7.19.18

Capstone CrossFit – CrossFit

Squat Clean + Hang Squat Clean (3 Sets)

1 Squat Clean+2 Hang Squat Cleans
Log your heaviest lift

Metcon (AMRAP – Rounds and Reps)

AMRAP 4

3 Bar Facint Burpees

3 Squat Cleans
Choose your weight

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7.18.18 F.I.T.

Capstone CrossFit – F.I.T.

Warmup (8)
Buy In: 1 Minute of Mountain Climbers

Then
3 Rounds of:
10 Lunges (1+1=1)
10 In & Outs
10 Push Ups

Then

Cash Out: 1 Minute of Jump Rope

Core (12)
1 Minute Plank
Rest 10 Seconds
2 Minute Plank
Rest 20 Seconds
3 Minute Plank

Then

Coaches Choice for 4 Minutes

Workouts #1 (15)
6 Rounds of:
16 KB Deadlifts
16 Box Jumps (low/fast)
16 KB Thrusters

Workout #2 (8)
50 KB Swings (Russian)
40 Split Jumps
30 Ab Mat Sit Ups
20 Exploding Push Ups
10 Burpee Box Jumps

Finisher (8)
– Descending ladder from 10 to 5
Slam Balls
Sprint 50m w/ Ball
Rainbow Slams
Sprint 50m w/ Ball

7.16.18 F.I.T.

Capstone CrossFit – F.I.T.

Warmup
Run 400m
20 mixed grip push ups
20 TRX T’s to Y’s
Run 300m
20 butt to ball squats
20 wall ball v-ups
Run 200m

Core (8)
Coaches Choice

F.I.T. Test
No F.I.T. Test

Workouts
6 MIN AMRAP (8)
Complete as many rounds/reps as possible of:
13 BB back squats
13 double unders (26 singles)
13 BB in & outs

— Run 300m —

13 MIN AMRAP (15)
Complete as many rounds/reps as possible of:
6 BB roll outs
6 burpees over bar
6 BB push press
6 lateral jumps over bar
6 BB OH squats

Workout + EMOM (12)
*Complete as fast as possible
*Every 2 minutes run 100m & then you must switch exercise, go in any order

51 wall donkeys
51 DB snatches (R+L = 2)
51 bench donkeys
51 KB clean & press (R+L = 2)
51 low/fast box jumps (20)

7.16.18

Capstone CrossFit – CrossFit

COMP: Metcon (Time)

2 Rounds

7 Bar Muscle Ups

25 Wall Balls 20/14

20 Dumbbell Snatches 50/35

7 Ring Muscle Ups

25 Wall Balls

20 Dumbbell Snatches 50/35

PERF: Metcon (Time)

2 Rounds

14 Toes to Bar

25 Wall Balls 14/8

20 Dumbbell Snatches 45/25

7 Ring Dips & Pull Ups

25 Wall Balls 14/8

20 Dumbbell Snatches 45/25

7.15.18 F.I.T.

Capstone CrossFit – F.I.T.

Warmup
Run 400m
20 mixed grip push ups
20 TRX T’s to Y’s
Run 300m
20 butt to ball squats
20 wall ball v-ups
Run 200m

Core (8)
Coaches Choice

F.I.T. Test
No F.I.T. Test

Workouts
6 MIN AMRAP (8)
Complete as many rounds/reps as possible of:
13 BB back squats
13 double unders (26 singles)
13 BB in & outs

— Run 300m —

13 MIN AMRAP (15)
Complete as many rounds/reps as possible of:
6 BB roll outs
6 burpees over bar
6 BB push press
6 lateral jumps over bar
6 BB OH squats

Workout + EMOM (12)
*Complete as fast as possible
*Every 2 minutes run 100m & then you must switch exercise, go in any order

51 wall donkeys
51 DB snatches (R+L = 2)
51 bench donkeys
51 KB clean & press (R+L = 2)
51 low/fast box jumps (20)

7.13.18 F.I.T.

Capstone CrossFit – F.I.T.

Warmup (Cap at 14)
3 rounds:
200m run
20 TRX rows
20 mountain climbers (R+L = 2)
20 wall facing squats
20 alt in & outs (R+L = 2)

Core (4)
Coaches Choice w/ Plate

F.I.T. Test (5)
2 minutes ME of:
Plate Thrusters (45/25)

Workouts w/ Partner #1 (Cap at 20)
Go in any order, complete one exercise before moving on to next

P1 Runs 150m or bike :45 sec
P2 works on list of shared reps
60 wall balls (20/14)
60 box jumps (24/20)
60 pull ups
60 KB swings (24/16kg)
60 burps

Workout w/ Partner #2 (Cap at 12)
Descending Ladder 40 – 20 – 10 – 5
P1 runs 100m, P2 chips away at shared reps of:
Slam balls
SB straight leg sit up w/ press
SB box overs