12.13.17 F.I.T.

Capstone CrossFit – F.I.T.

Warmup (12)
10 minute EMOM:
10 push-ups
10 v-ups
10 squats
10 lunges (R+L = 2)

Core (9)
Coaches Choice

F.I.T. Test
8 minutes ME of:
(2 min per, rolling clock)

Pull-ups
KB alt swings (Russian)
Mountain climbers (R+L = 1)
SB Russian twists

AMRAP 7 minutes:
7 KB Snatches
7 Knees 2 Elbows
7 Crossbody MCs ((R+L = 1)

6 min cap:
100 slam balls
100 grasshoppers (R+L = 2)

MAX EFFORT
5 minutes of:
Burpee box jumps (24/20)

TABATA
4 minutes of:
Hanging leg raises
Lateral box overs (24)

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12.13.17

Capstone CrossFit – CrossFit

Weightlifting

Deadlift (3-3-2-2-1-1)

Log your heaviest lift

Competitor’s Metcon

COMP: Metcon (AMRAP – Rounds and Reps)

AMRAP 7

10 Deadlifts 225/155

10 Push-Ups

10m Handstand Walk
Each Meter is a Rep

Performance Metcon

PERF: Metcon (AMRAP – Rounds and Reps)

AMRAP 7

10 Deadlifts 185/125

10 Push-Ups

10 Inverted Shoulder Touches (R+L=1 Rep)
Each Meter is a Rep

12.12.17

Capstone CrossFit – CrossFit

Competitor’s Metcon

COMP: Metcon (Time)

3 Rounds

21 Shoulder to Overhead 95/65

15 Calorie Row

9 Power Cleans 185/125
Use 2 Bars

Performance Metcon

PERF: Metcon (Time)

3 Rounds

21 Shoulder to Overhead 75/55

15 Calorie Row

9 Power Cleans 135/95
Use 2 Bars

12.11.17

Capstone CrossFit – CrossFit

Competitor’s Metcon

COMP: Metcon (Time)

100 Overhead Squats 45/35

800m Run

60 Pull-Ups

40 Burpee Box Jump Overs

20 Handstand Push-Ups

10 Bear Complexes 135/95
1 Bear Complex=1 Power Clean, 1 Front Squat, 1 Push Press, 1 Back Squat, 1 Push Press from the back.

Can be combined into a Squat Clean-Thruster, Back Squat Thruster.

Performance Metcon

PERF: Metcon (Time)

100 Overhead Squats 45/35

800m Run

60 Jumping Pull-Ups

40 Burpee Box Jump Overs

20 KB Strict Press

10 Bear Complexes 95/65
1 Bear Complex=1 Power Clean, 1 Front Squat, 1 Push Press, 1 Back Squat, 1 Push Press from the back.

Can be combined into a Squat Clean-Thruster, Back Squat Thruster.

12.11.17 F.I.T.

Capstone CrossFit – F.I.T.

Warmup (Cap at 15)
3 rounds of:
250m row
12 wall walks (R+L = 1)
12 burpee box jumps
12 K2E / T2B combos
12 crossbody mountain climbers (R+L = 1)

Core (5)
Class Choice

F.I.T. Test (3)
2 minutes ME of:
Alt KB clean & press

Partner (Cap at 25)
Buy In: 100 Alternating Battle Ropes (R+L=1)

Then 10 rounds:
12 burpees
12 high box jumps
12 DB thrusters
12 box donkeys

Cash Out: 100 pull-ups

YOUR CHOICE (7)

5 minutes Max Reps of any of the following choices:
Slam balls (40/30)
Barbell back squats (45/35)
TRX push-ups (feet in)

*Switch movements whenever and in whatever order. Score is the total reps regardless of the movement.

12.10.17 F.I.T.

Capstone CrossFit – F.I.T.

Warmup (Cap at 10)
– Descending ladder from 12 to 8:
Double Unders (3x singles)
TRX Knee Tucks
Burps
Good Mornings 45/35

Core (8)
Tabata Style (2x through) – Coaches Choice

F.I.T. Test
1 Minute ME of Cals on Rower

Workouts
CIRCUIT #1: (16)
– 30 seconds each, 2x through
– After all 5 stations have been completed, Run 400m after each round

Feet On Wall Hand Planks
Barbell Front Rack Alternating Lunges (65/55)
1 Cross Body Mountain Climber + 1 Push Up
Bench Donkeys
Roll Back – Get Up – Slam Ball (40/30)

TEAM WORKOUT (rest of class)

In teams of 3, rotate after P3 completes 2 Rounds
P1 – Row for Meters
P2 – Burpees for Score
P3 – 2 Rounds of:

10 Wall Balls
10 Box Jumps

12.9.17 Partner WOD

Capstone CrossFit – CrossFit

Metcon (Time)

Snatch for Load & Time:

Lift a total of 19k lbs for men, 14k lbs for women.
Pick the load you and your partner will use to achieve the above load.

The weight you choose will determine the number of reps you do. Go lighter and do more reps or heavier and fewer reps.

12.9.17 F.I.T.

Capstone CrossFit – F.I.T.

Warmup (Cap at 15)
3 rounds of:
250m row
12 wall walks (R+L = 1)
12 burpee box jumps
12 K2E / T2B combos
12 crossbody mountain climbers (R+L = 1)

Core (5)
Class Choice

F.I.T. Test (3)
2 minutes ME of:
Alt KB clean & press

Partner (Cap at 25)
Buy In: 100 Alternating Battle Ropes (R+L=1)

Then 10 rounds:
12 burpees
12 high box jumps
12 DB thrusters
12 box donkeys

Cash Out: 100 pull-ups

YOUR CHOICE (7)

5 minutes Max Reps of any of the following choices:
Slam balls (40/30)
Barbell back squats (45/35)
TRX push-ups (feet in)

*Switch movements whenever and in whatever order. Score is the total reps regardless of the movement.

12.8.17 F.I.T.

Capstone CrossFit – F.I.T.

Warmup (Cap at 16)
4 rounds of:
6 cals on rower
12 battle rope lunges
60 sec of wall sit
12 TRX knee tucks
6 cals on rower

Core (10)
Coaches Choice

FIFTY 50 (Cap at 26)
Complete 50 reps of each exercise
Complete one exercise before moving on to next
Every 50 seconds, complete 5 KB goblet squat jumps

50 wall balls (20/14)
50 box jumps (24/20)
50 burps
50 DB bent over rows
50 DB tricep extensions
50 bench press (95/65)

PICK TWO (7)
5 minutes ME of either:

Pull-ups (bands ok, kip ok, not both)
Plate ground 2 OH (45/35)

12.8.17

Capstone CrossFit – CrossFit

Competitor’s Metcon

COMP: Metcon (AMRAP – Rounds and Reps)

AMRAP 12

30 Toes To Bar

40 Wall Ball 20/14

80 Double Unders

Immediately following:

5 minutes to establish a 1RM Clean and Jerk

Performance Metcon

PERF: Metcon (AMRAP – Rounds and Reps)

AMRAP 12

60 Knee Raises

40 Wall Ball 14/8

160 Single Unders

Immediately following:

5 minutes to establish a 1RM Clean and Jerk

1 RM: Clean and Jerk (1 Rep Max)