190830

Graham Creek house, Gulf Shores CrossFit – CrossFit

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Metcon

Colt .45 (AMRAP – Reps)

Amrap 22

50 Thrusters

150 DU

40 Shoulder to Overhead

100 DU

30 HSPU

50 DU

20 Ground to Overhead

10 Kasal

190829

Graham Creek house, Gulf Shores CrossFit – CrossFit

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Gymnastics

10minute practice on handstand

-Wall Kick Ups

-Wall Walks

-Shoulder Taps

-Holds

-HSW

Metcon

Partner 5k (Time)

Each partner runs a distance then comes and tags their partner who will run the same distance. Once both partners complete a distance, they move to the next

100m

200m

300m

400m

500m

400m

300m

200m

100m

190828

Graham Creek house, Gulf Shores CrossFit – CrossFit

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Weightlifting

Pause Snatch BTK

Pull bar from floor and pause for a 2-count slightly below the patella
Work to a heavy single today then

3×2 @heavy single weight with no pause

(Heavy single DOES NOT mean max out)

Metcon

Halftime (Time)

30-20-10

DB Snatch

Wallball

… Immediately into

10-20-30

Burpees Facing DB

Calorie Row

Performance/Fitness- 50/35 + 20/14

Accessory

3 sets

10 DB Floor Press

10 Bent Over DB Row w/slight pause

190827

Graham Creek house, Gulf Shores CrossFit – CrossFit

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Metcon

Metcon (AMRAP – Rounds and Reps)

20min amrap

400m run

15 Shoulder to overhead

9 strict pull ups

Performance- 115/80

Fitness-95/65

Scale for strict pull up is banded. Second Scale is 15 ring rows w/slight pause at top

Accessory

4 sets

15-20 banded hamstring curls or medball hanging hamstring curls

10 banded good mornings

10 Russian step ups (use light DB, focus on leg drive)

190826

Graham Creek house, Gulf Shores CrossFit – CrossFit

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Weightlifting

Pause Squat

NO BOUNCE!
:10 pause.

Find 1rm

Metcon

Sucker Punch (Time)

21-18-15-12-9:

Kettlebell Swings

Thrusters

Performance-95/65 70/53

Fitness- 75/55 53/35

190823

Graham Creek house, Gulf Shores CrossFit – CrossFit

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Gymnastics

Work with coach on perfecting your kip, butterfly, etc

Metcon

Crazy Stairs (Time)

For Time

10 rounds of Cindy variation

50/35 cal row

Isabel

Performance: CTB Cindy & 135/95

Fitness: Cindy & 115/80

Scale cindy if needed, rounds should not take longer than 1:00 average

190822

Graham Creek house, Gulf Shores CrossFit – CrossFit

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Skill & Strength

4 sets

5 dips (add weight for challenge or bamds for assistance)

15 DB Tate Press

20 shoulder taps from push up position

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

Accessory

5 minute handstand walk work on skill

2 attempts at handstand walk for max distance

(Sub bear crawl or partner assisted handstand walk by holding feet)

190821

Graham Creek house, Gulf Shores CrossFit – CrossFit

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Weightlifting

Deadlift

4 x 5 @60-65%

Stop and reset each rep

Metcon

Metcon (AMRAP – Reps)

AMRAP 12

12 Hang Cleans

12 Front Squats

12 Bar Facing Burpee

Performance/Fitness-95/65

(Performance adds two reps each round)

190820

Graham Creek house, Gulf Shores CrossFit – CrossFit

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Weightlifting

Push Press

Find heavy 3rep

Push Jerk

EMOM 7

x 3 push (or power jerk)

Using your push press 3 rep from today

Metcon

30 Rock (Time)

3 Rounds:

30 Kettlebell Swings

30 Push Presses

30/21 Calorie Row

30 Toes to Bar

Performance: 70/53 ; 115/85 ; Calorie Bike

Fitness: 53/35 ; 95/65 ;

190819

Graham Creek house, Gulf Shores CrossFit – CrossFit

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Skill & Strength

4 sets

6ea alternating back rack reverse lunge

20 Russian kb swings

2 wall walks

*Engage glutes and drive hard back to start on reverse lunges. KB should be major focus on powerful hips. Quick, small swings

Metcon

Metcon (Time)

21-15-9

KB Sumo DL High Pull

200m run

KB Goblet Squats

Lateral burpees over KB

Accessory

Accumulate 2:00 plank.

Add weight if able