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Sunday 1.21.18 CrossFit
Metcon Prep Every 90s for 10 Rounds 1 Power Clean + 2 Hang Power Clean + 3 Front Squat Intent: Build to a challenging weight if form permits Metcon Partner Up 16min AMRAP One athlete runs 400 meters One athlete AMRAPs 5 Deadlifts (155,105) 4 Hang Power Cleans 3 Front Squats *Score = each athlete’s […]
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Saturday 1.20.18 Rail Yard Fitness
Warm-up 6min AMRAP 5 Burpees 10 Wallballs 12 Hollow Rocks 15 Double Unders Metcon Teams of 2 100-80-60-40-20 Single Unders 50-40-30-20-10 Abmat Sit-ups Wallballs (10,8) Squat Thrusts L2: (14,12), Squat Thrusts Rx: Dubs, (20,14), Burpees Rx+: Dubs, (20,14), Burpees **30min time cap
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Saturday 1.20.18 CrossFit
Metcon Partner Up 100-80-60-40-20 Double Unders 50-40-30-20-10 Abmat Sit-ups Wallballs (20,14) Burpees L2: (14,10) L1: (10,8) Intent: One athlete will work at a time, but come up with a plan on how to complete all of the listed work in the shortest possible time. You can play to each others strengths if you choose ie. […]
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Friday 1.19.18 CrossFit
Strength Sumo Deadlift 6×2 @ 70%, then 3×2 @ 80% Not TNG, reset each lift Beginner: 5 x 5, focusing on perfect execution Intent: For the next two weeks we are going to perform Sumo Deadlifts with two different loading parameters. The goal for both is to be explosive but efficiently with hip drive Metcon […]
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Thursday 1.18.18 & Monday 1.22.18 XFit Teens
Warm-up Coaches choice Metcon Prep Back squat 2×2 moderate 10×1 build heavy Metcon Fran 21-15-9 Thrusters Pull ups
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Thursday 1.18.18 & Friday 1.19.18 Rail Yard Bootcamp
Warm-up Upper Body Strength Circuit 3 Rounds 8 DB Floor Press 8 DB 1-Arm Row Banded alphabet each side Metcon “Baseline #3” 6 Rounds of 30s work/30s rest: 1a) KB SDHP (25,15) 1b) Air Squats 1c) Push Ups 1d) Assault Bike L2: (35,25) Rx: (45,25) Rx+: (55,35) Finisher 3 Rounds 15 Banded Pull-aparts 10 DB […]
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Thursday 1.18.18 CrossFit
Skill Work 6min EMOM ODDs: 20s Handstand Hold EVENs: 10 Alt. Pistols Intent: Today we are focusing on the handstand hold and pistol. Each set should be work that is not too taxing in which we can focus on reinforcing position and mechanics Metcon Partner Up! 20min AMRAP 60s Row for Max Calories (1 Athlete […]
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Wednesday 1.17.18 CrossFit
Strength Push Press 1×1 Complete as 2min EMOM – Beginner: 5×5 adding weight if form permits Intent: Take 8-10 sets and build to a 1RM Push Press. Being efficient with the push press is all about proper dip/drive. If you have a current 1RM try to beat it by 5#’s Metcon Prep Every 2min for […]
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Wednesday 1.17.18 Rail Yard Bootcamp
Metcon For Time: 800 Meter Run 30 DB Step Ups (24,20)(25,15) 30 Hollow Rocks 30 Burpees -Rest 2:00- 600 Meter Run 20 DB Step Ups 20 Hollow Rocks 20 Burpees -Rest 2:00- 400 Meter Run 10 DB Step Ups 10 Hollow Rocks 10 Burpees Rx+ 7 Rx: Box Jumps *Alternate Options: – 400m Run = […]
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Tuesday 1.16.18 & Wednesday 1.17.18 XFit Teens
Warm-up Coaches Choice Metcon Prep 50-40-30-20-10 Singles/ dub practice 25-20-15-10-5 Sit ups Metcon 5 rds 3 AMRAP 3 power cleans 6 push ups 9 squats Rest 1 min between rounds
