2.21.18

Capstone CrossFit – CrossFit

COMP: Metcon (Time)

21-15-9

Hang Power Snatch 95/65

Box Jumps 24/20
6:00 Time Cap

PERF: Metcon (Time)

21-15-9

Hang Power Snatch 75/55

Box Jumps 24/20
6:00 Time Cap

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2.19.18 F.I.T.

Capstone CrossFit – F.I.T.

Warmup (Cap at 12)
3 rounds of:
200m run or 250m row
6 pair each of:
alt v-ups
diamond + exploding push-ups
crossbody mountain climbers
split jumps

Core (6)
Coaches Choice

F.I.T. Test (6)
2 min ME of:
KB Swings (53/35)

Workouts
2 rounds of:
31m sled drag (90/50)
31 wall balls (20/14)
31 roll back get up slam (40/30)
31 barbell back to front squats (45/35)
31 burpee pull-ups
31 TRX knee tuck + pike + push-up

-31 min time cap (rest of class)
-switch with partner every 150m ran or rowed
-hand off rep count to partner on switch
-complete one exercise before moving on
-Go in any order
-Compete 3100m of running or rowing

2.18.18 F.I.T.

Capstone CrossFit – F.I.T.

Warmup
400m run
Ascending reps 5, 6, 7…
7 min EMOM:
5 push-ups
5 air squats
5 sit ups

Core
Coaches Choice

WOD #1
3 rounds
30 sec per station:

Barbell front/back squats
Slamball russian twist
box jumps (low/fast)
KB snatches
toes 2 bar
DB shoulder press

WOD #2
10 min AMRAP
10 SB cleans
10 land mine squat & press (R+L = 2)
10 burpee box jumps
10 KB swings
10 jumping pull ups
10 man makers

Finisher
Slam ball relay
25m run carrying SB, hand off to partners

* Partners not running are doing a hold of coaches choice

2.17.18 Partner WOD

Capstone CrossFit – CrossFit

COMP: Metcon (AMRAP – Rounds and Reps)

AMRAP 20

10 KB Swings 53/35

5 Burpee Pull-ups

10 Sumo Deadlift High Pull 95/65
Partners alternate movements. 1 Partner works at a time.

PERF: Metcon (AMRAP – Rounds and Reps)

AMRAP 20

10 KB Swings 44/26

5 Burpee Pull-ups

10 Sumo Deadlift High Pull 75/55
Partners alternate movements. 1 Partner works at a time.

2.16.18 F.I.T.

Capstone CrossFit – F.I.T.

Warmup
3 minutes each of:
mountain climbers
jump rope
box step ups

then, line drills

Core
Coaches Choice

F.I.T. Test
1 minute max distance:
row for meters

Workouts

SPRINT AMRAP #1
5 minutes as many rounds/reps as possible:
3 KB goblet squats
3 box jumps
3 plate G2OH

Then, 1 minute hold:
KB bottom squat hold

SPRINT AMRAP #2
5 minutes:
4 KB swings
4 OH plate box step ups
4 pull-ups (no bands)

Then, 1 minute hold:
Bar hang

SPRINT AMRAP #3
5 minutes:
5 KB box overs
5 plate thrusters

Then, 1 minute hold w/ plate or KB:
:30 sec on box lunge hold w/ pulse
:30 sec other leg

SPRINT AMRAP #4
5 minutes:
6 burpee box jumps
6 burpee to plate
6 burpee pull-ups

Then, 1 minute hold:
perfect plank (hands or forearm)

2.14.18 F.I.T.

Capstone CrossFit – F.I.T.

Warmup (11)
3 rounds of:
250m row
20 single unders
15 TRX mountain climbers (R+L =1)
10 hand release push-ups
5 – 3 second bottom hold squats

Core (8)
With partner (coaches choice)

F.I.T. Test (4)
1 min max distance:
row for meters

Partner Workout
Buy In: 2 min running clock to set:

Max Height Box Jumps
Max Reps Barbell Back Squat
Max Distance on Rower

Then, w/ partner (1 round)
-Rotate every 12 reps/cals
48 wall balls (20/14)
48 knees 2 elbows
48 slam balls
48 DB snatches (R+L =1)
48 burpees
48 pull-ups
48 box jumps (24/20)

Cash out: same as buy in