1/18/19
CrossFit Brunswick – CrossFit
Warm-up
100′ walking Samson stretch
7 candle sticks
100′ high knees
20 air squats
50′ walking lunge w/twist
10 superman
50′ butt kicks
10 jump tucks
5min Pizza Game
Accessory
25min
Today we are going to go over the GHD, GHD sit ups, GHR, and Hip Extensions.
Then perform the following:
3×5 GHD sit ups
3×5 GHR
3×5 Hip extensions
Metcon
Metcon (AMRAP – Rounds and Reps)
20min Partner Leap Frog:
10 wbs 20/14
10 kbs 53/35 (+70/53)
5 burpee box jumps 24/20 (+30/24)
5 t2b (+GHD sit ups)
200m run
1/17/19
CrossFit Brunswick – CrossFit
Warm-up
400m jog
bow and arrow stretch 1min each side
pvc shoulders
twisted cross 30sec each side
w/barbell 3sets:
3 strict press
2 push jerks
warm push jerk to 55%-60% of 1rm
Strength
Starting at 55%-60% of 1rm, 4 reps every 90sec working towards a heavy set of 4. After each set 3-5 strict pull ups or 5-7 ring rows, pull ups/ring rows scored in wodify as total reps.
Push Press (7×4)
Strict Pull-ups
Ring Rows
Metcon
Metcon (Time)
400m run
20 Ground to OH 75/55 (+95/65)
200m run 15 Shoulder to OH 75/55 (+95/65)
400m run
10 bar over burpess
1/16/19
CrossFit Brunswick – CrossFit
Don’t forget Free Friday is this Friday! The social will be after the 615 class!
24 hour access will be up and running soon! Let Sarah or Keith know if you need a key!
Warm-up
4sets:
150m row
complex w/barbell, Power clean/Front sqaut/Strict press/Front sqaut/Push jerk
warm to 50% of clean and jerk weight
Strength
Perform one set of the complex every two minutes, starting at 50% of 1rm clean and jerk working up to a heavy single. In time remaining, utlizing a bench 10 single arm KB row, 5 each arm.
Suggested % scheme:
50%
60%
65%
70%
75%
85%
Heavy single
Clean + F. Squat + Jerk Complex (7×1)
1x Clean +
1x Front Squat +
1x Jerk
Metcon
One metcon with two scores, athlete may chose weight for the workout. The first score will be for time, the second score will be for total weight lifted.
Metcon (Time)
4 rounds:
400m row
15 AMSU
10 Push ups (+hand release)
5 burpees
1 Clean Jerk (+ squat clean and split jerk)
Athlete’s choice on Clean and Jerk weight
Metcon (Weight)
4 rounds:
400m row
15 AMSU
10 Push ups (+ hand release)
5 burpees
1 Clean and Jerk (+ squat clean and split jerk)
1/15/19
CrossFit Brunswick – CrossFit
Warm-up
Partner Row(l)ing 2x each 100m; partner not rowing does OHS with PVC
Bergner warm up as a class w/empty barbell:
5 up downs
5 elbow high and outside
5 muscle snatch
5 snatch drops
5 hang snatch
warm up for opening weight of complex
Strength
1 set of the complex every 1:30, start your opening set at a weight that will allow you to progressively add weight. Build to a heavy a single of the complex, this won’t necessarily be a 1rm attempt. After each set do 2 snatch grip DL.
Hang Snatch + Overhead Squat (10×1)
Metcon
Metcon (Time)
3 rounds:
(15min cap)
15 cal row
12 hang power snatch 75/55 (+95/65)
10 pullups (+C2B)
8 T2B (+GHD sit ups)
Core Work
Tabata Planks 20/10 3 rounds:
1: Front Plank
2: Left Side
3: Right Side
4: Feet 6″ off the ground
1/14/19
CrossFit Brunswick – CrossFit
Warm-up
100′ walking lunge with twist
10 jumping squats
100′ walking hamstring strectch
10 burpees
100′ walking quad stretch
w/barbell:
5 hang power cleans
5 front squats
5 strict press
5 lunges
warm up front rack lunge
Strength
6×4 Front Rack Lunges, work at 65%-75% of your 1rm. If you do not have a 1rm in Wodify work at 50%-60% of your front squat. One set every 2:30, after each set complete 8 single arm DB hang clean and jerks (4 per arm).
Front Rack Lunge (6×4)
Metcon
Three metcons, 4 min each. There will be a 2min rest between each workout. Each workout will be scored seperately (Rounds and reps).
A: Metcon (AMRAP – Rounds and Reps)
4min:
8 front squats 75/55 (+95/65)
10 KBS 53/35 (+70/53)
B: Metcon (AMRAP – Rounds and Reps)
4min:
8 T2B
10 alt DB snatches 50/35
C: Metcon (AMRAP – Rounds and Reps)
4min:
8 OHS 75/55 (+95/65)
15 DU (+unbroken)