10.22.18

Capstone CrossFit – CrossFit

COMP: Metcon (AMRAP – Rounds and Reps)

AMRAP 20

40 Double Unders

30 Air Squats

20 Alternating KB Snatch 53/35

10 Burpees to a 6″ reach

PERF: Metcon (AMRAP – Rounds and Reps)

AMRAP 20

40 Single Unders (Double Under Pace)

30 Air Squats

20 Alternating KB Snatch 44/26

10 Burpees to a 6″ reach

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10.21.18 F.I.T.

Capstone CrossFit – F.I.T.

Warmup (10)
4 rounds:
10m side lunges
10m inchworm pushups
10 PVC pass throughs
10 air squats
10 PVC good mornings

Core (6)
Tabata Style
4x lower abs
4x side abs
4x upper abs

F.I.T. Test (2)
Barbell strict press (45/35)

Descending Ladder (30)
100 mtn climbers (R+L = 2)
90 squats
80 bicycle crunches (R+L = 2)
70 lunges (R+L = 2)
60 box jumps
50 V-ups
40 push ups
30 box dips
20 burpees
10 pull ups
*100m run after each movement

Finisher (5)
400m run w/ med ball

10.20.18 Partner WOD

Capstone CrossFit – CrossFit

Metcon (AMRAP – Rounds and Reps)

AMRAP 17 @ 53/35

800m Farmers carry buy in:

5 Kettlebell Deadlifts

5 Kettlebell Shoulder to Overhead

5 Kettlebell Swings
Partners share the carry and alternate rounds.

Immediately after the AMRAP, begin the 800m carry.

Metcon (Time)

800m Farmers Carry 53/35

10.19.18 F.I.T.

Capstone CrossFit – F.I.T.

Warmup (10)
200m run
10 air squats
10 push ups
400m run
20 air squats
20 push ups
200m run
10 air squats
10 push ups

Core (8)
Coaches Choice

Workout #1 (Cap at 22)
2 rounds:
5 plate burpees
25 cal row
10 TRX (T & Y =1)
50 box donkeys
15 plate G2OH
75 DUs (2:1 singles)
20 reverse lunge w/ plate (1+1 =1)
100m sprint
*If you finish, start round 3

Workout #2
With a partner
4 rounds:
20 box push ups
10 DB bench press
20 box dips
10 DB skull crushers
20 bicep curls
10 cal row (sprint)

10.19.18

Capstone CrossFit – CrossFit

COMP: Metcon (Time)

For TIme:

150 Double Unders

60 Wallballs 20/14 @ 10ft)

30 Chest to Bar

150 Double Unders
12 Minute Cap

PERF: Metcon (Time)

For Time:

100 Unloaded Barbell Lateral Jump Overs

60 Wallballs 14/8 @10/9ft

30 Jumping Chest to Bar

100 Unloaded Barbell Lateral Jump Overs
12 Minute Cap

10.167.18 F.I.T.

Capstone CrossFit – F.I.T.

Warmup
5 Rounds:
20 Abmat Situps
15 Squats
10 TRX Rows
5 Push-Ups
50m run

Core
Coaches Choice

AMRAP DAY
10 Minute AMRAP
10 wall balls (20/14)
10 cals
10 KB swings (75/53)

8 Minute AMRAP
8 Thursters (45/35)
8 Burpees over the bar
8 Front squats (45/35)

6 Minute AMRAP
6 Goblet Squats (53/35)
6 push-ups
6 KB Clean & Press (53/35)

4 Minute AMRAP
4 Hanging knee raises
4 Ball Slams

2 Minute AMRAP
2 Jumping Lunges (1+1 = 1)
2 Burps

10.16.18

Capstone CrossFit – CrossFit

Minutes 0-3
Workout #1

Minutes 3-5
Rest

Minutes 5-8
1 Rep Max

COMP1: Metcon (AMRAP – Reps)

AMREP 3

Max Rep Clean & Jerk 165/115lbs

PERF1: Metcon (AMRAP – Reps)

AMREP 3

Max Rep Clean & Jerk 115/85

Clean and Jerk (3 Minutes: Find a 1 Rep Max)

10.15.18 F.I.T.

Capstone CrossFit – F.I.T.

Warmup (10)
Ascending Ladder*
From 1 to 10 of:
Push Up
Squat
V-Up
* Run 100m on Even Rounds

Core (8)
Coaches Choice

LADDER #1 (cap at 12)
Increase by 10 each round for 10 minutes
10 KB Swings
10 Box Jumps (24/20)
10 Pull Ups (bands ok)

LADDER #2 (cap at 8)
50 – 40 – 30 – 20 – 10 of:
Double Unders (3x singles)
Ab Mat Sit Ups
Battle Ropes (both at same time)

PARTNER LADDER (20)
– Divide work as needed. Go in order
– Bar never touches ground or both complete 10 burpees

P1 – Works up ladder
P2 – Holds barbell bottom squat

10 – 20 – 30 of:
Wall Balls (20/14)
Knees to Elbows
KB Thrusters