200921

Graham Creek house, Gulf Shores CrossFit – CrossFit

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Snatch

Find 2 rep

(Doesnt have to be TnG)

Metcon (Time)

2 rounds for time

400m run

3 wall walks

20 hang power snatches

3 wall walks

400m run

20 hang power cleans

Performance- 115/80

Fitness-95/65

180920

Graham Creek house, Gulf Shores CrossFit – CrossFit

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Gymnastics

EMOM 15

1. Standing banded Ys w/crossover symmetry

2. PVC banded lat pull down

3. Hollow rocks

**each of these should be a “tough” set. You should come 3 reps shy of failure or where form falters. Stop before you form deteriorates to preserve good movement.

Metcon (AMRAP – Reps)

4 rounds

1 minute max calorie row

1 minute rest

1 minute max mountain climber

1 minuter rest

*these are true max efforts and should take the entire minute to recover. Score is lowest round of calories + lowest round of mountain climbers.

Hold the standard on mountain climber.

Mobility work (No Measure)

Take time and stretch well today. Take advantage of mobility. Recover and help preserve the longevity of your health while increasing performance.

180919

Graham Creek house, Gulf Shores CrossFit – CrossFit

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Weighted Pull Up

Record your best weighted pull up. If you cannot perform a weighted pull up- enter your score in the second box and record your max reps with a band. Indicate which band you used. Our goal should be to develop your strength. I want you to overload your muscles and produce the same stimulus a weighted pull up would give you. Pick a band and shoot for 12+ reps!!

Banded Pull Up

**indicate band used

Metcon (Time)

5 rounds for time

7 DB Burpee Devils Press

2 Rope Climbs

30′ Locomotion

Performance- 50/35 DBs + HSW

Fitness- 35/20 DBs + Bear Crawl

**RC scale is 3 burpee pull ups per rope climb. You can still log as fitness if you use this scale

180918

Graham Creek house, Gulf Shores CrossFit – CrossFit

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Warm-up

EMOM 12

1. Crossover Symmetry

2. :30 ski + 5ea DB single arm STO

3. :30 bear crawl forward and backwards (5 steps)

4. 5 front raise + 5 side raise + 5 bent over kick back x2

STO Big 3 (Total Weight)

Strict Press (1 Rep Max)
Push Press (1 Rep Max)
Power Jerk (1 Rep Max)
0-5:00 Strict Press

5:00-10:00 Push Press

10:00-15:00 Power Jerk

Metcon (AMRAP – Rounds and Reps)

15min AMRAP

15 WB

10 burpees

5 STO @80% of power jerk max

Performance 20/14

Fitness 14/10

Accessory

Accumulate 2-3minutes of weighted planks. Should not be able to hold longer than :60

091718

Graham Creek house, Gulf Shores CrossFit – CrossFit

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Sumo DL

Find heavy technical single. This wont be the most weight you can physically do but the most weight you can do with a tall chest and propper pull from the floor.

Then

3×3 @80% of heavy single

Metcon (Time)

5 rounds for time

15 sumo DL high pull

12 box jump overs

Performance 115/85 + 24/20

Fitness 95/65 + 24/20

Accessory

3 sets

10ea single leg RDL holding DB or KB

25 Banded Good Mornings

091718

Graham Creek house, Gulf Shores CrossFit – CrossFit

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180914

Graham Creek house, Gulf Shores CrossFit – CrossFit

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Thruster

2rm thruster from floor

Jackie 2.0 (Time)

1000m row

50 db thrusters 35/20

30 burpee TTB

Accessory

3 rounds

20 banded pull downs

20 banded face pulls

180913

Graham Creek house, Gulf Shores CrossFit – CrossFit

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Metcon (Time)

AMRAP 20

200m run

16 alternating reverse overhead lunges w/Right arm

200m run

16 alternating reverse overhead lunges w/Left arm

200m run

16 weighted abmat sit ups

Performance- 50/35

Fitness- 35/-26

Accessory Work

100 banded good mornings

50ea Staggered Legged Banded Good Mornings

180911

Graham Creek house, Gulf Shores CrossFit – CrossFit

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Strict Press

Find a weight that is 7RPE for 5 reps and perform 5×5.

Not a 5rm!

Metcon (AMRAP – Rounds and Reps)

15min AMRAP

20 DU

5ea arm Single Arm DB hang clean and jerk

10 Box Jumps

1 Rope Climb

Performance & Fitness- 50/35 + 24/20

Scale for rope= 3 strict or banded pull ups

**if you want an extra challenge and feel proficient in box jumps, use a 30/24

Accessory Work

4×20

Hollow Position Banded Lat Pull Over

18/09/10

Graham Creek house, Gulf Shores CrossFit – CrossFit

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Back Squat

Work to a pause tripple. Stop your momentum in the bottom but try not and “double bounce” out of it.

Then-

take 20-50lbs off and perform 3×5 for speed with no pause

Accessory

Back Rack Step ups

Find a height you can step up without collapsing at the midline

3x8ea leg

**If waiting on a box or stack of plates, work on goblet holds in the bottom of a squat with a KB or DB

Randy (Time)

For Time:

75 Power Snatches, 75#
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.
To learn more about Randy click here