Blog - Page 5 of 7 - OPC

07.28.17

Orange Park CrossFit – CrossFit

Warm-up

12 Front rack reverse lunge

20 DU/ 20 double taps

Burgener

Mobility

Hips & Front rack

SKILL/ STRENGTH

Paused Back Squat

3 second hold at bottom
2 reps every :30 for 10 sets @55%

Metcon

Metcon (Time)

For time:

30 Hang Squat Cleans 135/95

*E2MOM complete 30 DU’s
RX+: 185/125

*16min cap

07.27.17

Orange Park CrossFit – CrossFit

Warm-up

Weighted Panther Walks

8 scap push ups

8 pushups

Mobility

Chest

SKILL/ STRENGTH

Bench Press

10-15min to establish 5RM

Accessory Work

One arm DB shoulder press w/ KB hold

3×10 each side

Pendlay Row

3×10

Banded Face Pulls 3×15

superset w/

DB lateral raise 3×15

07.26.17

Orange Park CrossFit – CrossFit

Warm-up

Hinshaw Warm Up

Mobility

Metcon

REST 3min between metcons

Metcon (Time)

For total time:

3rds:

200m SPRINT

400m RECOVERY JOG

*15min cap
No rest between reps OR sets.

I need to see TWO different speeds(FAST and SLOW).

DO NOT RUN THE SAME SPEED.

Metcon (Time)

For total time:

3x800m run

-rest 1min between sets-
These are NOT sprints. Pace your 800’s! You should run at a pace to where the 1min rest is just about sufficient enough to recover. If you’re exhausted going into your next run, you went too fast.

07.24.17

Orange Park CrossFit – CrossFit

Warm-up

3rds:

10 cal row

10 light goblet squats

Burgener

Mobility

Front Rack & Hips

SKILL/ STRENGTH

3 FS + 3 HSC

*from the rack*

3 Front Squats + 3 Hang Squat Cleans
15min to establish 1RM of complex

Metcon

Metcon (AMRAP – Rounds and Reps)

14min AMRAP:

15/12 cal row

12 Goblet squats 55/35

9 KBS 55/35

*RX+: 70/55

07.21.17 Happy Birthday Mandy!!!

Orange Park CrossFit – CrossFit

Warm-up

200m run

20 Jumping Lunges

20 Banded Good mornings

200m run

Burgener

Mobility

Hips & T-spine

SKILL/ STRENGTH

3 Position Power Clean

1 Power clean + 1 Hang Power clean + 1 High hang power clean
12min to establish 1RM of complex

Metcon

Metcon (Time)

For time:

4rds:

400m run

12 OHS 95/65

10 Pull-ups
*RX+:

4rds:

400m run

12 OHS 135/95

6 Muscle Ups or 10 C2B

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