1.19.18 F.I.T.

Capstone CrossFit – F.I.T.

Warmup (10)
4 Rounds:
100m Run
6 Wall Facing Squats
7 Mixed Grip Push-Ups
8 TRX Knee Tucks
9 Knees 2 Elbows
10 Crossbody Mountain Climbers

Core (8)
Coaches Choice

“Whitten” (40)
5 rounds for time:
22 KB swings (70/53)
22 box jumps (24/20)
400m run (500m row)
22 burpees
22 wall balls (20/14)

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1.19.18

Capstone CrossFit – CrossFit

Competitor’s Metcon

RX+: Metcon (Time)

30 Hang Power Cleans 95/65

30 alternating pistols

25 Hang Power Cleans 135/95

30 alternating Pistols

20 Hang Power Cleans 185/125

30 alternating Pistols

10 Hang Power Cleans 225/155

30 alternating Pistols

COMP: Metcon (Time)

30 Hang Power Cleans 95/65

30 alternating pistols

25 Hang Power Cleans 135/95

30 alternating Pistols

20 Hang Power Cleans 185/125

30 alternating Pistols

Performance Metcon

PERF: Metcon (Time)

30 Hang Power Cleans 75/55

30 alternating pistol variation

25 Hang Power Cleans 95/65

30 alternating pistol variation

20 Hang Power Cleans 135/95

30 alternating pistol variation

1.17.18 F.I.T.

Capstone CrossFit – F.I.T.

Warmup (Cap at 14)
Ascending ladder (evens)
From 2,4,6,etc…

cals on rower
PVC Good Mornings
PVC OH squats
SL knee tucks (per side)
ball slams

Core (6)
Class Choice

F.I.T. Gone Bad (22)
– 1 minute per station, 3x through
– Count reps per round, cumulative of all 5 stations
– Goal is to beat previous round

Box jumps (24/20)
Barbell push press (75/55)
Bench press (45/35)
Slam balls (40/30)
Cals on rower
SA OH KB squats (alt as needed)

Partner Shuttles (10)
P1 Bear crawl 5m and back
then 10m and back. When you bear crawl back, bear crawl backwards.

P2 – Rest

Both Partners complete 5 rounds as fast as possible

30 Thrusters, choose from
DB
KB
Plate
Barbell

Hold bottom of the squat for 5 seconds and top for 5 seconds.

1.17.18

Capstone CrossFit – CrossFit

Competitor’s Metcon

COMP: Metcon (Time)

3 Rounds

21 KB Swings 53/35

15 Handstand push-ups

9 Sumo Deadlift high Pull 115/85

Performance Metcon

PERF: Metcon (Time)

3 Rounds

21 KB Swings 44/26

15 Pike push-ups

9 Sumo Deadlift high Pull 85/55
Pike Pushups: Feet on the ground, wall or box.

1.16.18

Capstone CrossFit – CrossFit

Competitor’s Metcon

Performance Metcon

COMP: CrossFit Games Open 14.4 (AMRAP – Reps)

14-Minute AMRAP:

60 Calorie Row

50 Toes-To-Bars

40 Wall-Ball Shots, 20# / 14#

30 Cleans, 135# / 95#

20 Muscle-ups

PERF: Metcon (AMRAP – Reps)

14-Minute AMRAP

60 Calorie Row

50 Knee Raises

40 Wall-Balls 14/8

30 Cleans 115/85

20 Jumping Pull-Ups

1.15.18 F.I.T.

Capstone CrossFit – F.I.T.

Warmup (Cap at 14)
4 Rounds:
200m run
9 off bench push-ups
9 bench donkeys
9 butt 2 ball squats
9 L/W wall balls (14/10)

Core (7)
Class Choice

F.I.T. Test (2)
2 minutes ME of:
Unbroken pull-ups

Workouts
AMRAP + EMOM (12)
-9 minute running clock
-Complete as many rounds as possible
-Every minute, starting at minute 0:00 = 9 pair of cross body mountain climbers (R+L = 1)

9 wall donkeys
9 box jumps (low/fast)(20)
9 KB swings (32/24)
9 Toes 2 Bar
9 DB thrusters (55/45)

E2MOM (20)
-Complete 3 rounds as fast as possible
-Every 2 minutes = 9 burpees

9 wall walk (nose to wall)
17 lateral box jumps (24/20)
17 KB goblet squats
9 DB man makers

1.14.18 F.I.T.

Capstone CrossFit – F.I.T.

Warmup
1 min double unders or single unders.

3 rounds:
10 TRX T’s & Y’s
10 jump squats
10 push-ups

2 min DUs/SUs

2 rounds
20 mountain climbers
20 HS shoulder touches

1 min DUs/SUs

1 round 30 battle ropes

Core
Coaches Choice

CIRCUIT #1 (18)
15 min AMRAP
10 SB OH Toss (30/20)
10 KB swings
10 wall balls (20/14)
10 DB SA snatch (med)
10 box overs (high)
*Every 3 min = 10 burpees

CIRCUIT #2 (18)
30 sec per station
Slam balls (30/20)
KB dead lift (24/16kg)
Wall ball squat jumps (20/14)
DB strict press (med)
Box push ups

FINISHER
Rope Climbs

1.13.18 Partner WOD

Capstone CrossFit – CrossFit

Competitor’s Metcon

COMP: Metcon (AMRAP – Rounds and Reps)

AMRAP 20 with 53/35

10 KB Shoulder to Overhead

20 KB Deadlifts

30 KB Front Rack Box Step Ups

Performance Metcon

PERF: Metcon (AMRAP – Rounds and Reps)

AMRAP 20 with 44/26

10 KB Shoulder to Overhead

20 KB Deadlifts

30 KB Front Rack Box Step Ups