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Tuesday 1.16.18 CrossFit
Metcon For Time: 800 Meter Run 30 Box Jumps Over (24,20) 30 Hollow Rocks 30 Burpees -Rest 2:00- 600 Meter Run 20 Box Jump Overs 20 Hollow Rocks 20 Burpees -Rest 2:00- 400 Meter Run 10 Box Jump Overs 10 Hollow Rocks 10 Burpees L2: (Alt. Step-ups 24,20) L1: (20,15 Alt. Step-ups) *Alternate Options: – […]
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Monday 1.15.18 Rail Yard Bootcamp
Warm-up Lower Body Strength Circuit 3 Rounds 8 Single Leg KB Deadlifts 8 KB Split Lunges 30s Plank Metcon 6 Rounds 20s Assault Bike SPRINT 10 Squat Thrusts 10 Deadlifts (55,35) 10 Bent-over Barbell Row (55,35) Alternative Scaling: 200m Run, 250m Row Rx: (75,55) Rx+: (95,65) Finisher 2 Rounds Banded Alphabet *complete as a group
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Monday 1.15.18 CrossFit
Strength Paused Front Squat 1×2 3 second pause at the bottom of each rep Beginner 5×5 building if for permits Intent: Make sure you stay rigid in your bottom position. 85% of your current 1RM is a good goal. Metcon Prep Every 90sec for 5 Rounds 3 Deadlift (building to workout weight) 6 Unbroken Pull […]
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Sunday 1.14.18 CrossFit
Skill 10min EMOM Gymnastics Skill Intent: Pick two movements of your choice and superset them. 10min EMOM Gymnastics Skill Min 1) HS PU, Walk min 2) Pull Up/MU Variation Metcon 4 Rounds 30 Calorie Row (or 400m Run) 12 Front Rack Reverse Lunges (L+R=2) (115,75) 2 Wall Climbs Rx: (95,65) L2: (75,55) (Half Wall Climb) […]
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Saturday 1.13.18 CrossFit
Metcon In teams of 3 13min AMRAP 3 Power Cleans (135,95) 6 Lateral Burpees 9 Air Squats *1 Athlete completes 1 Round while their partners rest -Rest 3:00- 13min AMRAP 3 Hang Power Cleans (135,95) 3 Front Squats (135,95) 3 S20H (135,95) *One athlete completes a full round at a time. Rx: (115, 75) L2: […]
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Saturday 1.13.18 Rail Yard Bootcamp
Warm-up 3 Rounds 8 Barbell Curls (15,15) 8 Box Dips 8 Cal Row Rx/Rx+: 35/15 Metcon Teams of 2 30min AMRAP Row 1k 20 DB Thrusters (15,10) 10 Pull Ups *Rotate row every 250m, split reps equally Rx: (25,15) Rx+: (35,25)
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Friday 1.12.18 CrossFit
Strength 1: Squat Clean and Jerk (5×2 @ 80%) -Then, 90s Rest- 2: Squat Clean and Jerk (3×1 @90%) Intent: Week 2 of Double EMOM work. Remember that both should be challenging, but efficient. Have a plan in mind with weight choices before starting. This is the final week of these. Metcon CrossFit Games Open […]
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Friday 1.12.18 Rail Yard Bootcamp
Warm-up “Total Body Strength Ciruit” Every 60s for 10 rounds 6 KB Goblet Squats (35,25) 6 KB Single Arm Rows, ea (35,25) -2min Rest- Every 60s for 10 Rounds 8 DB Deadlifts (25,15) 8 DB Tricep Kickbacks (25,15) L2: (25,15)(15,10) L1: (25,15)(12.5,7.5) Rx+: (45,35)(35,25) Conditioning “Baseline #2” For time: 12-10-8-6-4-2-4-6-8-10-12 Alternating Step-ups (24,20)(L+R=1) Wallballs (12,10) […]
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Thursday 1.11.18 Rail Yard Bootcamp
Warm-up “Total Body Strength Ciruit” Every 60s for 10 rounds 6 KB Goblet Squats (35,25) 6 KB Single Arm Rows, ea (35,25) -2min Rest- Every 60s for 10 Rounds 8 DB Deadlifts (25,15) 8 DB Tricep Kickbacks (25,15) L2: (25,15)(15,10) L1: (25,15)(12.5,7.5) Rx+: (45,35)(35,25) Conditioning “Baseline #2” For time: 12-10-8-6-4-2-4-6-8-10-12 Alternating Step-ups (24,20)(L+R=1) Wallballs (12,10) […]
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Thursday 1.11.18 CrossFit
Metcon 30min EMOM Min 1: 40s DB Renegade Rows (55,35) Min 2: 40s Mountain Climbers (L+R=2) Min 3: 40s DB Step-ups (24,20) Min 4: 40s Hollow Rocks Min 5: 40s DB Thrusters Min 6: Rest *Athlete choice of DB weight today *Score lowest reps completed in a round Intent: Today’s workout is about aerobic effort/consistent […]
