Friday 120216

CrossFit Brunswick – CrossFit

Warm-up

3 Sets:

15 Cal Row

5 Wall Walks

Then, 2min/Side

Banded Shoulder Mobility

Warm-up Shoulder Press

Strength

10 sets, 1min per set:

3 Shoulder Press

5 Band Pull-Aparts

Shoulder Press (10 x 3 EMOM @ 60%1RM)

-From the Floor

-Perform all 3 reps as FAST as possible with good form!

Metcon

CFB Crippler (Time)

100 cal Row

100 Front Squat (RX95/65, +135/95)

Partition reps/calories as desired.

Cool Down

800m Walk/Run 100m Intervals

Thursday 120116


CrossFit Brunswick – CrossFit

Warm-up

800m Run

Then, slow 5min AMRAP of:

5 T-Spine Extensions

10 Wall Squat Therapy

Warm-up Snatch

Strength

Snatch (20 x 1 EMOM @ 60%)

-1 Rep EMOM

-Aim for PERFECT technique every rep

Metcon

Metcon (Time)

5 Rounds For Time, 10min Cap:

200m Run (+ run w/MB)

1 Rope Climb (+ Legless)

Cool Down

Accumulate 2min/side Pallof Press

Wednesday 113016

CrossFit Brunswick – CrossFit

Warm-up

4 x 60′ Banded Glute Activation

1 x 60′ Walking Lunges

10 Jump Squats

Warm-up Back Squats

Strength

5 Sets, 3min per set:

2 Back Squats

6 Glute-Ham Raises

Back Squat (5 x 2 @ 90% 1RM)

-6 GHRs per set

-Use remaining rest working on mobility.

Metcon

Metcon (Weight)

Eight, 3min Rounds for Weight:

10 Burpee Box Jumps 24/20 (+30/24)

10 Pull-ups (+5 MUs)

1RM Thruster
-Each round, athletes will work to a heavy single Thruster.

-Score will be a combined total of ALL 1RM THRUSTERS.

Cool Down

2 x ME AMSU

Tuesday 112916

CrossFit Brunswick – CrossFit

Warm-up

120′ High Knees

120′ Butt Kickers

120′ Bear Crawl (forward & backwards)

120′ Crab Walk (forward & backwards)

Then, Mobility Work:

Ankles 2min/side

Hamstrings 2min/side

Hips 2min/side

Skill Work

Today we will spend 10min working on Double-Under Technique.

Max Double-Unders (AMRAP – Reps)

Max set of Unbroken Double-Unders

Metcon

Metcon (Time)

5 Rounds for Time, 20min Cap:

10 Hang Power Snatch 95/65

20 Toes-To Bar

40 Double-Unders

Cool Down

2 Sets of ME GHD Hip Ext

Monday 112816


CrossFit Brunswick – CrossFit

Warm-up

500m Row (sprint Last 100m)

5 Reps Each with Barbell

High-Hang Power Clean

Low-Hang Power Clean

Front Squat

Push Press

Push Jerk

High-Hang Clean and Jerk

Low-Hang Clean and Jerk

Strength

Clean and Jerk (10 x 2 every 90 sec)

-Drop and RESET (not rest) each rep.

-Build towards a heavy set of two

Metcon

Metcon (Time)

For Time, 20min Cap:

800m Run

30 Clean & Jerks 115/75 +155/105

1000m Row

Cool Down

800m Weighted Walk