8.8.18 F.I.T.

Capstone CrossFit – F.I.T.

Warmup (10)
400m run, then 2 rounds:
10 PVC pass throughs
10 TRX rows
10 TRX pike to push ups
10 scorpion twists
10 wall facing squats
Run 200m after 1st round & 100m after 2nd round

Core (12)
3 rounds:
1 min TRX knee tucks
1 min Ab-mat sit ups
1 min supermans

EMOM (12)
10 min EMOM:
5 clean & jerks (95/65)
5 burpees over bar
if time remaining in min = rest

Ascending Ladder (10)
From 1 to 10:
Heavy KB swings (53/35)
High box jumps (30/24)

Chipper Finisher (10)
Start on any move but stay in order and complete the exercise before moving on
100 double unders (2x singles)
40 wall donkey burpees
30 push ups
20 pull ups
10m bear crawl
100m farmers carry

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8.8.18

Capstone CrossFit – CrossFit

COMP: Metcon (Time)

3 Rounds

100 Double Unders

7 Hang Power Clean & Jerks 155/115

PERF: Metcon (Time)

3 Rounds

100 Single Unders

7 Hang Power Clean & Jerks 115/85

8.6.18 F.I.T.

Capstone CrossFit – F.I.T.

Warmup (Cap at 15)
3 rounds of:
400m run
20 push up to crossbody mountain climber

Core (6)
Class Choice

Workouts

Choose a buy in & cash out from the list below, then complete exercises in any order you want

BUY-IN / CASH-OUT Options:
30 clean & jerks
30 squat clean to back squats
30 knees 2 elbows to toes 2 bar
30 snatch to OH squat

Then 2x through:
15 wall donkey nose to walls
15 KB bench press
15 KB OH box step ups
15 box jumps (24/20)
15 burpee pull-ups
15 weighted straight leg sit ups w/ press
15 double unders (45 singles)
150m run

FINISHER (If Time Remaining)
Coaches Choice

8.6.18

Capstone CrossFit – CrossFit

Loredo (Time)

6 Rounds for time of:

24 Squats

24 Push-ups

24 Walking Lunge Steps

400m Run
In honor of U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, TX, was killed on June 24, 2010
To learn more about Loredo click here
If you have a vest, wear it.

8.5.18 F.I.T.

Capstone CrossFit – F.I.T.

Warmup (Cap at 15)
3 rounds of:
400m run
30 alt v-ups (R+L = 2)
20 squats
10 diamond push-ups
5 pull-ups

Core (5)
Coaches Choice w/ Partner

W/ Partner (Cap at 20)
– Complete list 2x through
– Go in any order, sharing reps w/ partner. Finish one exercise before moving on to next

P1 runs 100m, then rotates to P2
P2:
40 toes 2 bar
40 double KB thursters
40 plate G2OH (45/25)
40 box jumps (24/20)
40 burpees

AFAFP w/ Team (15)
In Groups of 4 or less
Any drop or break in hold = Subtract 5 reps from max reps of burpee box jumps

P1 – max hold: L-sit (If you drop hold, complete 5 knees to elbows)
P2 – max hold: double KB squat hold (If you drop hold, complete 5 squat jumps)
P3 – max reps burpee box jumps
P4 – run 100m

8.3.18 F.I.T.

Capstone CrossFit – F.I.T.

Warmup (15)
3 Rounds of:
400m Run
5 Toes to Bar
5 Slam Balls
5 In & Outs

Core (6)
Coaches Choice

F.I.T. Test (2)
With a Partner – 2 min ME push ups
P1 hold plank
P2 push-ups
*Switch as needed

Chipper #1 (16)
34 mountain climbers (R+L = 1)
34 slam balls
34 lunges (R+L = 2)
34 burpees
34 v-ups

— run 400m —

Chipper #2 (16)
34 jumping jacks
34 air squats
34 Russian KB swings (35/53)
34 box jump overs
34 knees 2 elbows

— run 400m —