Categorized as: Workout

082319

CrossFit286 – CF286 Group Fitness

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Warm-up

3 RFQ

10 Cal Row

10 Squat + Tuck Jump

10 Empty Bar Muscle Clean

Skill

10min Pistol Progressions

Front Rack Step Ups (10-10-10-10-10)

5 each leg

Metcon (Time)

Finisher

7 min Cap

25/15 Cal Bike

50 Russian KB Swing

25/15 Cal Bike

Rx: 53#

Int: 35#

Sc: 26#

Cooldown

1:00 Pigeon

1:00 Wrist Stretch

1:00Puppy Dog

082219

CrossFit286 – CF286 Group Fitness

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Warm-up

3 RFQ

200m Run

3 Double Broad Jumps

10 Empty Bar Snatch Balance

Strict Press (10-10-10)

Build to moderate weight, the 3×10 at same weight. 90sec rest between sets

Metcon (Time)

5 rounds

50ft Db Reverse Drag

15 DB G2OH

Rx: 30% Bodyweight

Int: 25% Bodyweight

Sc: 15% Bodyweight

Core

3 Rounds

:90 Front Plank

Cooldown

2 Rounds

:30ea. Twisted Cross

:30ea. Couch

Today’s WOD

082419

Warm-up
3 RFQ

200m Run
10 Box Jump Overs
10 Empty Bar Muscle Snatch

Metcon (Time)
w/ Partner

5k Total Row (between 2 people)

while p1 rows, p2..

AMRAP of Chief
3 Power Clean (135/95#)
6 Push Up
9 Air Squat

AMRAP scores will go in comments.

Continuous AMRAP between you and your partner

Core
3 Rounds
2min Superman Hold

Cooldown
2 RFQ
:30ea. Single Leg Forward Fold
1:00 Wrist Stretch

082119

CrossFit286 – CF286 Group Fitness

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Warm-up

3 RFQ

200m Row

10 KB Swings

10 KB SDLHP

Tempo Front Squat (1-1-1-1-1)

50X0 Tempo

Build to heavy

5×1 at heavy

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP

5 S2OH

10 Burpees Over Bar

15 T2B

Rx: 75% Bodyweight

Int: 50% Bodyweight

Sc: 25% Bodyweight

Cooldown

2 RFQ

:30 Couch Stretch

10ea. Leg Rocks

Today’s WOD

082319

Warm-up
3 RFQ

10 Cal Row
10 Squat + Tuck Jump
10 Empty Bar Muscle Clean

Skill
10min Pistol Progressions
Front Rack Step Ups (10-10-10-10-10)
5 each leg
Metcon (Time)
Finisher

7 min Cap

25/15 Cal Bike
50 Russian KB Swing
25/15 Cal Bike

Rx: 53#
Int: 35#
Sc: 26#

Cooldown
1:00 Pigeon
1:00 Wrist Stretch
1:00Puppy Dog

082019

CrossFit286 – CF286 Group Fitness

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Warm-up

3 RFQ

1min Bike

10 Wallballs

10 RDL

Power Snatch Complex (1-1-1-1-1-1)

1 Halting Snatch DL

1 Snatch Pull

1 Hang Power Snatch

1 Power Snatch

** Eveery 2:30 **

Metcon (AMRAP – Rounds and Reps)

15min AMRAP

60 DU

15 HSPU

Core

3 Rounds

:90ea. Side Plank

Cooldown

2 Rounds

15 PVC Passthroughs

:15 Supinated Bar Hang

Today’s WOD

082219

Warm-up
3 RFQ

200m Run
3 Double Broad Jumps
10 Empty Bar Snatch Balance

Strict Press (10-10-10)
Build to moderate weight, the 3×10 at same weight. 90sec rest between sets
Metcon (Time)
5 rounds

50ft Db Reverse Drag
15 DB G2OH

Rx: 30% Bodyweight
Int: 25% Bodyweight
Sc: 15% Bodyweight

Core
3 Rounds
:90 Front Plank

Cooldown
2 Rounds

:30ea. Twisted Cross
:30ea. Couch

081919

CrossFit286 – CF286 Group Fitness

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Warm-up

5:00 easy bike/ ski/ row/ run

2 Rounds

10m Inchworm

10m Duck Walk

10m Lizard Lunge

10m Samson Lunge

2 Rounds

10 Air Squats

10 Push Ups

10 Sit Ups

2 Rounds

8 Empty Bar Front Squat

8 Empty Bar Push Press

8 Empty Bar Thrusters

** Load bar and do:

7 Thursters

3 Burpees Over the Bar

5 Thursters

3 Burpees Over the Bar

3 Thrusters

3 Burpees Over the Bar

(get the heart rate spiked)

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

Cooldown

Foam Roll Quads

2 Rounds

:30 Couch

:15 Bar Hang

10 PVC Passthroughs

Today’s WOD

082119

Warm-up
3 RFQ

200m Row
10 KB Swings
10 KB SDLHP

Tempo Front Squat (1-1-1-1-1)
50X0 Tempo

Build to heavy
5×1 at heavy

Metcon (AMRAP – Rounds and Reps)
10 min AMRAP

5 S2OH
10 Burpees Over Bar
15 T2B

Rx: 75% Bodyweight
Int: 50% Bodyweight
Sc: 25% Bodyweight

Cooldown
2 RFQ

:30 Couch Stretch
10ea. Leg Rocks

Today’s WOD

082019

Warm-up
3 RFQ
1min Bike
10 Wallballs
10 RDL
Power Snatch Complex (1-1-1-1-1-1)
1 Halting Snatch DL
1 Snatch Pull
1 Hang Power Snatch
1 Power Snatch
** Eveery 2:30 **
Metcon (AMRAP – Rounds and Reps)
15min AMRAP

60 DU
15 HSPU

Core
3 Rounds
:90ea. Side Plank

Cooldown
2 Rounds

15 PVC Passthroughs
:15 Supinated Bar Hang