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Tuesday 12.12.17 CrossFit
Skill 10 Minutes of: Pose Running Drills + Practice Metcon 4 Rounds of: Run 400 Meters Rest 30s Run 200 Meters Rest 2:00 Score = total time, including rest Intent: On paper this workout probably doesn’t look too bad, but the challenge is finding your pace. With the allotted rest you should be able to […]
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Monday 12.11.17 Rail Yard Fitness
Warm-up 9 AMRAP 9 inchworms 100 m run 9 jumping jacks 9 squat jumps Metcon (AMRAP – Rounds and Reps) 9 AMRAP- barbell 9 cal row 9 push press 9 bent over row 9 chest press (on floor) 1 min rest 9 AMRAP- dumbbell 9 jumping lunges (L+R=1) 9 front squat 9 weighted left lateral […]
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Monday 12.11.17 CrossFit
Strength 1: Glute Bridge 3×8 2: Warm-up Heavy KBS + Goblet Squats: 3×5 of each Intent: The BB Glute bridge is a new movement today, but the intent is to directly target the glute max. Metcon “Pavement” 4 Rounds 15 KBS (70, 55) 30 Double Unders 15 Goblet Squats (70, 53) 30 Double Unders RX: […]
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Sunday 12.10.17 CrossFit
Strength 1: Overhead Squat 3x1x1 Tempo 2: 1-Arm DB Row w. rotation: 3 x 10ea Every 60s Beginner: Goblet Box Squat wide stance: 5×5 Intent: Keep sets light with OHS and focus on perfect technique/postion Metcon 10 Rounds 50m Heavy Sledpush 50m Heavy Farmer or BB Suitecase Carry *Athletes choice of weight. *Add weight to […]
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Saturday 12.9.17 CrossFit
Metcon “Girls Gone Wild” Teams of 2 1 Mile Run, Then “Karen” 150 Wallballs (20,14) “Isabel” 30 Power Snatches (135,95) “Grace” 30 Clean and Jerks (135,95) Then, 1 Mile Run Rx: (115,75) L2: (14,10) (95,65) L1: (10,8) (DB Snatch from Floor) (DB Push Press for Clean and Jerk) Alternate Scaling Options: 1 Mile Run = […]
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Saturday 12.9.17 Rail Yard Fitness
Warm-up Bike vs plank 5 cal on bike, while partner holds plank x4 Metcon (AMRAP – Reps) Run 200 m in :90, then 1 min KB deadlift 1 min box jumps 1 min DB thruster 1 min plank thrust 1 min pull ups 1 min rest X 4
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Friday 12.8.17 CrossFit
Strength 1a: Box Squat 8×3 1b: Deadlift 8×1 Beginner: Focus on technique, not speed for deadlifts complete 3 sets x 5 reps per set Intent: Take 3-4 sets and build to work weight for box squat. Complete 1a + 1b every 90sec Metcon “Chuck Taylors” 8min AMRAP 10 Deadlifts (225,155) 10 Burpees Rx: (185,125) L2: […]
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Friday 12.8.17 Rail Yard Fitness
Warm-up 20 knee hugs 20 frankensteins 20 scales 20 lunges Then, 5 AMRAP 10 squat jumps 10 lateral hops 10 back and forth hops 10 tuck jumps Metcon (AMRAP – Reps) TABATA 2 min elevated box push up :30 rest 2 min row :30 rest 2 min Sumo deadlift high pull :30 rest 2 min […]
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Thursday 12.7.17 Rail Yard Fitness
Warm-up 20 knee hugs 20 frankensteins 20 scales 20 lunges Then, 5 AMRAP 10 squat jumps 10 lateral hops 10 back and forth hops 10 tuck jumps Metcon (AMRAP – Reps) TABATA 2 min elevated box push up :30 rest 2 min row :30 rest 2 min Sumo deadlift high pull :30 rest 2 min […]
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Thursday 12.7.17 CrossFit
Strength “Strongman” 20min AMRAP Heavy Sledpush 100m Heavy Farmer or Suitecase Carry w/ barbell 100m Stone to Shoulder or Overshoulder Bottoms Up KB Carry 50m Tire Flips x10 *Done as AMRAP 20 with stations. Athletes can choose how much work to perform of each *Score each successful movement, comment weights Intent: Today the intent is […]
