Archive for August, 2017

08.17.17

Orange Park CrossFit – CrossFit

Warm-up

Weighted Panther Walks

Jumping lunge x20

Wall Slides x20

Burgener

Mobility

Hips & T-spine

SKILL/ STRENGTH

Squat Snatch

20min to establish 5RM (NOT TOUCH AND GO)

Accessory Work

Plate pull-overs (in dead bug or hollow position on box)

4×8

-superset w/

Banded Scap Retractions

4×10

Banded Planks

4 sets:

:30 ON/ :30 OFF

08.16.17

Orange Park CrossFit – CrossFit

Warm-up

Hinshaw warm up

Metcon

100 Bar Facing Burpees (Time)

For time 🙂
*10min cap

Metcon (Time)

For total time

3 sets of:

3x 400 w/:50 rest between reps

-3min rest between sets-

Mobility

After class if there’s time.

08.15.17

Orange Park CrossFit – CrossFit

Warm-up

500m row

30 plate jumps

20 Banded Good Mornings

Mobility

Hamstrings & Calves

SKILL/ STRENGTH

Sumo Deadlift (5×8)

8 @55%

8 @65%

8 @70%

2×8 @75%

Metcon

08.15.17 (AMRAP – Reps)

10min AMRAP:

5 WB 20/14

5 Box jump over 24/20

10

10

15

15

….

RX+: 30/20 WB
1rd: 10

2rd: 30

3rd: 60

4rd: 100

5rd: 150

6rd: 210

7rd: 280

8rd: 360

08.14.17 Happy Birthday B.Rowe!!!

Orange Park CrossFit – CrossFit

Warm-up

3rds:

7 burpees

7 wallballs

Mobility

Shoulders & Chest

SKILL/ STRENGTH

Bench Press

15min to establish 1RM.

Metcon

08.14.17 (Time)

For time:

100 Dubs

25 T2B

10 Thrusters 115/75

25 T2B

100 Dubs

*12min cap
RX+: 165/115

08.11.17

Orange Park CrossFit – CrossFit

Warm-up

Burpees to ACDC’s “Thunderstruck”

Mobility

Chest & Lats

SKILL/ STRENGTH

Bench Press (5×8)

8 @55%

8 @65%

8 @70%

8 @75%

8 @80%

Metcon

Metcon (AMRAP – Reps)

1 set Max effort pullup (kipping)

1 set Max effort push ups

1 set Max effort air squat (butt touch ball, shoulders touch PVC)

*score is total reps

Accessory Work

Banded plank

6 rounds:

:20 ON/:20 OFF

08.10.17

Orange Park CrossFit – CrossFit

Warm-up

400m row

20 Burpee broad jumps

20 KB SDHP

Mobility

Calves

Metcon

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest

08.09.17

Orange Park CrossFit – CrossFit

Warm-up

20 cal row

20 KBS (10 Russian/ 10 American)

100m OH plate walk

Mobility

Front rack & shoulders

SKILL/ STRENGTH

Power Clean + Push Jerk

15-20min to establish 5RM. NOT TOUCH AND GO. Drop and reset.

Accessory Work

Reverse grip snatch DL

4×5

OH plate hold

For 6 rounds:

:20 ON/:20 OFF

08.08.17 Happy Birthday Sam!!!

Orange Park CrossFit – CrossFit

Warm-up

2 rds

10 Medball Cleans

10 straight leg sit-up

Mobility

Hips

SKILL/ STRENGTH

Back Squat (5×8)

8 @55%

8 @65%

8 @70%

8 @75%

8 @80%

Metcon

Metcon (Time)

For time:

1-10-1

Slamball

T2B

*100m after each round

08.04.17

Orange Park CrossFit – CrossFit

Warm-up

Metcon (Time)

For time:

100 Russian KBS 55/35

Mobility

Hamstrings & hips

SKILL/ STRENGTH

Sumo Deadlift

15min to establish 10RM

Accessory Work

Glute Bridges 3×10

Single leg KB RDL’s

3×10 each leg

Box Reverse hyper holds

3x :10-15 hold w/ feet together

3x :10-15 hold in straddle

3x(each leg) :10-15 single leg w/ other leg tucked