Archive for July, 2017

07.20.17

Orange Park CrossFit – CrossFit

Warm-up

Tabata

*alternate movements:

Plank

Medball Clean

Mobility

Hamstrings

Metcon

Metcon (AMRAP – Reps)

6min AMRAP:

500m Row

ME WB

-3min rest-

6min AMRAP:

40 Burpees

ME KBS 55/35

-3min rest-

6min AMRAP:

200m Suitcase Carry 40-55/20-35

ME Medball Clean
Score is total reps

07.19.17

Orange Park CrossFit – CrossFit

Warm-up

10-15min

Kipping Pullup progressions

– hollow body from dead bug

– Hollow to superman(floor to hanging)

– “over the fence” drill (snapping hips)

– “over the fence” w/ PVC

– “over the fence” from Hollow (then add PVC)

– bar work(for those who have pull-ups)

Hollow body pvc pulldown w/ band(for those who don’t)

Mobility

Lats

SKILL/ STRENGTH

Pendlay Row (5×5)

Same weight across all 5 sets

Accessory Work

Supinated pull-ups

3×10

Metcon

Metcon (Time)

For time:

60 T2B

*EMOM 20 Dubs (including 0:00)

07.18.17 Happy Birthday Pam and Benny!!!

Orange Park CrossFit – CrossFit

Warm-up

Burpee broad jumps

Weighted Panther Walks

Wall Slides x20

Mobility

Chest

SKILL/ STRENGTH

Bench Press (5×5 @70-75%)

Metcon

Metcon (AMRAP – Rounds and Reps)

8min AMRAP:

8 Box jump overs 24/20

10 push ups

12 slamballs

07.17.17

Orange Park CrossFit – CrossFit

Warm-up

3rds:

15 WB

200m run

Mobility

Front rack & hips

Metcon

Metcon (AMRAP – Reps)

3 rds:

1min DL 135/95

-1min rest-

1min FS 135/95

-1min rest-

1min Push Press 135/95

-1min rest-
Score is total # of reps

07.14.17

Orange Park CrossFit – CrossFit

Warm-up

Burgener

Then 3rds:

5 high hang muscle snatch

100m run

Mobility

T-spine & hips

SKILL/ STRENGTH

2 snatch high pulls + 1 PS

2 snatch high pulls + 1 power snatch
EMOM for 10 min @70% of power snatch

Metcon

07.14.17 (AMRAP – Reps)

For total reps:

3min AMRAP:

400m run

ME PC 135/95

-3min rest-

3min AMRAP:

400m run

ME PC 155/105

-3min rest-

3min AMRAP:

400m run

ME PC 185/125

07.13.17 Happy Birthday Amy!!!

Orange Park CrossFit – CrossFit

Warm-up

20 Sprawl Burpees

20 Jumping Squats

Lat Activation

– scap pullups x10

– straight arm push x10

– straight arm push w/ kip

Mobility

Front rack & hips

SKILL/ STRENGTH

Front Squat (4×4 @80-85%)

*10-15min

Metcon

07.13.17 (Time)

For time:

6-9-12-9-6

Burpee over bar

FS 135/95

Pull-ups

*15min cap
RX+: 185/125 FS + C2B pull-ups

07.12.17

Orange Park CrossFit – CrossFit

Warm-up

200m row

Spiderman stretch w/ hamstring stretch

Kneeling Banded Hip ext.

Mobility

Hamstrings

SKILL/ STRENGTH

Deadlift

*15-20min to establish 3RM

Accessory Work

Pendlay Rows 3×6

Banded Wood Choppers(high to low) 3×12 each side

7.11.17 Happy Birthday JT!!!

Orange Park CrossFit – CrossFit

Warm-up

3rds:

6 scap pullups

9 pushups

12 jumping lunge

100m run

Mobility

Chest

Metcon

Loredo (Time)

6 Rounds for time of:

24 Squats

24 Push-ups

24 Walking Lunge Steps

400m Run
In honor of U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, TX, was killed on June 24, 2010
To learn more about Loredo click here

07.07.17

Orange Park CrossFit – CrossFit

Warm-up

Inverse Tabata row

Burgener

Mobility

Front rack & hamstrings

SKILL/ STRENGTH

1 Clean + 1 FS + 1 Jerk

1 clean

1 front squat

1 jerk
12min to establish 1RM of complex

Sumo Deadlift

2 reps every :30 for 10 sets @50-60%

DO NOT EXCEED 60%! WORK ON SPEED!

Accessory Work

For 8 total sets:

:20 banded oblique holds

:20 rest

:20 banded oblique hold (other side)

:20 rest

07.06.17

Orange Park CrossFit – CrossFit

Warm-up

Hinshaw Warm up

Metcon

Metcon (Time)

For total time:

4x800m run

1:1 work:rest

Directly into:

4x400m run

1:1 work:rest
GOAL: run the exact same pace each round with each 800/400 times within 5sec of each other

Mobility

After class if there is time 🙂

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