Announcement

Happy Birthday Ian McKenzie!!

Workout – Metcon (Time)

LIZARD

4 rounds
25/20 Calorie Bike or 35/30 Calorie Row
25 V-Ups or 25 GHD
25 Dumbbell Bench 50s/35s or 25 Push-Ups
25 Ring Rows or 25 Bodyweight Barbell Row

TARGET SCORE
Target time:18-20 minutes
Time cap: 24 minutes

SCALED OPTION
4 rounds
15/12 Calorie Bike or 21/16 Calorie Row
20 Sit Ups
20 Bar Push-Ups
20 Ring Rows or 25 Bodyweight Barbell Row

Cooldown – Warm-up (No Measure)

1 min couch stretch (each side)
1 min pigeon pose (each side)
1 min quad smash (each side)
* If time permits

Strength – Power Clean Complex (10×5)

Every Minute (10:00)
5 Power Clean and Push Jerks
– Use lightweight that can be cycled smoothly for 5 Touch and Go reps

Workout – Metcon (Time)

GREEN GOBLIN

For Time:
4 Wall Walks
100ft Front Rack Double Dumbbell Walking Lunge (50’s/35’s)
4 Wall Walks
40/32 Calorie Assault Bike or 32/24 Calorie Echo Bike
4 Wall Walks
100ft Front Rack Double Dumbbell Walking Lunge (50’s/35’s)
4 Wall Walks

TARGET SCORE
Target time: 11-13 minutes
Time cap: 16 minutes

SCALED OPTION
5 Inch Worms
20 Weighted Box Step Ups (Light/Low Box)
5 Inch Worms
20/15 Calorie Assault Bike or 16/12 Calorie Echo Bike
5 Inch Worms
20 Weighted Box Step Ups (Light/Low Box)
5 Inch Worms

Cooldown – Warm-up (No Measure)

1 min couch stretch (each side)
1 min pigeon pose (each side)
1 min quad smash (each side)
* If time permits

Announcement

Happy Birthday Dylan Baker!!

Strength – Bench Press (1×1)

Bench Press:
– Heavy Single (10-12 minutes)
* Rest a little longer than normal between sets when you reach heavier weights *

Workout – Metcon (5 Rounds for reps)

NO WAY HOME

5 sets (Every 4:00)
12 Toes to Bar
10 Burpee Box Jump Over (24/20)
12 Toes to Bar

TARGET SCORE
Target time each set: 1:20 – 1:40
Time cap each set: 2 minutes

SCALED OPTION
5 sets (Every 4:00)
12 Kipping Knee Raises
10 Up Down + Box Step Up (low box)
12 Kipping Knee Raises

Cooldown – Warm-up (No Measure)

1 min standing QL doorway/rig stretch (each side)
1 min foam roll lats (each side)
1 min thread the needle (each side)
* If time permits

 

CrossFit Rx – CrossFit

Warm-up

Warm-up (No Measure)

**1. Movement Prep/Activation and Increasing Heart Rate**

Warm-Up (let’s get really warm !!)

21-15-9 (Women’s Calories 16-12-8)

Calorie Machine (any machine available)

Air Squats

9-7-5

Burpees

– into –

3 sets (empty bar)

5 Muscle Cleans

5 Hang Power Cleans

5 Front Squats

Warm-up

Warm-up (No Measure)

**2. Workout Prep**

1 set

30-second Row (workout pace)

5 Front Squats

Workout

Metcon (Time)

THUNDERCATS

3 rounds

1000m/850m Row

30 Front Squats (95/65)

TARGET SCORE

Target time: 17-19 minutes

Time cap: 24 minutes
SCALED OPTION

3 rounds

850m/750m Row

40 Air Squats

Accessory

Warm-up (No Measure)

DB Good Mornings

4 sets: 15 reps

*Build to a moderate weight; stay the same or build across sets
Focus: Take a single DB and turn sideways. Hold the dumbbell in front of the chest by wrapping the arms around and over top of the dumbbell. Maintaining a neutral spine, push the hips back and keep the shins vertical. Lower the chest forward until end ROM is found and return to a vertical position by contracting the hamstrings/glutes.

Accessory

Warm-up (No Measure)

Flat Bench DB Chest Fly

4 sets: 10 reps

*Build to a light/moderate weight and stay the same or build across all sets.
Focus: Lying on a bench, extend two dumbbells towards the ceiling. Keeping a slight bend in the elbows, lower the dumbbells out to the sides. Dumbbells should be kept in line with the sternum or slightly lower. Shoulders should be loaded back against the bench through the entire movement. Refrain from going deeper than the level of the bench at end range. Movement can also be performed while lying on the floor.

Accessory

Warm-up (No Measure)

Inverted Skull Crusher

4 sets: 10 reps
Focus: Racking a bar on a rig around waist height, assume a plank position on the bar with hands roughly shoulder width apart. Bend the elbows and lower the body to the bar. Range of motion should result with forehead ending close to barbell (similar to a lying barbell skull crusher). Raise height of bar to decrease difficulty.

Cooldown

Warm-up (No Measure)

1 min foot smash w/ lacrosse ball (each side)

1 min calf stretch against wall (each side)

1 min foam roll upper back

* If time permits

Mobility

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Workout – Metcon (AMRAP – Rounds and Reps)

TOMBSTONE

11.1/14.1

10:00 Amrap
30 Double Unders
15 Power Snatch (75/55)

TARGET SCORE
Target number of Rounds: 7+ rounds
Minimum number of Rounds before scaling: 5 rounds

SCALED OPTION

10:00 Amrap
30 Single Unders
14 Alternating Dumbbell Snatch

Skill – Warm-up (No Measure)

Advance:
Every min (8:00)
8-10 Toes to Bar

Intermediate:
Every min (8:00)
6-8 Toes to Bar

Beginner:
Every min (8:00)
4-6 Toes to Bar or 6+ Reps Kipping Knee Raises (Chair Pose)

* On the Chair Position, really have athletes focus on getting their head behind their arms while looking at the bar at the back of their swing. * (Knees up, Look at the bar!)

Cooldown

Mobility

Warm-up (No Measure)

1 min seal pose

1 min bicep stretch on wall

1 min tricep lacrosse ball smash (each side)

* If time permits

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