190318

Graham Creek house, Gulf Shores CrossFit – CrossFit

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Announcements

Per Normal Open Monday Schedule-

Retest or hit the new class metcon.

either way…

you can’t hide from the burpees 😉

Metcon

CrossFit Games Open 19.4 (Ages 16-54) (AMRAP – Reps)

3 rounds of:

10 snatches 95lb/65lb

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 bar muscle-ups

12 bar-facing burpees

Time cap: 12 minutes, including 3-minute rest

period

CrossFit Games Open 19.4 Masters (55+) (AMRAP – Reps)

3 rounds of:

10 snatches 65lb/45lb

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 chest-to-bar pull-ups

12 bar-facing burpees

Time cap: 12 minutes, including 3-minute rest

period

Metcon (Time)

9-12-15-12-9

KB Swing

Burpees Over the KB

Performance- 70/53

Fitness- 53/35

Accessory

5 rounds

6ea single arm row (KB or DB)

*Support hand on bench

30 Banded Pull Aparts

*hands supinated

10-15 Hollow Rocks

190315

Graham Creek house, Gulf Shores CrossFit – CrossFit

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Metcon

CrossFit Games Open 19.4 (Ages 16-54) (AMRAP – Reps)

3 rounds of:

10 snatches 95lb/65lb

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 bar muscle-ups

12 bar-facing burpees

Time cap: 12 minutes, including 3-minute rest

period

CrossFit Games Open 19.4 Masters (55+) (AMRAP – Reps)

3 rounds of:

10 snatches 65lb/45lb

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 chest-to-bar pull-ups

12 bar-facing burpees

Time cap: 12 minutes, including 3-minute rest

period

190312

Graham Creek house, Gulf Shores CrossFit – CrossFit

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Weightlifting

Power Snatch

EMOM 8

x2 reps @70-80%

Back Squat

4×3

@75-80%

**Focus on speed

Between each set-

-10-12 Sit Ups (GHD, Abmat, etc. atheltes choice- moderate difficulty)

-3-5 strict pull ups or ring rows

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

5-10-15-20-25-etc

Overead Squat

Burpee Box Jump Over

190311

Graham Creek house, Gulf Shores CrossFit – CrossFit

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Metcon

Crossfit Games Open 19.3 (Ages 16-54) (AMRAP – Reps)

200-ft. dumbbell overhead lunge 50lb/35lb

50 dumbbell box step-ups 24in/20in

50 strict handstand push-ups

200-ft. handstand walk

Time cap: 10 minutes

Crossfit Games Open 19.3 Masters (55+) (AMRAP – Reps)

200-ft. dumbbell overhead lunge 35b/20lb

50 dumbbell box step-ups 24in/20in

50 5-in. elevated strict HSPU

200-ft. handstand walk

Time cap: 10 minutes

Metcon (AMRAP – Rounds and Reps)

AMRAP 10

10 Front Squats

15 Push Ups

35 DU

Performance-135/95

Fitness 115/80
Option for those not retesting

190308

Graham Creek house, Gulf Shores CrossFit – CrossFit

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Metcon

Crossfit Games Open 19.3 (Ages 16-54) (AMRAP – Reps)

200-ft. dumbbell overhead lunge 50lb/35lb

50 dumbbell box step-ups 24in/20in

50 strict handstand push-ups

200-ft. handstand walk

Time cap: 10 minutes

Crossfit Games Open 19.3 Scaled (Ages 16-54) (AMRAP – Reps)

200-ft. dumbbell front-rack lunge 50lb/35lb

50 dumbbell box step-ups

50 5-in. elevated strict HSPU

200-ft. bear crawl

Time cap: 10 minutes

Crossfit Games Open 19.3 Masters (55+) (AMRAP – Reps)

200-ft. dumbbell overhead lunge 35b/20lb

50 dumbbell box step-ups 24in/20in

50 5-in. elevated strict HSPU

200-ft. handstand walk

Time cap: 10 minutes

190307

Graham Creek house, Gulf Shores CrossFit – CrossFit

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Metcon

Flush (No Measure)

The objective here is to be primed for the open workout announced tonight that will be preformed tomorrow.

3-5 rounds

Easy Row

Easy Run

Easy Ski

Easy Bike

Foam roll

Gymnastic Kip Swings

Easy Barbell

Move through these modalities and work on touching a moderate pace but not surpasing it

Mobility work (No Measure)

Posterior Chain Nerve Floss

https://www.youtube.com/watch?v=viqhlx1J0qw

Spine and Lower Body CARs

https://www.youtube.com/watch?v=AObbzRhtMdk

Banded distraction stretches

190306

Graham Creek house, Gulf Shores CrossFit – CrossFit

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Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 9

15. Push Up

10 Deadlift

5 Shoulder to Overhead

Performance/Fitness

115/75

Accessory

3 sets

10 RDL

15 banded pull through

20 Glute Bridge with kb or DB

190305

Graham Creek house, Gulf Shores CrossFit – CrossFit

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Weightlifting

Snatch 3 position

Hi Hang Snatch

Hang Snatch

Power Snatch
Work to a heavy complex then

3×2 @60-70% of your complex

Metcon

Metcon (Time)

20 Devils Press

20 HSPU

20 Double DB Snatch

20 burpee box jump overs

Performance/Fitness- 50/35

*Performance- Strict HSPU

Accessory

3 sets

10-12 Heavy Weighted Sit Ups

5ea side Birddogs

10-12 Barbell Roll Outs

Kids Class 190305

Graham Creek house, Gulf Shores CrossFit – CrossFit Kids

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Warm-up

10 slow squats

High kicks

10 side squats

Spider-Man

10 jumping jacks

Sampson

10 sit ups

Over under

Skill & Strength

Medball cleans

Metcon

Metcon (AMRAP – Rounds and Reps)

GSCF Kids Open 19.2

12 min Amrap

25 hanging knee rises

50 jump rope

15 medball squat cleans(subtract 2 reps each round 15,13,11,9…)

190304

Graham Creek house, Gulf Shores CrossFit – CrossFit

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Crossfit Games Open 19.2 (Ages 16-54) (AMRAP – Reps)

8 Minute AMRAP + Bonus Time of:

25 Toes To Bar

50 Double Unders

Squat Cleans*

*Round 1 – 15 @ 135# / 85#

*Round 2 – 13 @ 185# / 115#

*Round 3 – 11 @ 225# / 145#

*Round 4 – 9 @ 275# / 175#

*Round 5 – 7 @ 315# / 205#

Time extends by 4-minutes time after completing rounds 2, 3 and 4. If you complete Round 5, your score is the time you finish.
Retest if needed and/or desired

Weightlifting

Back Squat

60-65%

Focus on quality of movement and speed out of bottom of squat

Metcon

Metcon (Time)

18-16-14

DB Snatch

Burpee Box Jump Over

Performance/Fitness- 50/35