Sunday 12/16/18
CrossFit Brunswick – CrossFit
Hoodies will be in soon! Keep an eye out!
We will be closed Christmas Eve and Christmas Day to allow our staff to spend time with their families.
Warm-up
Athletes choice and we will spend some time covering rope climbs and ways to scale the rope climb.
Metcon
Metcon (Time)
3 Rounds for Time (with a Partner)
Buy-In:
600 meter Run
19 calorie Row (each)
87 Erg Jump Overs
7 Rope Climbs
Cash-Out:
600 meter Run
1 Random Act of Kindness*
Time Cap: 3 months
An ‘Erg Jump Over’ is a jump over the rower (aka: ergometer).
Random Act of Kindness standards:
1. Someone/people you don’t know today
2. No benefit to you (other than you feeling good for what you did)
3. Makes at least one person’s life easier for a minute, an hour, a day, or more
12/15/18
CrossFit Brunswick – CrossFit
Warm-up
Complete the following then we will cover the Sumo-Deadlift High Pull.
50′ high knees
20 air squats
50′ soldier march
15 push ups
50 walking samson stretch
20 air squats
400m run
15 push ups
Metcon
Zeus (Time)
3 Rounds for time of:
30 Wall-Ball Shots, 20#
30 Sumo-Deadlift High Pulls, 75#
30 Box Jumps, 20″
30 Push Press, 75#
30 Calorie Row
30 Push-ups
10 Bodyweight Squats
In honor of U.S. Army Specialist David E. Hickman, 23, of Greensboro, NC, died on November 14, 2011
To learn more about Zeus click here
12/14/18
CrossFit Brunswick – CrossFit
Warm-up
Banded shoulder stretches
Partner thoracic stretch 20sec
Doorway stretch 40sec
2 sets w/barbell:
5 snatch grip DL
4 snatch grip bent over row
3 snatch grip press from the back rack
2 sets:
10 walking lunges
5 jumping squats
Strength and Conditioning
Every 2min for 18min:
0-2: Snatch grip 10 bent over rows + 10 presses from the back rack 75/55
2-4: 20 DB step ups 50/35 24″/20″
4-6: 20 singles + 30DU + 20 singles
Repeat
**Kettlebells can be used for step ups, if you don’t have DU you can take those 2min intervals to practice them and get some feedback from your coach.
Metcon
CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps)
10-Minute AMRAP of:
30 Double-Unders
15 Power Snatches, 75# / 55#
Mobility
Foot smash with Lacrosse ball
calf stretch on the rig 1min per side
foam roller calf
12/13/18
CrossFit Brunswick – CrossFit
Warm-up
3min row
12 90/90 hip switches
30sec saddle stretch
12 90/90 hip switches
3stes:
10 air squats
10 jump tucks
Take 5min to warm uup to 50% of front squat
Strength
Every 2min for 18mins:
3×5 @50%
3×4 @60%
3×3 @70%
**These reps all need to be at a touch and go speed, no stopping between reps or resting until set is over. Drive with those heels!!
A: Front Squat (5-5-5)
B: Front Squat (4-4-4)
C: Front Squat (3-3-3)
Metcon
Metcon (Time)
3 Rounds (16min cap)
RX
10 DB facing burpees
12 DB hang power cleans 35/20
14 alt DB snatches 35/20
14 DB front squats 35/20
RX+
12 bar facing burpess
14 hang power cleans 75/55
14 hang power snacthes 75/55
16 front squats 75/55
12/12/18
CrossFit Brunswick – CrossFit
Warm-up
200m Jog
Twisted cross (30sec per side)
Elevated CAT stretch (45sec)
Hip swings on rings (10 each direction)
2 sets:
5 push ups
5 ring rows
10 kipping swings (C&D)
3 sets:
1 ring MU (3 pull ups or ring rows)
3 T2B (knee raises)
Gymnastics
Metcon (Time)
12min cap
3 rounds:
10 ring dips (scale with a box)
20 AMSU with 20# med ball
15 ring rows
RX+
5-4-3-2-1 Ring MU
10-8-6-4-2 Burpess
Metcon
Metcon (AMRAP – Rounds and Reps)
20min AMRAP
200m run
20 T2B
20 box jumps (20″/24″)
20 C2B pull ups
20 push ups
T2B scale option: Knee raises
C2B scale options: pull ups/ring row