Friday 072117

CrossFit Brunswick – CrossFit

Box News: Today is FREE FRIDAY! Bring a friend to any class for free. Social to follow after the 6:15 class!

Today is the last day to order your CFB Handtowels.

Independence Games is this weekend. Wish our athletes who are competing good luck!


#freefriday #stressrelief #fitfam

Warm-up

15min Partner Warm-up

400m Run w/ MB

Then, 3 rounds

10 alt MB ‘Clean & Shoot’ (for height)

10 alt MB ‘Clean & Throw’ (for distance)

Coach’s Choice Shoulder Mobility

Warm-up Push Press

Strength

Push Press (10 x 5 @ 55-60%1RM)

-1 set of 5 reps every 90 seconds

-Choose one weight between 55-66%1RM for all 10 sets

-Practice/Warm-up Box Jumps between sets

Metcon

Metcon (AMRAP – Rounds and Reps)

18min Partner LeapFrog

200m Run

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

5 Shoulder-to-OH 155/105 (+205/135)

Extra Credit

Conditioning: 4 x 500m Row Sprints (rest 2min per sprint)

Core: 5 x ME Pallof Press

Strength: 5 x ME Strict Pull-ups

Thursday 072017

CrossFit Brunswick – CrossFit

Box News: Free Friday is TOMORROW! Bring a friend to any class for free. Social to follow after the 6:15 class!

Independence Games is this weekend. Wish our athletes who are competing good luck!

We are still taking pre-orders for CFB Hand Towels! All towels will be 14×32″ with the CFB logo printed on them. They will be $15 each and all proceeds will be going towards the Big Ass Fan Fund!



Warm-up

20min Warm-up

400m Run or 500m Row

Then, 5 Reps Each w/empty barbell

Tall Muscle Snatch

High-Hang Muscle Snatch

Low-Hang Muscle Snatch

Mid-Shin Muscle Snatch

400m Run or 500m Row

Then, 5 Reps more w/empty barbell

Tall Power Snatch

High-Hang Power Snatch

Low-Hang Power Snatch

Mid-Shin Power Snatch

Mobility: T-Spine Extensions/Lats

Warm-up Power Snatch

Strength

Power Snatch (20 x 1)

-1 rep EMOM for 20min

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

-Practice/warm-up WBS between sets

Metcon

Metcon (AMRAP – Reps)

Three, 2min Rounds for Reps:

20 WBS 20/14

ME Power Snatch 95/65 (+135/95)

*2min Rest Between Rounds

Extra Credit

Conditioning: Run/Assault Bike/Row at a moderate but steady pace for 10min.

Skill: Spend 5-10min Working on Pistol Progressions

Core/Strength: 5 x ME Handstand hold (butt OFF the wall)

Wednesday 071917

CrossFit Brunswick – CrossFit

Box News: Free Friday is this week! Bring a friend to any class for free this Friday the 21st. Social to follow after the 6:15 class!

Independence Games is this weekend. Wish our athletes who are competing good luck!

We are still taking pre-orders for CFB Hand Towels! All towels will be 14×32″ with the CFB logo printed on them. They will be $15 each and all proceeds will be going towards the Big Ass Fan Fund!



Warm-up

15min Warm-up

400m Run

Then, 4 sets:

60′ Banded Glute Activation

10 Barbell Deadlifts

5 Barbell Good Mornings

Mobility, Lower Back/Glutes/Hammies

Warm-up Deadlift

Strength

Deadlift (10 x 2)

-2 touch-and-go reps EMOM

-use the first 5 sets to build to ~70-75%

-do last 5 sets at the same weight

Metcon

Metcon (Time)

For Time, 20min Cap

800m Run

16 Deadlifts 135/95 (+185/125)

16 Bar-Facing Burpees

400m Run

8 Deadlifts 185/125 (+225/155)

8 Bar-Facing Burpees

200m Run

4 Deadlifts 225/155 (+275/185)

4 Bar-Facing Burpees

Extra Credit

Conditioning: Tabata Assault Bike Sprints

Mobility: spend some time on your lower back/glutes/hamstrings

Core: 50 GHD Sit-ups

Tuesday 071817

CrossFit Brunswick – CrossFit

Box News: Free Friday is this week! Bring a friend to any class for free this Friday the 21st. Social to follow after the 6:15 class!

Independence Games is this weekend. Wish our athletes who are competing good luck!

We are still taking pre-orders for CFB Hand Towels! All towels will be 14×32″ with the CFB logo printed on them. They will be $15 each and all proceeds will be going towards the Big Ass Fan Fund!


#doubleunders #whipmarks

Warm-up

10min Group/Partner Warm-up

~3min MB Hot Potato

~3min Double-Under Circle of Skill

1min/side Banded Ankles

1min/side Banded Shoulders

Skill Work

10min to practice Pull-up, Push-up, or Double-under progressions.

Metcon

Metcon (Time)

10 Rounds For Time, 30min Cap:

5 Pull-ups

10 Push-ups

15 Air Squats

20 AMSU

25 DU’s

Extra Credit

Strength: 3 x 10 KB/DB Snatches/arm

Core: 3 x ME GHD Hip Ext

Conditioning: 2k Row, focusing on maintaining perfect form.

Monday 071717

CrossFit Brunswick – CrossFit

Box News: Free Friday is this week! Bring a friend to any class for free this Friday the 21st. Social to follow after the 6:15 class!

We are still taking pre-orders for CFB Hand Towels! All towels will be 14×32″ with the CFB logo printed on them. They will be $15 each and all proceeds will be going towards the Big Ass Fan Fund!


Free Friday this week!

Warm-up

20min To Warm-up

3 Rounds

1min/side Coach’s Choice Mobility

250m Row

15 WBS

5 Toes-to-Bar

Warm-up Front Squat to~60%

Strength

Front Squat (10 x 5 @ 60%1RM)

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

-same weight for all sets

-3sec pause on the LAST rep of each set.

-warm-up/practice T2B between sets

Metcon

Metcon (AMRAP – Rounds and Reps)

12min AMRAP:

3 Front Squats 95/65 (+135/95)

3 Toes-to Bar

250m Row

6 Front Squats

6 Toes-to Bar

250m Row

9 Front Squats

9 Toes-to Bar

250mRow

… and so on, increasing by 3 reps every round

Extra Credit

Skill/Conditioning: 20-30 DU, 10min EMOM

Strength: 5 x ME 90/90 Hold