Archive for July, 2017

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 🙂

07.05.17

Orange Park CrossFit – CrossFit

Warm-up

3rds:

10 cal row

10 pushups

Mobility

Chest & Lats

SKILL/ STRENGTH

Bench Press

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

DO NOT EXCEED 60%! WORK ON SPEED!

Accessory Work

Dips 3×15

superset w/

Strict T2B 3×8-10

DB/KB rows

4×15

07.04.17 Happy birthday ‘Murica!

Orange Park CrossFit – CrossFit

Vangaurd 543 (Time)

Buy in: 800m run w/ slamball 25+/15+(or weight vest)

Then 14 rounds:

5 Pull-ups

4 Burpee Box jumps 24/20

3 Cleans 185/125

Buy out: 800m run w/ slamball 25+/15+(or weight vest)

07.03.17 Happy Belated Birthday Phil!!!

Orange Park CrossFit – CrossFit

Warm-up

2rds:

100m run

Weighted Panther Walks

20 jumping lunge

Squat Therapy

Mobility

Hips & Shoulders

SKILL/ STRENGTH

Overhead Squat (4×5 @70%)

Metcon

Metcon (AMRAP – Rounds and Reps)

14min AMRAP:

400m run

20 DB Snatch 40-55/20-35

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