Categorized as: Uncategorized

01.19.18

Orange Park CrossFit – CrossFit

Warm-up

200m Run

10 pushups

200m Run

10 jumping lunges

Mobility

10 Wall squats

Thread the needle

Runners stretch

SKILL/ STRENGTH

Paused Front Squat (3×8)

**5 sec pause

Metcon

Metcon (Time)

For Time:

30 BB Burpee Clusters 75/55

EMOM 10 Flutter kicks
**Rx+ = 95/65

01.18.18

Orange Park CrossFit – CrossFit

Warm-up

2 RDS:

10 Banded High Pulls

10 Banded Good Mornings

Mobility

Lacrosse ball scapula smash

KB hamstring stretch and squat (3 x 5 sec hold at top and bottom)

SKILL/ STRENGTH

**15 mins

Bear Complex (5-7 rounds)

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
**15 mins to find 1RM

Accessory Work

Metcon (No Measure)

Every :90 for 18 min (:30 work/:60 rest)

**20-30 reps each set

**Move to next exercise AFTER 3rd set

**Low resistance/high reps

1- Hamstrings curls (short double bands)

2- Tricep pushup (elevated on box)

3- Quad squats (narrow stance/heels elevated on 35# plate)

4- Seated W flye (handle bands)

01.17.18

Orange Park CrossFit – CrossFit

Warm-up

3rds:

10 DB snatches

5 Hollow body -> Superman rolls

Mobility

Banded lat stretch

Banded pass-thrus

Banded Child’s Pose

SKILL/ STRENGTH

Max effort plank hold (Time)

Butt must stay in contact w/ pvc

Max Squat Hold (Time)

Max Squat Hold
Hold in the bottom with feet flat on floor, upright torso and lumbar curve

Max effort Dead Hang (Time)

Hang on the bar for as long as possible

Metcon

Metcon (Time)

For Time:

3-6-9-12-15

C&J 135/85

T2B

Run 100m

**Rx+ 165/105
Scaling Options:

70% 1RM C&J

Hanging leg lifts or knee raises (NO kipping, toes must touch floor b/w reps)

01.16.18

Orange Park CrossFit – CrossFit

Warm-up

Tabata:

DU’s

–alternating with–

Medball thrusters

Mobility

KB pec smash

20 Good Mornings

5 slow KB hamstring stretches/squats

SKILL/ STRENGTH

Deadlift (6×4, Tempo (1-3-1))

*E2MOM for 12 min (50-60% 1RM DL ALL rounds)

Metcon

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP:

14 DU’s (2:1 singles)

7 Pushups

14 DL 135/105

**Rx+ = HSPU & 185/125
Scaling options:

High jump single unders (2:1)

Elevated pushups or box HSPU’s

65% 1RM DL

01.15.18 – Happy Belated Birthday, Jeff S.! Happy Birthday, Jill L.!

Orange Park CrossFit – CrossFit

Quote of the week

“Always be yourself, express yourself, have faith in yourself, do not go out and look for a successful personality and duplicate it.” -Bruce Lee

Warm-up

500m Row

Mobility

20 pass-thrus

15 supermans

Standing pigeon on box

SKILL/ STRENGTH

Metcon (Distance)

Broad Jump
**Record feet/inches in Comments

Metcon

Metcon (Time)

10 RDS for time:

10 WB 20/14

8 Inverted Rows (rings or BB)

6 Box Jumps 24/20

01.12.18

Orange Park CrossFit – CrossFit

Warm-up

400m Row

20 Banded good mornings

10 banded pass-thrus

Mobility

T-Spine & Hips

Burgener

Metcon

SKILL/ STRENGTH

Squat Snatch (5×8)

**Building, pause on the floor

Metcon (AMRAP – Rounds and Reps)

AMRAP 8 mins:

20 FS 95/65

20 T2B

20 PS

1.11.18

Orange Park CrossFit – CrossFit

Warm-up

3×8 w/ bare BB:

Upright BB row

Straight leg DL

BTN calf raises

Mobility

Front Rack

Burgener

SKILL/ STRENGTH

Hang Power Clean (8×4)

E2MOM for 16 mins

**Building each round

Accessory Work

Every :90 for 18 mins

**Work for :30/Rest for :60

Banded tricep pressdowns

Banded side steps

Bent-over Y raises

Prone hip extensions

1.10.18

Orange Park CrossFit – CrossFit

Warm-up

200m run

10 Jumping air squats

Mobility

T spine & hips

SKILL/ STRENGTH

EMOM for 18 mins

**Hold 30-45 secs

MIN 1 – Deadbug to Hollow body plate hold (transition b/w 2 mvmts during 30-45 secs)

MIN 2 – Handstand or Headstand hold

MIN 3 – Superman hold

Metcon

Nasty Girls (Time)

3 Rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135# / 95#

1.09.18

Orange Park CrossFit – CrossFit

Warm-up

3 RDS

8 Plank DB rows

8 Russian DB swings

Mobility

T-Spine & Lats

SKILL/ STRENGTH

Pendlay Row (5×5)

*Bar touches floor b/w reps, 80% 1RM

Metcon

Metcon (Time)

6 Min Cap

10-1 descending ladder

Ball slams 30/20

1 RC (2:1 rope pulls OR 8 ring rows)

–3 min REST–

Metcon

Metcon (Time)

6 Min Cap

1-10 ascending ladder

KBS 55/35

Plank rows 45+/25+

1.08.18

Orange Park CrossFit – CrossFit

Quote of the week

“I have been impressed with the urgency of doing. Knowing is not enough; we must apply. Being willing is not enough; we must do.” – Leonardo da Vinci

Warm-up

3 RDS

10 Jumping squats

10 Pushups

Mobility

Hips & Ankles

SKILL/ STRENGTH

Paused Back Squat (5 x 8)

3 second hold at bottom
Build to moderate weight

Metcon

Metcon (Time)

For Time:

18-12-9

SDLHP 75/55

Pushups

Thrusters

**Rx+ 95/65