6.15.18 F.I.T.

Capstone CrossFit – F.I.T.

Warmup (Cap at 16)
5 Rounds + EMOM of:
10 l/w wall balls (14/10)
10 PVC OH squats
10 lateral box overs (24)
10 knees to elbows
10 burps
*Every 2 minutes on the minute = 50m sprint

Core (7)
Coaches Choice

Partner Work
Partner 1 runs, P2 completes 4 rounds of work. Rotate after run
P1 – Run 100m
P2 – 4 rounds of:
10 barbell rollouts
10 box jumps (24/20)
10 KB Deadlifts (Heavy)
10 toes 2 bar
10 burpees

AMRAP 20
5 pull ups
10 hand release push ups
15 squat jumps
at minutes 0:00, 5:00, 10:00, & 15:00 = run 200m

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6.15.18

Capstone CrossFit – CrossFit

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

6.14.18

Capstone CrossFit – CrossFit

Clean and Jerk (15 Min cap to find a 1 Rep Max)

Log your heaviest lift.

COMP: Metcon (Time)

4 Rounds

10 Knees to Elbows

6 Clean & Jerk 185/125

PERF: Metcon (Time)

4 Rounds

10 Knee Raises

6 Clean & Jerk 135/95

6.13.18 F.I.T.

Capstone CrossFit – F.I.T.

Warmup (12)
3 rounds:
200m run
200m row
200 single unders
30m bear crawl
20 ab-mat sit ups

21-15-9 (40)
Wall ball (20/14)
Hollow Rock
Box Jumps (24/20)
Push Ups
KB Swings (53/35)
BB Push Press (45/35)
Burpees

Finisher (8)
3 rounds:
100m farmers walk (53/35)
1:00 plank hold
:30 plank hold (R)
:30 plank hold (L)

6.12.18

Capstone CrossFit – CrossFit

2 Front Squat+1 Jerk

Every 2 Minutes for 16 Minutes

COMP: Metcon (Time)

10 Front Squat 225/155

30 Box Jumps 30/24
NOT from the rack

PERF: Metcon (Time)

10 Front Squat 185/125

30 Box Jumps 24/20
Rack is optional

6.11.18 F.I.T.

Capstone CrossFit – F.I.T.

Warmup
3 rounds:
10 squats
10m twisting lunges
10 burps
10m lateral lunges
10 v-ups
10m inchworm push-ups

Core
Coaches Choice

Team Workout
In a team of 3:
3 rounds of:
50 burpee box jump overs (24/20)
50 SA DB Thrusters (R) (35/20)
50 SA DB Thrusters (L) (35/20)
50 sandbag squats

Cash out: 100 ab mat sit ups (each) * 1 partner accumulates max cals on bike or rower and one partner works through reps, switch as needed.

Chasing Balls:
500m run – 50 slam balls
400m run – 40 slam balls
300m – 30 slam balls

6.11.18

Capstone CrossFit – CrossFit

COMP: Metcon (Time)

40 Hang Power Snatch 75/55

30 Burpees

80ft Handstand Walk

30 Burpees

40 Hang Power Snatch 75/55

PERF: Metcon (Time)

40 Hang Power Snatch 45/35

30 Burpees

80 Inverted Shoulder Touches

30 Burpees

40 Hang Power Snatch 45/35

6.10.18 F.I.T.

Capstone CrossFit – F.I.T.

Warmup
3 rounds:
10 squats
10m twisting lunges
10 burps
10m lateral lunges
10 v-ups
10m inchworm push-ups

Core
Coaches Choice

Team Workout
In a team of 3:
3 rounds of:
50 burpee box jump overs (24/20)
50 SA DB Thrusters (R) (35/20)
50 SA DB Thrusters (L) (35/20)
50 sandbag squats

Cash out: 100 ab mat sit ups (each) * 1 partner accumulates max cals on bike or rower and one partner works through reps, switch as needed.

Chasing Balls:
500m run – 50 slam balls
400m run – 40 slam balls
300m – 30 slam balls

6.9.18 Partner WOD

Capstone CrossFit – CrossFit

COMP: Metcon (AMRAP – Rounds and Reps)

AMRAP 21

14 KB Swings 53/35 Each

14 KB Front Rack Walking Lunge Each

100m 2KB OH Walk Relay
Each partner has their own KB, but share on the OH walk.

Conga style:P1 does swings, P2 does swings, P1 does lunges, P2 does lunges, P1 uses both KBs to do 50m OH walk (end of building), P2 OH walks KBs back.

PERF: Metcon (AMRAP – Rounds and Reps)

AMRAP 21

14 KB Swings 44/26 Each

14 KB Front Rack Walking Lunge 44/26 Each

100m 2KB OH Walk Relay
Each partner has their own KB, but share on the OH walk.

Conga style:P1 does swings, P2 does swings, P1 does lunges, P2 does lunges, P1 uses both KBs to do 50m OH walk (end of building), P2 OH walks KBs back.