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10.23.18

Capstone CrossFit – CrossFit

After you run your mile, rest 3 full minutes and begin the EMOM.

1-Mile Run (Time)

Max Effort 1-Mile Run

Deadlift (EMOM 10: Build up to no more than 90% of your 1RM)

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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

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

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