CrossFit Brunswick – CrossFit

Box News:

-TODAY is the return of Free Friday & the CFB Social! Bring a friend to any class today for a FREE PartnerWOD. Social to follow the 6:15class!

-Our latest 21-day Challenge started this week! Be sure and introduce yourself to all the new faces you see!

-We will be doing a Beach WOD Day May 19th!! Details coming soon…

-Memorial Day Murph will be Monday, May 28th at 10AM!

Happy Friday! We love getting together and working out, so let’s do BOTH today! Social following the 6:15 class! #socialsareback #foodfoodfood #bringafriend #hangoutwithus

Warm-up

20min for Warm-up, Mobility, & Instruction

Then, Review & Warm-up Deadlifts to 60%1RM

Strength

Deadlift (10 x 3 @ 60%1RM)

-1 set of 3 reps every 2min for 20min (10 rounds)

-WE WILL BE USING A TEMPO TODAY!!

-5 second descent when LOWERING each rep, let the weight touch, then explode up.

-All sets at the same weight.

-On your final set, go for Max Touch-and -Go Reps WITHOUT TEMPO (put reps in comments)

-3-5 HSPU or progressions per set

Metcon

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
***12 min Cap***

New/VIsiting Athletes, Scale with:

Light deadlifts & Push-ups/Shoulder Press

Extra Credit

Strength/Accessory: 10 x 8-10 GHD Sit-ups

Skill/Conditioning: 2 x 400m Sprints (jog to the 800m mark and sprint back)

Mobility:Banded Spinal Mobilization, 5min/side

CrossFit Brunswick – CrossFit

Box News:

-A big thanks to everyone that came out for the Social! We hope to keep seeing plenty of new faces in our future social events!

-Our latest 21-day Challenge started this week! Be sure and introduce yourself to your new fitfam members!

-We will be doing a Beach WOD Day May 19th!! Details coming soon…

-Memorial Day Murph will be Monday, May 28th at 10AM!

Warm-up

15min for WOD Explanation & Athlete’s Choice Warm-up

Metcon

For All Metcons, Rx is a team of 3, Rx+ is a team of 2.

Metcon (Weight)

0:00-12:00, for Weight:

1-Mile Combined Run*

ME Clean & Jerks for total weight lifted**

*athletes will TAG & SWAP every 200m until they have completed 1 mile.

**On the barbell portion, one athlete working at a time, swapping as desired. If sharing a barbell no tag required.
12:00-15:00 REST

Metcon (Distance)

15:00-27:00, for Distance:

100 Tire Flips*

100 “In-and-Out” Tire Jumps*

ME 200m Runs*

*Athlete’s will swap after every tireflip, after every tire jump, and after every 200m Run.
27:00-30:00 REST

Metcon (Time)

30:00-35:00

Partner/Team Karen

For Time:

150 WBS 20/14

-Partners MUST SWAP once the WBS are broken for any reason. Partners will weight on the opposite side of the gym from where the WBS are being performed.

CrossFit Brunswick – CrossFit

Box News:

-Free Friday & CFB Social returns TOMORROW! Bring a friend to any class on Friday for a FREE PartnerWOD. Social to follow the 6:15class!

-Our latest 21-day Challenge started this week! Be sure and introduce yourself to all the new faces you see!

-We will be doing a Beach WOD Day May 19th!! Details coming soon…

-Memorial Day Murph will be Monday, May 28th at 10AM!

Coach: “Use 60% of a recent max.” Athlete: “Hypothetically, I should be this strong based on a max I almost hit 2 years ago SOO I’m goin with it.” Worry less about the weight, guys. Focus on perfecting positions. #humbleddaily #trusttheprocess #egocheck

Warm-up

15min for Warm-up, Mobility, & Instruction

Review and Warm-up Front Squats

Strength

Front Squat (10 x 5)

-1 set of 5 reps every 2min for 20min (10 sets)

-Use first 5 sets to work up to your working weight for today, 60-65%1RM.

-Last 5 sets are all at the same weight.

-On your final set, go for Max Reps (put reps in comments)

-Alt between practicing pull-ups & Jump rope each round

Metcon

Metcon (AMRAP – Rounds and Reps)

15min AMRAP:

50 Double-Unders

5 Front Squats 155/105 (+205/135)

5 Burpee Chest-to-Bar Pull-ups (+Bar Muscle-ups)

Extra Credit

Strength/Accessory: 5 x 8-10 GHRs

Skill/Conditioning: 10min Row @ a conversational pace.

Mobility: LAX Ball/Floss Calves & Ankles

CrossFit Brunswick – CrossFit

Warm-up

Strength

Shoulder Press (Build to a 5RM)

-15min Cap

Shoulder Press (3 x 5 @ 90% Today’s 1RM)

-15min Cap

Metcon

CFB Crippler (Time)

100 cal Row

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

Partition reps/calories as desired.

Extra Credit

CrossFit Brunswick – CrossFit

Warm-up

Strength

High-Hang Snatch (15min to find a 1RM)

-Counting good reps only! Keep that good technique that we have been working on!

Low-Hang Snatch (10min to find a 1RM)

Metcon

Extra Credit