Blog

11.9.18

Capstone CrossFit – CrossFit

Clean (20 Minutes to find a 1 Rep Max)

This is test day! Time to PR!!

Advertisements

10.29.18 F.I.T.

Capstone CrossFit – F.I.T.

Warmup
3 Rounds:
150m Run
10m Inch Worm
10 Lunges
10m Burpee Broad Jumps
10 Cat Cows

Core
Coaches Choice

Workout #1
27-21-15-9-6-3
Thrusters (45/35)
Kettlebell Swings
Burpees to a Plate
Plate Ground to Overhead

Workout #2
50-40-30-20-10
Abmat Sit-ups
Ball Slams

10.28.18 F.I.T.

Capstone CrossFit – F.I.T.

Warmup (10)
5 Rounds
100m Run
10 Burps
10 Squats

Core (10)
Class Choice

F.I.T. Test (5)
2 min ME of:
wall sit

then,

2 min ME of:
push-ups

Partner AMRAP (18)
With A Partner…15 Minute AMRAP of:
100 Cal Row
90 Kettlebell Swings
80 Wallballs
70 Double Unders
60 Ball Slams
50 Box Jumps
40 Wall Donkeys
30 Mountain Climbers
20 Plate Ground to Overhead
10 Burpees
**EMOM 1 parter does 5 Burpees

Finisher
Bring Sally up with Planks

10.26.18 F.I.T.

Capstone CrossFit – F.I.T.

Warmup (15)
3 min row then

3 rounds:
12 box step ups
12 l/w wallballs
10m lunges
12 wall ball get ups
12 straight leg sit ups

Core (7)
Coaches Choice

AMRAP #1
12 min AMRAP
10 thrusters (45/35)
10 burpees over bar
20 KB swings

AMRAP #2
9 min AMRAP
15 wallballs (20/14)
15 ball slams
100m run

AMRAP #3
6 min AMRAP
5 pullups
10 pushups
15 squats

AMRAP #4
3 min AMRAP
30 mountain climbers
10 burpees

10.25.18

Capstone CrossFit – CrossFit

Push Press (5×5 at 75% of your 1 Rep Max Shoulder to Overhead)

Metcon (AMRAP – Rounds and Reps)

Death by 10 Minute Row
Every minute, increase by 10m until you can no longer complete the meters in the minute. Reset the rower at the beginning of each minute.

Each minute is a round, each 10 meters is a rep.

10.24.18 F.I.T.

Capstone CrossFit – F.I.T.

Monday, October 9, 2017
Warmup
4 rounds:

2 min row
10 slam balls
10 russian twists
10 slam ball squats

Core (6)
Coaches Choice

EMOM #1
Wall Donkeys
Box Jumps
TRX Pike + Push-Ups
OH Plate Lunges
KB Push Press
Burpees
Pull Ups
Double Unders
*2x Through

EMOM #2
Cal row
DB Bench Press
Reverse V-Ups w/ Sliders
Alt DB Snatch
*3x Through

10.22.18 F.I.T.

Capstone CrossFit – F.I.T.

Warmup (12)
Descending Ladder from 8 to 1
Crossbody MCs (R+L = 1)
Wall donkeys
Alt lunges (R+L = 1)
TRX T & Y
30 double unders

Run 300m

Core (8)
Coaches Choice

F.I.T. Test (5)
2 min ME of
Toes 2 Bar

Then Run 300m

Workouts
Team Chipper (15)
Teams of 3
2 people working at a time, 1 resting
Go in any order but must complete full movement before moving on to next

100 pull ups (jumping ok)
100 KB swings
100 sit ups
100 squats (with or w/o weight)
100 push ups

Run 300m

Slam Ball Circuit (10)
30 sec each station, 3x thru
slam balls
SB thrusters
SB russian twists
SB push press