5.20.18 F.I.T.

Capstone CrossFit – F.I.T.

Warmup (13)
12 min AMRAP:
•6 pull ups
•12 push ups
•18 butt to ball squats

Core (6)
Coaches Choice

F.I.T. Test (4)
2 min ME of:
Alt KB Snatches

F.I.T. Gone Bad #1 (17)
3 rounds, 1 minute per station:
•wall walks
•KB goblet squats 70/53
•box jumps (24/20)
•burpees
•150m run

F.I.T. Gone Bad #2 (17)
3 rounds, 1 minute per station:
•wall walk to nose to wall
•KB goblet squat jumps 70/53
•high box jumps (30/24)
•DB burpees
•Row (all out)

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5.19.18 Partner WOD

Capstone CrossFit – CrossFit

COMP: Metcon (Time)

6 Rounds

400m Rope Run

14 Snatches 145/100

40 Pull-Ups
-Partners partition the reps as desired.

-Partners will run the 400s together holding a jump rope

PERF: Metcon (Time)

6 Rounds

400m Rope Run

14 Snatches 100/75

40 Pull-Ups
-Partners partition the reps as desired.

-Partners will run the 400s together holding a jump rope

5.18.18 F.I.T.

Capstone CrossFit – F.I.T.

Warmup
Break up any way you want, go in any order:
•50 cals on rowe
•50 ab mat sit ups
•50 PVC OH squats
•50 hand release push ups
•50 double unders (2 min SUs)
•50 pair of mountain climbers

Core
Coaches Choice

Chipper w/ Partner
-Break up list any way you want, go in any order
-Must work same exercise
•100 barbell back squats (45/35)
•100 lateral box overs
•100 TRX push ups
•100 KB swing
•100 DB alt strict press (R+L = 1)
•1000m run

Chipper w/ Team
-Break up list any way you want, go in any order
•P1 – MF Battle Rope Burpees (Both arms up and down at same time)
•P2/P3 – Choose between: ◦Feet on wall hand plank (feet height parallel to shoulders) or
◦L sit hold (no rings)

•P4/P5 chips away at:
◦100 BB thrusters (45/35)
◦100 box dips
◦100 TRX Mountain Climbers
◦100 DB OH lunges (R + L =1)
◦1000m run only

5.17.18

Capstone CrossFit – CrossFit

Weightlifting

10: Shoulder to Overhead (10 Reps)

Strict pres, Push Press, Push Jerk or any variation is acceptable as long as the bar begins on the shoulders and is locked out overhead with the feet together

8: Shoulder to Overhead (8 Reps)

Strict pres, Push Press, Push Jerk or any variation is acceptable as long as the bar begins on the shoulders and is locked out overhead with the feet together

6: Shoulder to Overhead (6 Reps)

Strict pres, Push Press, Push Jerk or any variation is acceptable as long as the bar begins on the shoulders and is locked out overhead with the feet together

4: Shoulder to Overhead (4 Reps)

Strict pres, Push Press, Push Jerk or any variation is acceptable as long as the bar begins on the shoulders and is locked out overhead with the feet together

2: Shoulder to Overhead (2 Reps)

Strict pres, Push Press, Push Jerk or any variation is acceptable as long as the bar begins on the shoulders and is locked out overhead with the feet together

Gymnastics

Choose 1 movement

Handstand Push-ups (AMREP 3)

Rope Climb (AMREP 3)

Ring Dips (AMREP 3)

5.15.18

Capstone CrossFit – CrossFit

COMP: Metcon (AMRAP – Reps)

AMRAP 20

55 Wall Balls 20/14

400m Run

55 Deadlifts 225/155

400m Run

55 Bar Facing Burpees

400m Run
Only WBs, DLs and Burpees count for reps. 165 Reps per round

PERF: Metcon (AMRAP – Reps)

AMRAP 20

55 Wall Balls 14/8

400m Run

55 Deadlifts 185/125

400m Run

55 Bar Facing Burpees

400m Run
Only WBs, DLs and Burpees count for reps. 165 Reps per round

5.14.18 F.I.T.

Capstone CrossFit – F.I.T.

Warmup (12)
3 rounds:
100m run (rd 1) / 200m run (rd 2) / 300m run (rd 3)
10 mixed grip push ups
10 alt lunges (R + L = 1)
10 squat jumps
10 crossbody MCs (R + L = 1)

Core (7)
Coaches Choice

F.I.T. Test (2)
2 min ME of:
Slam Balls

Workouts
AMRAP w/ Partner #1 (12)
10 minutes
P1 runs 200m, P2 works shared reps:

6 wall balls (20/14)
6 cals on rower
6 knees 2 elbows
6 box jumps (24/20)
6 slam ball front squats

AMRAP w/ Partner #2 (12)
11 minutes
P1 runs 150m, P2 works shared reps:
12 wall donkeys
12 toes 2 bar
12 high box jumps (30/24)
12 slamball squat cleans
12 burpees

AMRAP w/ Partner #3 (12)
12 minutes
P1 runs 100m, P2 works shared reps:
24 wall walks
24 low/fast box jumps (20)
24 barbell back squats
24 burpees