Blog - Page 5 of 11 - OPC

09.21.17

Orange Park CrossFit – CrossFit

Warm-up

20 Jumping lunge

10 stationary Inchworms

50 Dubs or singles

Mobility

Hips

SKILL/ STRENGTH

Tempo Back Squat (5×4 @70-75%)

5,2,1,1 Tempo

Metcon

Metcon (AMRAP – Reps)

12min AMRAP:

5rds:

14 DB step ups 35+/15+

14 WB

Then:

-ME Dubs in remainder of time-
Score is # of dubs

09.20.17

Orange Park CrossFit – CrossFit

Warm-up

10 scap pullups

15 Plate Pullovers in hollow or dead bug position

20 Sit-ups

Rowing drills

– 20 pulls w/ just legs

– 20 pulls w/ just back

– 20 pulls w/ just arms

– 20 normal pulls

Metcon

Metcon (Time)

6 x 25cal sprints

Rest as needed in between sets

*score is total time of rows
*15-20min

Metcon (AMRAP – Rounds and Reps)

8min AMRAP:

5 Unbroken T2B

5 burpees

*T2B must be unbroken for round to count

09.19.17

Orange Park CrossFit – CrossFit

Warm-up

400 row

10 stationary inchworms

Mobility

Chest & shoulders

SKILL/ STRENGTH

Shoulder Press

5-3-1 @50-60-70%

5-3-1 @60-70-80%

5-3-1 @70-80-90%

(record 90% weight)

Accessory Work

Barbell row

4×8

One arm DB Bench

3×10 each arm

Banded Low rows

3×15

09.18.17

Orange Park CrossFit – CrossFit

Quote of the week

“Only those who have patience to do things perfectly will acquire the skills to do things easily.”

– Friedrich Schiller

Warm-up

Hinshaw Warm up

Metcon

Warm up runs(YES, you MUST do these)

2x 200m easy w/ 1min rest

2x 400m moderate+ w/ 2min rest

1-Mile Run (Time)

Max Effort 1-Mile Run

Accessory Work

DB split squats

3×10

RDL

3×10

Calf raises

3×20

09.15.17 Happy Birthday Carlin!!!

Orange Park CrossFit – CrossFit

Warm-up

400m row

Mobility

Hamstrings

SKILL/ STRENGTH

Deadlift

12min to establish 3RM DL

*Double overhand ONLY. No hook grip

Metcon

Metcon (AMRAP – Rounds and Reps)

15min AMRAP:

10 T2B

20 DL 135/95

30 air squats to Medball

09.14.17

Orange Park CrossFit – CrossFit

Warm-up

10 Slamballs

10 Burpee broad jumps

10 Slamballs

Mobility

Chest

SKILL/ STRENGTH

Close Grip Bench Press

15min to establish 3RM

Accessory Work

OH DB tricep ext

3×10

Superset w/

DB hammer curl

3×10

Tabata

OH plate holds

09.13.17 Happy Birthday Aida!!!

Orange Park CrossFit – CrossFit

Warm-up

15 Kang Squats w/ KB

20 Lateral Plate Hops

Mobility

Hips & ankles

SKILL/ STRENGTH

Back Rack Lunge (4×8)

@55-65% 1RM back squat

Metcon

Double Dutch (Time)

For Time:

200 Double Unders

EMOM(including 1st min):

5 Back Squats 135/95

09.08.17

Orange Park CrossFit – CrossFit

Warm-up

3rds:

Weighted Panther Walks

10 lateral plate hops

Mobility

Chest

SKILL/ STRENGTH

Metcon (Time)

For time:

10-1 push-ups(descending ladder)

*1 Bench Press @80%+ btwn rounds
Record weight used in comments

Accessory Work

Plate Pullovers in deadbug or hollow body

3×10

Superset w/

Single arm Banded bicep curls

3×15 each arm

Prone W-Y’s

2×15

Prone snow angels

2×15

09.07.17

Orange Park CrossFit – CrossFit

Warm-up

3 rds:

7 KBS

7 Goblet squats

Mobility

Hips & T-spine

SKILL/ STRENGTH

Squat Snatch (10×1)

1 squat snatch every :30 for 10 sets @70-75%

Back Squat (10-8-6-4-2)

10 @60%

8 @65%

6 @70%

4 @80%

2 @90%

Accessory Work

Box Reverse hypers

*20 reps of each

– feet together

– straddle

– Single leg w/ other tucked

Tabata suitcase holds (alt sides)

09.06.17 Happy Birthday Jeff Underwood!!!

Orange Park CrossFit – CrossFit

Warm-up

250m row

200m run

Mobility

Lats & Hamstrings

Metcon

Metcon (AMRAP – Rounds and Reps)

10min AMRAP:

7 pull-ups

100m run

7 Hspu

*RX+: C2B

-rest 5min-

Metcon:

10min AMRAP:

15 KBS 55/35

20 air squats

30 Dubs (3:1 singles)
Score is sum of total rounds + sum of total reps