190116

Graham Creek house, Gulf Shores CrossFit – CrossFit

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Weightlifting

Hang Snatch

Build to a heavy double for the day

Clean and Jerk (Touch n Go)

Barbell cannot rest on floor
5 rep for the day

Metcon

Metcon (Time)

3 rounds

15 Power Cleans

30 DU

Immediately into…

3 rounds

15 Power Snatches

30 DU

Performance-135/95 clean 95/65 snatch

Fitness-95/65 clean 75/65 snatch

DU scale is 45 SU

190115

Graham Creek house, Gulf Shores CrossFit – CrossFit

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Metcon

Metcon (Time)

50 burpee box jump over

50 cal row

50 burpee pull ups

Preformance- CTB 24/20

Fitness- Pull Ups 24/20

*if banded pull ups or ring rows are needed. Go sets of 5 burpees, 5 pull ups/ring rows, etc

Accessory

-EMOM 8-10

3-15 hspu

*pick a number you can hit consistently for the duration of your Emom- should be challenging but doable.

– 3 sets

15 banded face pull

15 front raises

15 side raises

Kids Class 190115

Graham Creek house, Gulf Shores CrossFit – CrossFit Kids

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Warm-up

PVC stretches

300 m Row

2x:

High Knees

Butt Kicks

Roving Planks

Inchworms

Spiderman

Crab Walk

Skill

Sumo Deadlift High Pull with kettlebell

Metcon

“Small Fight Gone Bad”

2 rounds for total reps (11 mins)

1 minute Wall Balls

1 minute Sumo Deadlift High-Pulls

1 minute Box Jumps

1 minute Push Press

1 minute Row

1 minute Rest

190110

Graham Creek house, Gulf Shores CrossFit – CrossFit

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Metcon

Announcements

Choose either Tabata or Active Recovery today. Take time to stretch and work on your mobility before and after!

Tabata This! (5 Rounds for reps)

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”. Post Tabata score for each exercise as Reps and total those for final score as Total Reps.

E.G., 10, 22, 9, 15, 15 = 71

Active Recovery (No Measure)

Recovery:

3min bike

2min easy ski

300m jog

Foam roll one section each side for a minute each

x4-6 rounds

190108

Graham Creek house, Gulf Shores CrossFit – CrossFit

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Metcon

Hotshots 19 (Time)

6 Rounds for time of:

30 Squats

19 Power Cleans, 135# / 95#

7 Strict Pull-ups

400m Run
Nineteen City of Prescott (Arizona) firefighters, members of the Granite Mountain Hotshots firefighting team, tragically lost their lives on June 30, 2013, while fighting the Yarnell Hill Fire, which was ignited by lightning two days earlier. It was the deadliest wildfire in Arizona’s history.

190107

Graham Creek house, Gulf Shores CrossFit – CrossFit

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Weightlifting

3 – Position Snatch from floor

Snatch

Low Hang Snatch

Hang Snatch
Work to a heavy complex

Metcon

Metcon (Time)

4 rounds for time

15 OHS

2 Rope Climbs

Performance- 135/95

Fitness- 95/65

Sub for 1 rope climb=3 rope repel

Overhead Squat

Following the metcon-

7 minutes to find a 2RM from the floor. This can be in any way (snatch, power snatch + OHS, clean + back rack+ OHS)

Overhead Squat

Following the metcon-

7 minutes to find a 2RM from the floor. This can be in any way (snatch, power snatch + OHS, clean + back rack+ OHS)

Accessory Work

5 sets

:12 MAX effort bike sprint

Rest 2:30

190104

Graham Creek house, Gulf Shores CrossFit – CrossFit

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Metcon

GSCF 19.1 (Time)

50 Calories Rower

50 Box Jump Overs

50 Deadlifts

50 Wall Balls

50 Dips

50 Wall Balls

50 Deadlifts

50 Box Jump Overs

50 Calories Rower

Performance- Ring Dips-185/125

Fitness-Box Dips-135/95

Back Squat

Find a moderate 5rm.

If you are doing 19.1- take 3-5 sets after to find a solid 5rep.

If you’re not doing 19.1, warm up and go for a heavy 5RM then complete—

“Bucket 8s”

4×8 front squat

65%,67.5%,70%,72.5% of today’s 5rm

4×8 back Squat

75%,77.5%,80%,82.5-85%

**each set of squats starts EMOM. you go directly from front to back.

You may need a bucket

Announcements

If you’re not doing 19.1 don’t forget to cheer on those who are!!

Here’s too a New Year and new progress!

190103

Graham Creek house, Gulf Shores CrossFit – CrossFit

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Announcements

Today will be our first benchmark metcon of the year. We will retest every benchmark at the end of the year to see how your fitness improved!!

Treat this like an open workout. Warm up very well. Go in heats. Cheer each other on!!

You will have the option to do this tomorrow as well if you’re best up today and desire to do your best.

If you plan on completing this tomorrow use today to recover. See second metcon.

“Chad” will be saturday!

Metcon

GSCF 19.1 (Time)

50 Calories Rower

50 Box Jump Overs

50 Deadlifts

50 Wall Balls

50 Dips

50 Wall Balls

50 Deadlifts

50 Box Jump Overs

50 Calories Rower

Performance- Ring Dips-185/125

Fitness-Box Dips-135/95

Metcon (No Measure)

Recovery:

3min bike

2min easy ski

300m jog

Foam roll one section each side for a minute each

x4-6 rounds

191002

Graham Creek house, Gulf Shores CrossFit – CrossFit

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Weightlifting

Deadlift

Work to a heavy tripple then drop weight to 70%

3×5 TnG for speed

Drop to 50-60% for

2×10 standing on 45lb plate

Metcon

Metcon (Time)

3 rounds

100 DU

25 WB

400m Run

**scale is 1.5 single unders

Accessory

3 rounds

15 curls

20-30 banded pull aparts

5 supine Grip pull ups

190101

Graham Creek house, Gulf Shores CrossFit – CrossFit

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Weightlifting

Power Jerk

4×6 @60%

Metcon

Metcon (Time)

19 Clean n Jerk

19 Box Jumps

19 Sumo DL High Pulls

19 Front Squats

19 Box Step Overs holding KB in goblet

19 DL

19 KB swings + Goblet Squat

Performance/RX – 135/95

70/53