10.23.17 F.I.T.

Capstone CrossFit – F.I.T.

Warmup
With partner, 5x each
P1 – run 200m
P2 – AMRAP:

5 push-ups
25 single unders
5 squats
25 mountain climbers (1+1 = 2)

Core
W/ partner – Coaches Choice

F.I.T. Test
4 min ME partner wall balls (20/14)

By 2’s
With partner, rotate every 2 minutes
If partner #2 breaks, stops, drops weight, P1 = 5 burpees

P1 – row for meters / P2 – 2 minutes wall walks
— switch at 2 min, P1 now works, P2 rows —

P1 – row for meters / P2 – 2 minutes barbell backsquats (45/35)
— switch —

P1 – row for meters / P2 – 2 minutes box Handstand walk around box
— switch —

P1 – row for meters / P2 – 2 minutes bar hang
— switch —

P1 – row for meters / P2 – 2 minutes single unders
— switch —

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10.23.17

Capstone CrossFit – CrossFit

:00-Announcements
:02-General Warmup and WOD specific warmup
:27-Deadlift Progression
:37-Set up/ build to workout weight
:47-WOD
:55-Clean-Up/Log Scores

Competitor’s Metcon

COMP: Metcon (Time)

Buy In: 100 Double Unders

3 Rounds

6 Deadlifts 225/155

8 Bar Facing Burpees
8 Minute Cap

Performance Metcon

PERF: Metcon (Time)

Buy In: 200 Single Unders

3 Rounds

6 Deadlifts 185/125

8 Bar Facing Burpees
8 Minute Cap

10.22.17 F.I.T.

Capstone CrossFit – F.I.T.

Warmup (Cap at 13)
Ascending ladder of:
1 slam ball
Run 50m w/ SB
1 high toss
Run 50m w/ SB

2, run, 2 run…

Core (5)
Coaches Choice

F.I.T. Test (5)
4 minutes ME cals on rower

AMRAP (15)
Buy In: 31 burps

10 minute AMRAP of:
10 wall balls (20/14)
10 cals on rower
10 TRX knee tucks
10 KB thrusters (24/16kg)

Cash out: 31 burps

CIRCUIT #1 Boxes (7)
30 sec each, 3x through
Box dips
Box HSPU
Box over (any way)
Box jumps (24/20)

— Then run 400m — (3)

CIRCUIT #2 Plates (7)
30 sec each, 3x through
Plate bearhug squats
Plate ground 2 OH
Plate alt core screws
Plate burpees

10.21.17 F.I.T.

Capstone CrossFit – F.I.T.

Warmup (17)
Run 1 mile
Row 2000m

Then 3 rounds of:
10 exploding push-ups
10 alt v-ups
10 TRX rows

— Row 400m —

Then, 3 rounds of:
10 D/W push-ups
10 alt in & outs
10 TRX Y & T rows

— Row 200m —

Core (10)
TRX – Coaches Choice

WILD CARD (33)
Spades – KB deadlifts (heavy)
Diamonds – Box jumps (24/20)
Clubs – KB goblet squats (heavy)
Hearts – Grasshoppers (1+1 = 1)
Joker = 2:00 minute plank hold (stay off knees)
Any 10 (not face cards) = 10 burpees

10.21.17 Partner WOD

Capstone CrossFit – CrossFit

AMRAP 26
4 Deadlift 275/195 or 205/155
8 Burpees
12 Box jump 24/20
200m Relay

-Alternate movements
-1 Partner works or runs at a time.

Competitor’s Metcon

COMP: Metcon (AMRAP – Rounds and Reps)

AMRAP 26

4 Deadlift 275/195

8 Burpees

12 Box jump 24/20

200m Relay

Performance Metcon

PERF: Metcon (AMRAP – Rounds and Reps)

AMRAP 26

4 Deadlift 205/155

8 Burpees

12 Box jump 24/20

200m Relay

10.20.17 F.I.T.

Capstone CrossFit – F.I.T.

Warmup (20)
Run 100m, then Tabata of:
Push-Ups
V-Ups

Run 200m, then Tabata of:

Squats
Split-Jumps

Run 300m, then Tabata of:

TRX Mountain Climbers
TRX Knee Tucks

RUN 400m

Core (5)
Coaches Choice (Tabata Style)

TABATA #1 (5)
20 sec on, 10 sec off
Slam Balls (40/30)

— RUN 150m w/ SB —

TABATA #2 (5)
20 sec on, 10 sec off
Box Donkeys
Lateral Box Jumps (20)

— 40 Box jumps for time — (Cap at 2 min)

TABATA #3 (5)
20 sec on, 10 sec hold
Pull-Ups or Chin-Ups (no bands)
L Sit Hold

— 2 min bar hang —

TABATA #4 (10)
40 sec on, 20 sec off
Wall Balls (20/14)
Wall Donkeys

10.20.17

Capstone CrossFit – CrossFit

Competitor’s Metcon

COMP: Metcon (4 Rounds for reps)

4 Rounds

In 3 Minutes:

500m Row

Max Ground to Overhead 155/105
-Get the bar the ground to overhead using a Clean and Jerk or Snatch.

-Rest 2 Minutes between Rounds

Performance Metcon

PERF: Metcon (4 Rounds for reps)

4 Rounds

In 3 Minutes:

500m Row

Max Ground to Overhead 115/85
-Get the bar the ground to overhead using a Clean and Jerk or Snatch.

-Rest 2 Minutes between Rounds

10.19.17 Optional Partner WOD

Capstone CrossFit – CrossFit

Competitor’s Metcon

COMP: Metcon (Time)

100 Double Unders

75 Wall Balls 20/14

50 Ring Dips

25 Sumo Deadlift High Pull 95/65

50 Push Press 95/65

75 Kettlebell Swings 53/35

100 Double Unders

TeamC: Metcon (Time)

200 Double Unders

150 Wall Balls 20/14

75 Ring Dips

50 Sumo Deadlift High Pull 95/65

75 Push Press 95/65

150 Kettlebell Swings 53/35

200 Double Unders

Performance Metcon

PERF: Metcon (Time)

200 Single Unders

75 Wall Balls 14/8

50 Dips

25 Sumo Deadlift High Pull 75/55

50 Push Press 75/55

75 Kettlebell Swings 44/26

200 Single Unders

TeamP: Metcon (Time)

400 Single Unders

150 Wall Balls 14/8

75 Dips

50 Sumo Deadlift High Pull 75/55

75 Push Press 75/55

150 Kettlebell Swings 44/26

400 Single Unders

10.18.17 F.I.T.

Capstone CrossFit – F.I.T.

Warmup (15)
10-20-30-40-50 of:
Air Squats
Bar Good Mornings
Lunges (R+L=2)
Strict Press
-Run 100m after each completed round

Core (5)
Coaches Choice

F.I.T. Test (6)
Partner FIT test:
P1 Complete ME Barbell Lunges
P2 Bottom Squat Hold
-3 minutes, then switch

Complete in any order, but you must complete one exercise before moving on
9 – 18 – 27 of:
100m run
9 cals on Rower
9 Good Mornings
9 Box Jumps (24/20)
9 Back Squat to Front Squat to Thurster
Then 200m, 18, 18, 18, 18…. 300m, 27, 27, 27, 27….

For Time w/ Partner (15)
P1 works on ladder
P2 runs 150m
80 – 60 – 40 – 20 of:
Wall walks (R + L = 2)
Plank Shoulder Touches (R + L = 1)
KB Swings
SA DB Snatch