10.16.18

Capstone CrossFit – CrossFit

Minutes 0-3
Workout #1

Minutes 3-5
Rest

Minutes 5-8
1 Rep Max

COMP1: Metcon (AMRAP – Reps)

AMREP 3

Max Rep Clean & Jerk 165/115lbs

PERF1: Metcon (AMRAP – Reps)

AMREP 3

Max Rep Clean & Jerk 115/85

Clean and Jerk (3 Minutes: Find a 1 Rep Max)

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10.15.18 F.I.T.

Capstone CrossFit – F.I.T.

Warmup (10)
Ascending Ladder*
From 1 to 10 of:
Push Up
Squat
V-Up
* Run 100m on Even Rounds

Core (8)
Coaches Choice

LADDER #1 (cap at 12)
Increase by 10 each round for 10 minutes
10 KB Swings
10 Box Jumps (24/20)
10 Pull Ups (bands ok)

LADDER #2 (cap at 8)
50 – 40 – 30 – 20 – 10 of:
Double Unders (3x singles)
Ab Mat Sit Ups
Battle Ropes (both at same time)

PARTNER LADDER (20)
– Divide work as needed. Go in order
– Bar never touches ground or both complete 10 burpees

P1 – Works up ladder
P2 – Holds barbell bottom squat

10 – 20 – 30 of:
Wall Balls (20/14)
Knees to Elbows
KB Thrusters

10.14.18 F.I.T.

Capstone CrossFit – F.I.T.

Warmup (14)
3 rounds of:
2 min on rower
10 burpees
10 slam balls
10 grasshoppers
2 min row

Core (8)
Tabata Style (Coaches Choice)

F.I.T. Test
No F.I.T. Test

Workouts
100s (20)
100 cals on rower
100 double unders
100 barbell thrusters
*Break up however you want

*EMOM = 5 burpees

Half of 100
50 box jumps
50 KB swings
50 DB snatch
50 jumping pull-ups
50 goblet squats
50 SA DB push press
50 hanging knee tucks

10.12.18 F.I.T.

Capstone CrossFit – F.I.T.

Warmup (10)
500m run, then 4 rounds
10 diamond push-ups
10 TRX pike
10 air squats
500m run

Core (5)
Coaches Choice

WOD #1 (12)
5 rounds:
15 wall balls
10 box jumps
5 SA KB thrusters (heavy)

WOD #2 (12)
4 rounds:
200m run
12 slam balls
10 pull-ups

WOD #3 (12)
3 rounds:
30/25 cal row
12 burpees over rower

Finisher (10)
Ascending Ladder
2, 2, 4, 4 etc.
Air Squats
Push Ups

10.11.18

Capstone CrossFit – CrossFit

Hang Clean (Minutes 0-10: 1 Rep Max Hang Clean)

COMP: Metcon (AMRAP – Rounds and Reps)

Minutes 10-17

AMRAP 7

5 Toes to Bar

10 Hang Clean and Jerks 95/65
Rest Minutes 17-20

PERF: Metcon (AMRAP – Rounds and Reps)

Minutes 10-17

AMRAP 7

5 Let Raises

10 Hang Clean and Jerks 75/55

2k Row (Time)

Max Effort 2k Row
Minute 20-Finish

10.10.18 F.I.T.

Capstone CrossFit – F.I.T.

Warmup (Cap at 15)
Run 400m

Then 3 Rounds of:
5 Diamond/Regular/Wide Push Ups (1+1+1=1)
10 Squats
15 TRX Mountain Climbers (1+1=1)

Then Run 400m, Then Reverse the 3 Rounds
15 TRX Mountain Climbers
10 Squats
5 Push Ups

Then Run 400m

Core (5)
COACHES CHOICE

Workouts
CIRCUIT #1 (10)
– 30 seconds each, 3x through
Wall Balls (20/14)
Lateral Box Overs (24)
Slam Balls (40/30)
Box Jumps (20) (low/fast)

Then Run 250m

CIRCUIT #2 (10)
– 30 seconds each, 3x through
1 1/2 Wall Balls (20/14)
Lateral Box Jumps (24/20)
Rainbow Slam Balls (40/30)
Box Jumps (24/20)

Then Run 250m
CIRCUIT #3 (5)
– 30 seconds each, 2x through
Barbell Push Press (45/35)
Plate Ab Mat Sit Ups (35/25)
Knees to Elbows
Single Unders

Then Run 250m (2)

CIRCUIT #4 (5)
– 30 seconds each, 2x through
Barbell Thrusters
Plate Russian Twists
Toes to Bar
Double Unders

Then Run 250m

10.10.18

Capstone CrossFit – CrossFit

COMP: Metcon (Time)

4 Rounds

21 Alternating Dumbbell Snatch 50/35

15 One legged squats

9m Handstand Walk

PERF: Metcon (Time)

4 Rounds

21 Alternating Dumbbell Snatch 35/20

15 Box Lunges

30 Inverted shoulder touches