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Thursday 3.1.18 CrossFit
Strength 1a: Box Squat 4×5 @ 60%, every 60s Coach call warm up sets: 4×5, every 60s, building to 60%. 1b: Box Squat 3×3, every 90s Building to challenging set, not max After 4th set at 60%, immediatley start 3×3 building to challenging set, not max. Intent: Wk. 1 of 3. 4 sets of Box […]
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Thursday 3.1.18 & Monday 3.5.18 XFit Teens & Preteens
Warm-up coach choice- consider running/game with sprints Lift Review: clean 6 EMOM- 1 clean, add weight each round Then, Review: front squat and push jerk Every 90 secondsfor 6 rounds 1 squat clean, 2 front squat, 1 push jerk Metcon 8 EMOM 2 squat cleans 2 push jerks
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Thursday 3.1.18 Bootcamp
Warm-up 100 KB Swings for time Women 25# Men 35# **Every time you break complete 20 single unders **7min time cap **Scale to Russian Swings instead of weight, if form permits Conditioning For Time: 100-80-60-40-20 Double Unders 50-40-30-20-10 Wall Balls Sit Ups Mtn. Climbers (L+R=2) (30:00 CAP) *Singles 1:1 Finisher If Time alots: Coach Led […]
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Thursday 3.1.18 XFit Juniors
Warm-up Coach choice! Skill Pull ups Conditioning Me vs. you 1 min row for meters :30 transition Metcon Off to the Races 1- 150 m row 2- 1 min for meters 3- 1 min for calories 4- 200 m row 5- team challenge- 1000 m split
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March 2018 Programming Breakdown
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Wednesday 2.28.18 CrossFit
Strength 1a: Close Grip Bench 4×8 1b: Ring Rows 4×10 Intent: Complete as a class in EMOM style. Today’s work done as a superset, push/pull. Loads for close grip bench press should be perfect form but challenging. Metcon Prep Complete as 3min EMOM 2 Rounds at Game Speed 6 Alt. DB Snatch 6 Squat Thrusts […]
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Wednesday 2.28.18 Bootcamp
Warm-up 5 Rounds 6cal Bike or Row 60s Scissor Kicks 60s Hang From Pull Up Bar Conditioning 8min AMRAP 10 KB Goblet Step Ups (High Box) 10 T2B or Knee Raises 10 KB Goblet Cossack Squats (L+R=2) – 1min Rest – 8min AMRAP 10 DB Renegade Rows (L+R=2) 10 Ring or Box Dips 10 KB […]
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Tuesday 2.27.18 CrossFit
Strength “Hang Power Clean” 5×3 Intent: We are working on becoming efficient with touch n go hang power cleans today. Keep loads light, 50-60% or less. Metcon “MJ” For total time: 21 Hang Power Cleans (135,95) 50 Walking Lunges (BW)(L+R=2) 500 Meter Row – Rest 2:00 – 21 Hang Power Cleans 50 Walking Lunges 500 […]
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Tuesday 2.27.18 XFit Juniors
Warm-up “I am building a wod…” – 8 to 10 minutes- Athlete 1- picks an exercise, everyone does 1 rep Athlete 2- picks an exercise, everyone does 2 reps, then athlete 1s Athlete 3- picks an exercise, everyone does 3 reps, then athlete 2s, then athlete 1s Keep going until everyone has picked an exercise! […]
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Tuesday 2.27.18 & Wednesday 2.28.18 XFit Teens & Preteens
Warm-up coach choice Conditioning 1 mile run/ 1 mile row Metcon Ladder Up! 15 AMRAP 1 burpee 1 kb swing 1 goblet squat 1 box jump 2 burpee 2 kb swing 2 goblet squat 2 box jumps..add 1 rep per round…
