Categorized as: Uncategorized

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

08.03.17 Happy Birthday Frankie!!!

Orange Park CrossFit – CrossFit

Warm-up

20cal row

20 Barbell FS

20 Barbell Push Press

Burgener

Mobility

Hips & ankles

SKILL/ STRENGTH

3 FS + 3 HSC

*from the rack*

3 Front Squats + 3 Hang Squat Cleans
1 rep of complex E2MOM for 10min @70-75%

Metcon

Mary (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Handstand Push-ups
10 Pistols (5-L / 5-R)
15 Pull-ups

08.02.17

Orange Park CrossFit – CrossFit

Warm-up

Hinshaw warm up

+

Lateral shuffles

Cutting practice

SKILL/ STRENGTH

5-10-5 shuttle (Time)

Test left AND right sides. Note fastest time to hundredths of a second in comments and note side used.

Metcon

Metcon (AMRAP – Rounds and Reps)

7min AMRAP:

10 WB 20/14

200m run w/ WB

-2min rest-

5min AMRAP:

50m KB carry while holding WB 55/35

*50m = 1 rep*

-2min Rest-

7min AMRAP:

8 WB sit-ups

100m run w/ WB
Score is sum of total rounds + sum of extra reps

Mobility

After class if there’s time

08.01.17

Orange Park CrossFit – CrossFit

Warm-up

Weighted panther walks

20 russian KBS

20 Prone W-Y’s

Burgener

Mobility

T-spine

SKILL/ STRENGTH

3 Position Snatch (10×1)

1 snatch + 1 above knee hang snatch + 1 high hang snatch
**POWER SNATCH**

1 rep of 3 position snatch EMOM for 10min @70%

Metcon

Metcon (AMRAP – Reps)

10min AMRAP:

Buy in: 50 slamballs

Then AMRAP of:

7 lateral burpees

1 Snatch 115/75

7 lateral burpees

2 Snatch

7 Lateral burpees

3 Snatch

….
Rd 1: 8 reps

Rd 2: 17 reps

Rd 3: 27 reps

Rd 4: 38 reps

Rd 5: 50 reps

Rd 6: 63 reps

Rd 7: 77 reps

Rd 8: 92 reps

Rd 9: 108 reps

Rd 10: 125 reps

07.31.17

Orange Park CrossFit – CrossFit

Warm-up

200m run

15 scap pull-ups

15 sprawl burpees

200m run

Mobility

Hips

SKILL/ STRENGTH

Back Squat

*10-12min to establish 10RM in 3 working sets of less

Metcon

07.31.17 (Time)

For time:

1 mile run

10 rounds of “Cindy”

*25min cap
1 round of “Cindy”:

5 pullups

10 pushups

15 air squats

**sub 2K row for run if weather permits**