190718

Graham Creek house, Gulf Shores CrossFit – CrossFit

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Metcon

Seven (Time)

7 Rounds

11/7 Calorie Row

11 Push Ups

11 Wall Balls

Fitness: As Prescribed 20/14# ball

Performance: 15/10 calories and 30/20

(How many rounds can YOU do unbroken?)

Accessory

3 sets

Arnold Press x12

Hammer Curl x10

Straight Leg Raise x8-16

Kids Class 190718

Graham Creek house, Gulf Shores CrossFit – CrossFit Kids

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Warm-up

Pvc stretches

leg swings, calf stretch

butt kicks

high knees

high kicks

spiderman

inch worm

burpee broad jumps

2 min of jump rope practice

Skill

Deadlift practice

Shoulder press practice

Build in weight for metcon if form is perfect

Metcon

Metcon (No Measure)

10 min EMOM

10 Shoulder Press

10 Deadlift

30 sec Plank Hold

15 Box Jumps

10 Sit-ups with Wallball

REPEAT

(increase reps on second round if needed)

Stretching

190717

Graham Creek house, Gulf Shores CrossFit – CrossFit

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Weightlifting

Romanian Dead lift

Build to a moderate set of 5 for 3×5. Goal here is perfect positions and tension.

Metcon

Metcon (Time)

27-21-15

Pull Ups

Step Down Box Jumps

Calorie Row

Accessory

Weighted plank

-Accumulate 3minutes

190716

Graham Creek house, Gulf Shores CrossFit – CrossFit

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Weightlifting

Strict Press


*Based off 90% of 1RM

60-65% x5

70% x5

75% x5

80% x5

85+% x5

Metcon

Metcon (Time)

2 Rounds

30 Double DB Hang Snatches

40 Double DB OH Lunges (total)

50 Double Unders

Performance/Fitness-35/20 DBs

Accessory

3sets

Seated banded row x20

Hollow Body scap push ups x20-25

Banded Pull Aparts x30-35

Kids Class 190716

Graham Creek house, Gulf Shores CrossFit – CrossFit Kids

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Warm-up

PVC Stretches

PVC Game

Sampson

Spider-Man

Broad jump down and back

Duck walk

Skill

Handstand Work on box

-Box shoulder taps- 12 taps

-Box walk arounds- 4 left and 4 right

-Box Push ups- 10 reps

Metcon

Metcon (Time)

Helen

3 Rounds For Time

Run 400m

21 Kettle Bell Swings

12 banded Pull Ups or seated pull downs

15 min time cap

Stretching

190715

Graham Creek house, Gulf Shores CrossFit – CrossFit

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Weightlifting

Tempo Snatch

Take :03 to get to the “power position” then EXPLODE!
Warm up then E2MOM x5 sets, building to a heavy

Back Squat

“Wendler Style”

These are off 90% of your 1RM

60% x5

65% x5

70% x5

75% x5

80% x5

85% x5+

Metcon

Metcon (Time)

**Sprint Effort

40 Calorie Row

30 Burpees

400m Run

190712

Graham Creek house, Gulf Shores CrossFit – CrossFit

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Metcon

Metcon (Time)

Teams of 2 complete:

AMRAP 26

20/16 Calorie Bike

10 Sandbag Over Boxes (stack two boxes- use band to secure together)

100ft Bear Crawl Sandbag Drag (bear crawl and drag bag between legs. Divide however)

100ft HS Walk or 4 Wall Walks

If teams of 3-

30/24 cal bike

15 Sandbag

150’ Bear Crawl

150’ HS or 6 wall walks

Kids Class 190711

Graham Creek house, Gulf Shores CrossFit – CrossFit Kids

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Warm-up

PVC Stretches

400m Row

10 squats → spiderman

10 tuck jumps → crab walk

10 sit ups → bear crawl

10 HKR → high kicks

2 min jump rope practice

Skill

Wallball practice

Max Wallballs in 1 minute

Metcon

8 min AMRAP of

30 Box jumps or step ups

Max Reps: Push up

100 m run (or row due to weather)

Game

(If time)

Pizza Delivery

Stretching

190711

Graham Creek house, Gulf Shores CrossFit – CrossFit

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Metcon

Loredo (Time)

6 Rounds for time of:

24 Squats

24 Push-ups

24 Walking Lunge Steps

400m Run
In honor of U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, TX, was killed on June 24, 2010
To learn more about Loredo click here

190710

Graham Creek house, Gulf Shores CrossFit – CrossFit

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Weightlifting

Hang Clean

EMOM 6

x3 @60-75%

Pause Deadlift

Pause 2-3 seconds at knee before finishing at lockout
Find a heavy double

Metcon

2K and The Chipper (Time)

2K Row

30 Burpee Box Jumps

40 Alternating DB Snatches

50 T2B

Performance/Fitness- 24/20″ + 50/35#

2k Row (Time)

Max Effort 2k Row
this is your 2K row from the workout

Accessory

3 sets

DB Lateral Raises x12

Ring Scap Pushups x20

Side Plank Leg Lifts x12 / Side