190517

Graham Creek house, Gulf Shores CrossFit – CrossFit

View Public Whiteboard

Weightlifting

Power Clean + Push Press

3+2

2+2 x3

Find heavy 1+1

Metcon

Metcon (Time)

10-20-30-20-10

Hang Power Clean

Push Ups

Slam Ball

Performance/Fitness-75/55#

190516

Graham Creek house, Gulf Shores CrossFit – CrossFit

View Public Whiteboard

Gymnastics

Level 1

2 sets

10 spotted pull ups

Level 2

2 sets

Max strict pull up (must be 3+)

Level 3

Find heavy weighted 2 rep pull up

Everyone following 2 sets or weighted complete:

Accumulate 2:00 bar hang

Then-

3 sets

Banded Lat Pull Down x25

Horizontal Pull Ups x5-10

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 18

50 Double Unders

200m Farmers Carry

12 Strict Pull Ups

200m Farmers Carry

MAX Unbroken L-Sit

*Scale down L-sit into different variations if needed.

(ex. Single Leg, Tucked, Hollow Hold, Crunch Hold)

Performance/Fitness- 35/20#

Kids Class 190516

Graham Creek house, Gulf Shores CrossFit – CrossFit Kids

View Public Whiteboard

Warm-up

Pvc stretches

high kicks

walking lunges

tall bear crawl

broad jumps

5 tuck jumps

3 forward rolls

5 burpees

10 sit ups

2 min of jump rope practice

Skill

Shoulder Press

Metcon

10 min AMRAP

50 Jump Rope

10 Reverse Lunges

50 m Run

10 Shoulder Presses

190515

Graham Creek house, Gulf Shores CrossFit – CrossFit

View Public Whiteboard

Weightlifting

Deadlift

Warm Up: 5 @40%, 5 @50%, 3 @ 60%

Work: 3 @70%, 3 @80%, 3+ @ 90%

Metcon (Distance)

With a partner, you will need a Kettlebell, a rower, and a can-do attitude!

For 15 Minutes:

Partner 1:

25′ Single arm overhead walking lunge

10 TTB/ 20 HKR

25′ Single arm overhead walking lunge (use the OTHER hand!)

Partner 2: ROW YOUR BUTT OFF until Partner 1 taps in!!

Score is max distance rowed- Get Sum!!!

Accessory

Metcon (No Measure)

3x:

10 RDL

10 GHD

-LIGHT bar, GREAT form

190514

Graham Creek house, Gulf Shores CrossFit – CrossFit

View Public Whiteboard

Weightlifting

Shoulder Press

*ADD +5lbs TO WORKING MAX FROM LAST WEEK

Warm Up Sets

5@40%, 5@50%, 3@60%

Working Sets

3@70%

3@80%

+3@90%

*REMINDER THAT THIS IS BASED OF YOUR WORKING MAX WHICH IS 90% OFF OF YOUR TRUE 1RM

High-Hang Snatch

5×2 @55+%

Metcon

Fraternal (Time)

A) 800m Run

30 Snatches (135/95)

OR

B) 2 Rounds

400m Run

15 Snatches (135/95)

*Every athlete will flip a coin to determine which one they do

Accessory

3 sets

DB Cuban Press x6 (use trainer bar or -2.5 plates)

Banded Face Pulls x25

Hollow Rocks x15-20

Kids Class 190514

Graham Creek house, Gulf Shores CrossFit – CrossFit Kids

View Public Whiteboard

Warm-up

PVC warm-up

Burpee Broad Jumps

Walking Lunges

Frankenstein

Spiderman

2x:

5 squats with 3 sec hold

5 donkey kicks or 3 Wall Walks

5 sec dead hang

5 partner plank high 5’s

Skill

Push-ups

Box Jumps

Metcon

9 min EMOM

Box Jumps

Push Ups

Air Squat

Handstand Hold or Wall walk Hold

REST

Box Jumps

Push ups

Air Squat

Handstand Hold or Wall walk Hold

190513

Graham Creek house, Gulf Shores CrossFit – CrossFit

View Public Whiteboard

Weightlifting

Back Squat

*ADD +10lbs TO WORKING MAX FROM LAST WEEK

Warm Up Sets

5@40%, 5@50%, 3@60%

Working Sets

3@70%

3@80%

+3@90%

*REMINDER THAT THIS IS BASED OF YOUR WORKING MAX WHICH IS 90% OFF OF YOUR TRUE 1RM

Metcon

Premier (AMRAP – Rounds and Reps)

AMRAP 10

50 Cal Bike (or row for scale)

40 KB Swings

30 Pistols

20 Bar Muscle Ups

Performance/Fitness- 53/35

***scale pistols w/45 air squats

**scale bar MU as 2:1 push up + pull up

Accessory

Accumulate 5/4 min plank

**every break = 10 arch rocks

190511

Graham Creek house, Gulf Shores CrossFit – CrossFit

View Public Whiteboard

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#

190510

Graham Creek house, Gulf Shores CrossFit – CrossFit

View Public Whiteboard

Gymnastics

Handstand Practice (10min cap)

Level 1

Accumulate 8 Wall Walks and 1-2:00 inversion on wall

Level 2

Accumulate 10 Strict HSPU and 2:00 in a handstand (or wall)

Level 3

Accumulate 10 SHSPU w/deficit and 2:00 in handstand

Weightlifting

Clean and Jerk

Find Heavy Double (Not TnG)

Metcon

Metcon (Time)

500m Sandbag Run

50 Sandbag Squats

30 Sandbag Step Ups

10 Rope Climbs

30 Sandbag Step Ups

50 Sandbag Lunges

500m Sandbag Run

Sandbag Should be 70-100 for males and 50 or less for females.

**Sub for sandbag is weighted run using near the weights prescribed for sandbags.

Scale For RC= 3 Strict Pull Ups per climb

190509

Graham Creek house, Gulf Shores CrossFit – CrossFit

View Public Whiteboard

Gymnastics

Strict Pull Up Practice

Level 1

10 Pull Up Negatives

5×3 Vertical Pull Ring Rows (in a seated position)

Level 2

5×3 paused chin over bar pull ups

Level 3

5×3 @3333 Tempo Pull Ups

Metcon

Metcon (AMRAP – Rounds)

Team Workout

Teams of 2 or 3 complete:

AMRAP 16

+2Cal Bike

+2 Burpees Over The Bar

+2 TTB

*Athlete must finish a whole round before next athlete starts

*Each round the reps ladder up by 2. (Ex. Athlete A does round of 2, Athlete B does round of 4, Athlete C does round of 6..)

Accessory

4 rounds

Barbell Roll Outs x10

Banded Straight Arm Lat Pulldowns x25

Arch Lifts x12