1.12.18 F.I.T.

Capstone CrossFit – F.I.T.

Warmup
Row 200m, then 3 rounds:
6 TRX push-ups (feet in)
6 TRX knee tucks
6 TRX pikes

Then Row 1 mile followed by 3 rounds:

6 squat jumps
6 burps
6 split jumps

Core
Class Choice

F.I.T. Test
2 minutes ME of:
unbroken singles or dubs
(break = 3 burpees)

Workouts
6 minutes, as many rounds as possible of:
6 SL (R) plate jumps (45/35 or 20″ box)
6 slam balls (40/30)
6 SL (L) plate jumps
6 DB goblet squats (50/35)

6 minutes, as many rounds as possible of:
6 Plate squat cleans
6 Plate box jumps/step ups

6 minutes, as many rounds as possible of:
6 wall balls (20/14)
6 burpee broad jumps
6 plate G2OH
6 burpee broad jumps

Finisher
Coaches Choice

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1.11.18

Capstone CrossFit – CrossFit

Competitor’s Metcon

COMP: Metcon (Time)

45 Double Unders

27 Toes to bar

45 Double Unders

21 pull-ups

45 Double Unders

15 C2B pull-ups

45 Double Unders

9 Bar Muscle ups.

Performance Metcon

PERF: Metcon (Time)

90 Single Unders

40 Knee Raises

90 Single Unders

30 Jumping Pull-Ups

90 Single Unders

20 Pull-Ups

90 Single Unders

10 Chest to Bar

1.10.18

Capstone CrossFit – F.I.T.

Warmup (Cap at 15)
4 rounds of:
5 wall walks
10 Box Donkeys (R+L = 1)
5 barbell back squats
10 exploding push ups
5 Toes to Bar

Core (8)
Coaches Choice

Workouts
LADDER W/ PARTNER (Cap at 18)
-Switch every 250m Run
-Complete list 1x through, going in order

80 barbell thrusters (95/65)
60 box jumps (24/20)
40 KB landmine
20 knee to elbow + toes 2 bar + pull ups

UNBROKEN FINISHER (15)
-Everything unbroken (Any break = 5 burpees)
150 wall balls (20/14) Ball cannot touch the ground
90 double unders (200 singles)
30 push-up (off box) to pass through to dip = 1
(2 24″ boxes 12 inches apart)

1.10.18

Capstone CrossFit – CrossFit

-Rotate to the next movement whether you finish or not.
-Every minute that the reps are performed as perscribed=1 minute. A perfect score is 30:00.

Competitor’s Metcon

COMP: Metcon (Time)

30:00 EMOM

15/12 cal row

15 Burpee

15 KB Swings 53/35

Performance Metcon

PERF: Metcon (Time)

30:00 EMOM

12/9 cal row

12 Burpee

12 KB Swings 44/26

1.9.18

Capstone CrossFit – CrossFit

Competitor’s Metcon

COMP: Metcon (Time)

5 Rounds at 95/65

15 Deadlifts

12 Hang Power Cleans

9 Thrusters
9:00 Time Cap

Performance Metcon

PERF: Metcon (Time)

5 Rounds at 75/55

15 Deadlifts

12 Hang Power Cleans

9 Thrusters
9:00 Time Cap

1.8.18 F.I.T.

Capstone CrossFit – F.I.T.

Warmup (Cap at 12)
200 single unders
200 battle ropes (R+L = 2)
200 TRX mountain climbers (R+L = 2)
200 flutter kicks (R+L = 2)
200 Banded reverse fly

Core (6)
Class Choice

F.I.T. Test
2 minutes ME of:
wall balls (20/14)

Workouts
AMRAP #1 (7)
5 minutes all out
10 barbell front squats (95/65)
10 burpees

AMRAP #2 (7)
5 minutes all out
10 Barbell back squats (75/55)
10 KB push press

AMRAP #3 (7)
5 minutes all out
10 KB deadlifts (heavy)
10 knees 2 elbows

AMRAP #4 (7)
5 minutes all out
10 plate lunges (45/25)
10 KB swings (53/35)

AMRAP #5 (7)
5 minutes all out
10 frog burps
10 bench donkeys

1.8.18

Capstone CrossFit – CrossFit

Rest 2:00 after each AMRAP

Competitor’s Metcon

COMP6: Metcon (AMRAP – Rounds and Reps)

3:00 AMRep

30 Double Unders

6 snatches 135/95

COMP4: Metcon (AMRAP – Rounds and Reps)

3:00 AMRep

30 Double Unders

4 snatches 155/105

COMP2: Metcon (AMRAP – Rounds and Reps)

3:00 AMRep

30 Double Unders

2 snatches 185/125

Performance Metcon

PERF6: Metcon (AMRAP – Rounds and Reps)

3:00 AMRep

30 Single Unders

6 snatches 95/65
,

PERF4: Metcon (AMRAP – Rounds and Reps)

3:00 AMRep

30 Single Unders

4 snatches 135/95

PERF2: Metcon (AMRAP – Rounds and Reps)

3:00 AMRep

30 Single Unders

2 snatches 155/105

1.7.18 F.I.T.

Capstone CrossFit – F.I.T.

Warmup (Cap at 10)
5 rounds of:
200m row, then 300m, 400m…
7 off box push-ups
8 straight leg sit ups
9 squats
10m walking lunges

Core (8)
Coaches Choice

AMRAP w/ partner (12)
-10 minutes to complete as many rounds & reps as possible:

P1 – accumulates ME: KB alt SA snatches
P2:
10 slam balls (40/30)
5 box jumps w/ SB
10 Slam Ball V-Ups

Workout 2 w/ partner (Cap at 10)
-Divide reps any way you want
-Complete 1 round, shared reps of:

100 lateral box overs w/ SB
100 KB alt SA clean & press
100 burpee pull-ups
100 cals on Rower

EMOM w/ partner (10)
8 minutes, every minute switch w/ partner
P1 ME box jumps (24/20)
P2 ME KB swings (fast/light)
Either partner stops, both do burpees rest of EMOM

FINISHER (8)
ME w/o partner:
7 minutes of burpees