180713

Graham Creek house, Gulf Shores CrossFit – CrossFit

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Hang Snatch

Build to a heavy double then

2×5 @70% of heavy double. Focus on great catch!!

Banded Snatch DL

EMOM 6

2 banded snatch DL @80% of best snatch + band

For Time (Time)

10-8-6-4-2-4-6-8-10

DB Squats

HSPU

Performance: 50/35# DB + SHSPU

Fitness:50/35# + HSPU

**Can use 53 KB for Performance of Fitness

Accessory

3-5 sets (LEAVE TIME FOR MOBILITY)

30 banded Tricep Extensions

20 seated bent over rear delt fly

180712

Gulf Shores CrossFit – CrossFit

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Max HSPU (Time)

*This is NOT strict

Overhead Squat

5×5 @70%

We want to focus on volume here so if you need to bump weight down, do so.

*** If you do not have a true 1RM, take the first part here and find it then complete 2-3 sets of 5.

Enter Score into SECOND OHS box.

**15min max

Overhead Squat

This score is only for people who found their 1RM

Aerobic and Gymnastic Work

Aerobic:

Row 1250 x3 sets

Rest 2:00 btw

**Pacing is 1000m @2k+:07-:09, slightly faster than last week then 250m @ a HARD SPRINT

Gymnastic Work:

MU Drills-

-Ring Pull Backs

-Ring Pull Backs + Hollow Body Walk

-Ring Swings

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

Bar MU drills

-Hollow Rocks

-Banded Lat Pull Downs

180711

Graham Creek house, Gulf Shores CrossFit – CrossFit

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Clean and Jerk

20minutes Max to:

Find 1rm

+

3×2 @75% for SPEED and CRISP

E2MOM (7 Rounds for reps)

36 DU

9 TTB

3 Power Cleans @80% of your 1RM for the day

*Goal is to move as quick and efficient as possible.

Score is total reps combined. If you fail to complete the reps within the time frame allowed, subtract 4 DU and 2 TTB each time.

Accessory Work

Accumulate 3minutes of plank time. If you can hold a plank for more than a minute unweighted- challenge yourself and do this weighted!

*You are accumulating meaning this is not 3 minute running clock. This is staying in a plank position for 3 total minutes, use your phone or stopwatch and start/stop if needed

Teens Class 18710

Graham Creek house, Gulf Shores CrossFit – CrossFit Kids

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Warm-up

Pvc Stretches

High Kicks

Spiderman

Crab Walk

Tall bear crawl

20 sec plank hold

50 m sprint

20 sec handstand or wallwalk hold

50 m sprint

Skill

Deadlifts

Metcon

4 Rounds for time

10 Cal Row

10 Slamballs

10 Deadlifts

15 min cap

180710

Graham Creek house, Gulf Shores CrossFit – CrossFit

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Strict Press (No Measure)

Sets of 2-3 Every :45 for 8 sets

@60% of one arm. Speed!

1 rep Max Strict Press

Take 5min to find 1rm at 6min mark, begin volume work

3 rounds for time (Time)

3 rounds

400m run

25 WB

20 DB hang clean and jerk

(50/35)-RX

*25min cap

Accessory Work

4x10ea single arm DB row

*goal is to have slight (very slight) pause at top and keep torso flat. Do not rotate or use a ‘kip’ or assistance of kinetic chain. Keep body straght and focus on strengthening the shoulder extension muscle group. The “pullers”

18/09/14

Gulf Shores CrossFit – CrossFit

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Line Drills (No Measure)

Perform Drill Down and Jog back

*Continuos Movement

-High Knee

-Butt Kick

-Shuffle L

-Shuffle R

-Straight Leg Toy Soldier March

-Karaoke High Knee R

-Karaoke High Knee L

-Back Pedal

-Sprint

Bulldog Hip Series (No Measure)

6reps of each, each leg

-Hip Circles F

-Hip Circles B

-Fire Hydrant

-Leg Sweeps

-Straight leg raises Behind

-Big Ts

Squat Prep (No Measure)

5 reps of each w/bar

-RDL

-Good Morning

-Kang Squat

-Front Squat

-Thruster

-Pause Back Squat

-Reverse Back Rack Lunge

Hatch Combo Squat Complex

5 sets @70% of Front Squat

2 front squats + 3 Back Squats

**Preform 2 front squats, rack and immeditelty go to 3 back squats

Hatch Combo Squat Complex

5 sets @70% of Front Squat

2 front squats + 3 Back Squats

**Preform 2 front squats, rack and immeditelty go to 3 back squats

For Time (Time)

50-40-30-20-10

Ab Mat Sit Up

10-8-6-4-2

DL

Performance 275/185#

Fitness 225/155#

**Bonus for those wanting to ‘test’ themselves…

30-24-18-12-6

GHD Sit Ups-MUST be doing ‘Performance’ weights and have done more than 50 GHD in one workout on more than one occasion

Accessory

2-3x25ea leg Banded Hip Flexion, Extension, Abduction, and Adduction (100reps each leg each set before switching)

180709

Gulf Shores CrossFit – CrossFit

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Clean (1MIN AMRAP @80%)

New Section

IMPORTANT UPDATE- GO TO SATURDAY FOR TODAYS TRAINI

GSCF 180706

Graham Creek house, Gulf Shores CrossFit – CrossFit

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Skill & Strength

Narrow Stance Box Squat EMOM

8×2 @60% building

**8RPE max

Barbell Cycling

2 TnG Power Snatches

Every :30 x20sets

**Pick A Load you would use in a 30rep metcon then add 10-30lbs

(For instance, if you use 135 on Isabell- your load would be 155-165#)

Metcon

21-15-9

TTB

**After each round perform

30/20 cal row

20/16 Front Rack Alt Rev Lunge

GSCF 180705

Graham Creek house, Gulf Shores CrossFit – CrossFit

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BORN FREE. DIE FREE.

Graham Creek house, Gulf Shores CrossFit – CrossFit

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Metcon

30min AMRAP

July 4, 1776

7 synchro burpees over bar

400m run

17 Overhead Plate Lunges

76 synchro air squats