Friday 092217

CrossFit Brunswick – CrossFit

Box News: Today is Free Friday! Bring a friend to any class today for FREE! CFB Social to follow the 6:15pm class!


# freefriday #partnerwods

Warm-up

12min for Warm-up, Mobility, & Instruction

5min of “MB Hot Potato” with a partner or small group

Mobility:

Dragon Stretch, 1min/side

Warm-up Front Squats

Strength

Ten 2min sets, alternating movements:

A) 5 Front Squats

B) 90 seconds of Rowing Practice

1. 90sec Slow Row

2. 90sec to focus on the “Catch”

3. 90sec to focus on the “Drive”

4. 90sec to focus on the “Release” & “Return”

5. 90sec Medium Row to put it all together

-One partner will practice their rowing technique while the other rests.

Front Squat (5 x 5 @ 60-70%)

Metcon

Metcon (AMRAP – Rounds and Reps)

13min Partner Relay:

1 Cal Row

1 Burpee

1 WBS

-increase reps by 1 each round

Extra Credit

Strength/Accessory: 3×8-10 DB Bent Over Row (per arm)

Skill/Conditioning: 400mSprint (walk to the 800m mark and sprint back)

Mobility: Super Squats Hip Series

Thursday 092117

CrossFit Brunswick – CrossFit

Box News: Free Friday & CFB Social will be THIS Friday!


#freefriday is tomorrow!

Warm-up

15min for Warm-up, Mobility, & Instruction

2 Rounds

60′ Bear Crawl

60′ Crab Walk

5 Wall Walks

5 Shoulder Press w/empty barbell

5 Strict Pull-ups or Ring Rows

Mobility:

Banded Shoulders, 2min/arm

Bar Smash Triceps/Lats, 2min/side

Warm-up Shoulder Press

Strength

1 set every 90 seconds for 15min:

3 Shoulder Press

3 Weighted/Strict Pull-ups

Shoulder Press (10 x 3 @ 60-65%)

-Do a Max Effort set on your last round.

-From the Floor

Weighted Pull-up (10 x 3)

-Do a Max Effort set on your last round.

Metcon

Metcon (Time)

For Time, 20min Cap:

15-12-9-6-3:

HR Push-ups (Rx+ HSPU)

Pull-Ups (Rx+Strict)

-200m run between each round.

Extra Credit

Strength/Accessory: Accumulate 2min/side Pallof Press

Skill/Conditioning: 10min EMOM of 20-30 Double-Unders

Mobility: Lax Ball to Lats & Triceps

Wednesday 092017

CrossFit Brunswick – CrossFit

Box News: We are back to normal hours!

Free Friday & CFB Social will be THIS Friday!

Warm-up

15min for Warm-up, Mobility, & Instruction

5min EMOM

5 WBS + 5 Hanging Knee Raise

Then, 5 reps each with PVC or empty Barbell

Snatch Deadlift

Hang Snatch Pull

Hang Snatch High Pull

Hang Muscle Snatch

Hang Power Snatch

Hang Squat Snatch

Mobility

Shoulders, Lats, & T-Spine

Warm-up Snatch Deadlift

Strength

Snatch Grip Deadlift (5 x 1 )

-1 rep EMOM

-Work up to a HEAVY but perfect single

Snatch Pull (5 x 1 )

-1rep EMOM

-From the hang

-Use less weight than you did on the Deadlift

Snatch High-Pull (5 x 1)

-1rep EMOM

-From the hang

-Use less weight than you did on the Snatch Pull

Hang Snatch (15min to build to a heavy single)

Metcon

Metcon (AMRAP – Rounds and Reps)

7min AMRAP:

5 Toes-to-Bar

10 WBS 20/14

Extra Credit

Strength/Accessory: 3 x 8-10 Single Arm KB/DB Shoulder Press

Skill/Conditioning: 4 x 400m Runs, 2min rest between

Mobility: Bar Smash Lats

Tuesday 091917

CrossFit Brunswick – CrossFit

Box News: THE WATER IS BACK ON!!!!

We are back to normal hours!

Free Friday & CFB Social will be THIS Friday!


#movewell #beingcoordinatedisagoodthing

Warm-up

10min for Warm-up, Mobility, & Instruction

6min EMOM

2 Rounds

40sec DU/SU Practice

20sec Rest

40sec Air Squats

20sec Rest

40sec Light KBS

20sec Rest

Mobility:

Ankles/Calves, 2-3min

Strength

Turkish Get Up (3 x 10alt arms)

-10min Cap

-Feel free to use any implements you want; KBs, DB’s, Barbells, Plates, etc.

Metcon

Metcon (Time)

For Time, 30min Cap:

80 Double-Unders

80 Goblet Squats 53/35

800m Run

400m Run w/ KB 53/35

40 KBS 53/35

40cal Row

Extra Credit

Strength/Accessory: 50/50 GHD sit-up/Hip Ext

Skill/Conditioning: 3 sets of the burgerner warm-up with a training bar or pvc

Mobility:Banded Ankles, 2min/side

Monday 091817

CrossFit Brunswick – CrossFit

Box News: We are back to normal hours!

WE STILL DO NOT HAVE RUNNING WATER!! Plan accordingly.

Free Friday & CFB Social will be THIS Friday!


#irmapocalypse We’ve done enough cleaning!

Warm-up

20min for Warm-up, Mobility, & Instruction

400m Run/500mRow

Then 5reps each with an empty barbell:

Then, 5reps each with a barbell

Tall Muscle Clean

High-Hang Muscle Clean

Low-Hang Muscle Clean

Elbow Rotations

Tall Power Clean

High-Hang Power Clean

Low-Hang Power Clean

Elbow Rotations

Mobility:

Banded Tricep/Shoulder Stretch 1min/side

Wrist Mobility 2min

Front Rack Barbell Stretch w/partner, 1min/side

Warm-up Power Clean to today’s Working Weight

Strength

Power Clean (20 x 1)

-1 rep EVERY 30seconds!

-Choose 1 weight for ALL 20 sets, below 75% to practice technique, above 75% to train strength.

Metcon

Metcon (AMRAP – Rounds and Reps)

20min AMRAP:

7 Power Cleans 135/95

7 Bar-over Burpees

200m Run

Extra Credit

Strength/Accessory: 5 x 8-10 DB Bent Over Rows (per arm)

Skill/Conditioning: 10min jog/row/bike at conversational pace.

Mobility: Couch Stretch, 3min/side