Monday 092418

CrossFit Brunswick – CrossFit


You will never have this day again.. so make it count! #mondaymotivation #getupandgo #besuccessful #crossfitbrunswick

Warm-up

15min for Warm-up, Mobility, & Instruction

5min EMOM

5 KBS + 5 OHS w/pvc

Then, w/ empty barbell:

5 Hang Power Snatch + 1 OHS

5 Mid-Shin Power Snatch + 1 OHS

5 Hang Squat Snatch + 1 OHS

5 Mid-Shin Squat Snatch + 1 OHS

Mobility:

T-Spine & Shoulders as needed.

Warm-up Today’s Complex to ~50% 1RM Snatch

Strength

Today’s Complex:

1 Power Snatch

1 Hang Squat Snatch

Hang Snatch (12 x 1)

-1 set of the complex every 90sec for 18min (12sets)

-Start at ~50% 1RM Snatch and increase by ~10% every 3 sets. Final 3 sets should be ~80%.

-If unable to “Hang Squat Snatch” the weight, then Hang Power Snatch, pause in your landing position, then lower yourself below parallel.

Metcon

Metcon (Time)

For time, 15min Cap:

400m Run

25 Pull-ups (+C2B)

200m Run

25 Pull-ups (+C2B)

400m Run

Extra Credit

Strength/Accessory: Death-By Strict HSPU

Skill/Conditioning: 10rounds, 30sec Double-Unders 30sec Rest

Mobility: Bow & Arrow Stretch, 3min/side

Sunday 092318

CrossFit Brunswick – CrossFit


Great job with all the efforts Friday on the benchmark Jackie! Also, here’s a photo of Jackie.. mid Jackie. #benchmarkwod #testandretest #jackieisabeast #crossfitbrunswick

Warm-up

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

Metcon

Metcon (AMRAP – Rounds and Reps)

20min Partner Leapfrog:

Buy-in 800m Partner Run w/MB, 20/14

Then, in remaining time, swapping every movement:

40 WBS, 20/14

30 Walking Lunges w/MB, 20/14

20 Alt DB C&J, 50/35
-5min Rest between workouts

Metcon (AMRAP – Rounds and Reps)

10min AMRAP

1-2-3-4-5……

Bench Press 135/95

Partner A will do 1 rep, partner B will do 2 reps, Partner A 3 reps…. and so on.

Saturday 092218


CrossFit Brunswick – CrossFit

Warm-up

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

Metcon

Air Force (Time)

For Time:

20 Thrusters

20 Sumo Deadlift High-Pulls

20 Push Jerks

20 Overhead Squats

20 Front Squats

Rx: 95/65 Rx+:135/95

-Do 4 burpees every minute, including at the start of the WOD.

Friday 092118

CrossFit Brunswick – CrossFit

-It’s FREE FRIDAY! Bring a friend to any class for a FREE partner workout today! Stay after the 6:15 class and join us for food, drinks (BYOB), and merriment at the CFB Social!!


Grab your partner and come on by for a free workout TODAY! Any class. Social tonight after the 6:15! #fridaysarethebest #bringafriend #friyay #crossfitbrunswick

Warm-up

20min for Warm-up, Mobility, & Instruction

3-5min “Dodgeball”

Then, Coach’s Choice Shoulder Mobility, 8-10min

Then, 3 sets of 10

Cs&Ds

Push-ups

WBS

Review and Warm-up Strict Ring Dips

Strength

Strict Ring Dips (5 x 5)

-Scale UP with added weight.

-Scale DOWN with band/partner assistance, straight-bar dips, or box dips.

-10min Cap

Metcon

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups
-15min Cap

-Must do the workout SOLO to be Rx.

-PARTNER VARIATION:

1200m Row, swapping ever 300m

60 Thrusters, 45/35, swapping every 15 reps

40 Pull-ups, swapping every 10reps.

Extra Credit

Strength/Accessory: 60 GHD Sit-ups in as few sets as possible.

Skill/Conditioning: 10min EMOM, 3 Box Jumps AHAP

Mobility: Couch Stretch, 3min/side

Thursday 092018

CrossFit Brunswick – CrossFit

-The Free Friday & CFB Social will be TOMORROW! Bring a friend to any class for a FREE partner workout! CFB Social to follow the 6:15 class!!


Pulling all the strings to get to Friday quicker! #comeonFriday #sprintintotheweekend #fridayeve #crossfitbrunswick

Warm-up

15min for Warm-up, Mobility, & Instruction

40sec Single-Unders

20sec Rest

40sec Run In Place

20sec Rest

40sec Double-Unders (or attempts)

20sec Rest

40sec Run In Place

20sec Rest

Then, Mobility

Calf/Achilles Stretch, 1min/side

Hamstring Stretch, 1min/side

Then,

30′ High Knees + 15′ Sprint

30′ Butt Kickers + 15′ Sprint

Strength

Today we are going to do some Sprints outside!

6 x 50m Sprints

-1 Sprint every 90sec for 9min.

-Do first two-three sprints @ ~70-75% speed to warm-up

-Do last three sprints @ Max Effort.

(if the weather turns bad or you need to modify with a row sprint, do 6 x 75m Sprints.)

Metcon

Metcon (AMRAP – Rounds and Reps)

20min Partner AMRAP:

100 Double-Unders

50 AMSU

25 HR Push-ups

-Partners will swap EMOM.
-Score will be total rounds completed plus any remaining reps.

Extra Credit

Strength/Accessory: 60 GHD Hip Ext in as few sets as possible.

Skill/Conditioning: 10min EMOM, 1 Rope Climb

Mobility: Banded Ankles, 3min/side