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6.22.18

Capstone CrossFit – CrossFit

COMP: Metcon (Time)

30 Muscle ups

*Each time you drop, 400m Run

PERF: Metcon (Time)

5 Rounds

12 Pull-Ups

12 Push-Ups

400m Run

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6.22.18 F.I.T.

Capstone CrossFit – F.I.T.

Warmup
3 rounds:
200 m run
5 pull-ups
10 push-ups
15 squats

Core
Coaches choice

F.I.T. Test
2 minutes ME of:
cals on rower

Workouts
AMRAP + EMOM
10 minutes
5 KB deadlifts
5 KB Russian swings
5 box jumps 24/20
5 KB swings
5 KB sumo HP’s
-Every minute = five birdies

—Run 400m —

For Time+ EMOM

3 rounds of:
10 TRX Mountain climbers (1+1=1)
200m run
30 double unders
40 m bear crawl
-Every minute = 5 burpees

— Run 400m —

6.21.18

Capstone CrossFit – CrossFit

Weightlifting

Every 90 Seconds

High-Hang Snatch (2 sets of 3 Reps)

Squat Snatch: Keep it light and work on pulling yourself under the bar

Hang Snatch (2 Sets of 2 Reps)

Snatch Lift-Off+1 Snatch (2 Sets)

Squat Snatch (2 Sets of 1 Rep)

Metcon (Time)

21-15-9

Wall Balls 20/14

Sumo Deadlift High Pull 75/55
Try to go unbroken.

RX+ use 30/20 Ball.

6.20.18 F.I.T.

Capstone CrossFit – F.I.T.

Warmup (15)
4 rounds:
200m run
10 TRX T’s & Y’s
10 squat jumps
10 exploding push-ups
10 PVC pass throughs

Core (8)
Class Choice

WO 1 (7)
P1: Backwards Sled Pull 25m

P2:
10 DB snatches
10 burpees to plate
10 SL sit ups
Then 1 min ME SB clean & slam

WO 2 (7)
P1: Sled Pull 50m

P2:
15 KB swings
15 plate thrusters
15 in & outs
Then 1 min ME SB squats

WO 3 (7)
P1: Sled Pull 100m

P2:
20 SB lunges
20 plate G2OH
20 crunches

6.20.18

Capstone CrossFit – CrossFit

If necessary, have part of the class start from the bottom.

COMP: Metcon (Time)

100 Russian KB Swings 53/35

20 Handstand Pushups

80 Box Jumps 24/20

40 Ring Dips

60 Walking Lunges

60 Abmat Sit-Ups

40 Power Cleans 95/75

80 Push Press 45/35

20 Burpee Double Broad Jump 12’/9′

100 Bench Press 45/35

PERF: Metcon (Time)

100 Russian KB Swings 44/26

20 Inverted Box Push-Ups

80 Box Jumps 24/20

40 Dips

60 Walking Lunges

60 Abmat Sit-Ups

40 Power Cleans 75/55

80 Push Press 45/35

20 Burpee Double Broad Jump 12’/9′

100 Bench Press 45/35

6.18.18 F.I.T.

Capstone CrossFit – F.I.T.

Warmup
Ascending ladder 2, 4, 6, etc…
200m run
2 double unders (3x singles)
2 rope climbs
2 toes 2 bar
2 burps
runs = 200, 400, 600…

Core
Coaches Choice

F.I.T. Gone Bad

1 minute per station, continuously running clock 4x through:
Turkish get ups w/ DB’s
Bench press
Burpees
Barbell back squat

For time+ EMOM
26 of each, 2x through:
wall walk to wall donkeys
inverted rows
plate G2OH
DB alt clean & press

*Every minute = 5 low/fast box jumps

6.17.18 F.I.T.

Capstone CrossFit – F.I.T.

Warmup (13)
Run 400m
40 double unders (2x singles)
Run 300m
30 pair of grasshoppers (R+L = 1)
30 double unders (2x singles)
Run 200m
20 l/w KB swings
20 pair of crossbody MC’s (R+L = 1)
20 double unders (2x singles)
Run 100m

Core (7)
Class Choice w/ l/w KB

21 – 15 – 9
Complete as fast as possible:
wall balls (20/14)
plate G2OH
slam balls (40/30)
KB swings (32/24kg)

Run 400m immediately after set of 9

9 – 15 – 21
Complete as fast as possible:
wall based mountain climbers (R+ L = 1)
plate thrusters
roll back get up slams
Alt SA Russian swings

Run 400m immediately after set of 21

45 of each exercise:
1 1/2 wall balls
wall walk to shoulder taps
plate core screws (R)
plate core screws (L)
russian twists w/ SB (R+L = 1)
KB swing to goblet squat

6.16.18 Partner WOD

Capstone CrossFit – CrossFit

COMP: Metcon (Time)

10 Rounds

10 Deadlifts 225/155

20 Calorie Row

40 Double Unders
Partners alternate movements

1 Partner works at a time

PERF: Metcon (Time)

10 Rounds

10 Deadlifts 185/125

20 Calorie Row

80 Single Unders
Partners alternate movements

1 Partner works at a time