2: 1 Rope Climb If able to perform 100+ consecutive Double Unders consistently, try Rx+ Rx+ Max Triple Unders Int: 30 Double Unders 1 RC to 12' line Beg: 60 Singles or practice doubles Practice footwork on box Score is TOTAL reps completedMetconFT 400m Runs, Desc Pistols, Asc Jump Rope (Time)For Time 400M Run 40 pistols 150 single unders 400 Run 30 pistols 75 Double unders 400 Run 20 pistols 25 triple under Cap: 15 minutes For all scalings, make sure to have the jump rope options

CrossFit 2/10/21Warm-upCoaches Choice10-15 minutes coaches choiceSkillSplit Jerk (Heavy Single)18 min to find heavy singleMetcon6RFT 250m Row 200ft Farmer Carry (Time)6RFT 250m Row 200ft Farmer Carry 53/35 Cap: 14min Int: 35/25 Beg: 200m 25/18