Tuesday 12/11/18

CrossFit Brunswick – CrossFit


5:15 class getting it with some rowing! The faster you move the warmer you are! #crossfitbrunswick #rowfasternotharder #515dosomework

Warm-up

400m Run

K-star lunge 30sec per side

Banded tricep stretch 30sec per side

3 sets:

10 Ring Rows

5 Barbell Good Mornings

5 Hang Power Cleans

3min to warm up power clean

Weightlifting

Reps will be unbroken every 30sec for 3min, there will be a 1min rest after each 3min cycle. Below are suggested weights.

Weight:

A. 75/55 (+135/+95)

B. 95/65 (+155/+105)

C. 115/85 (+175/+120)

A: Power Clean (4 4 4 4 4 4)

4 Unbroken reps every 30sec for 3min

B: Power Clean (3 3 3 3 3 3)

3 Unbroken reps every 30sec for 3min

C: Power Clean (2 2 2 2 2 2)

2 Unbroken reps every 30sec for 3min

Metcon

Metcon (No Measure)

On a 21min clock:

0-7min

50-40-30 Russian KB Swings 35/25 (+53/+35)

50-50-50 single unders (+DU 30-30-30)

7-14min

40-30-20

Alt KB push up 35/25 (+53/+35)

20-20-20

Alt jumping lunges

4-21min

30-20-10 Single arm KB hang power clean 35/25 (+53/+35)

10-10-10 Burpee box jump overs 24″/20″

Monday 12/10/18

CrossFit Brunswick – CrossFit

Warm-up

5OOM Row moderate pace

Banded front rack lunged 30sec per side

doorway stretch 45sec per side

2 sets:

5 downward dog to seal

10 twisted cross

20sec plank hold

3 sets:

5cal row

5 thrusters w/barbell

Metcon (No Measure)

7 rounds

Every 2:30

row 250m/200m (+300m/+250m)

10 thrusters 75/55 (+95/+65)

Hold plank with any remaining time

Rest 30 sec between rounds

Accessory

9min EMOM:

1: 16 seated Arnold press (8 per arm)

2: 20 arm floor press (10 per arm)

3: 20 Tate press

Repeat

1: Seated Arnold Press

Type the details of the weightlifting

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2: Floor Press

3: Tate Press

Type the details of the weightlifting

Thursday 12/6/18

CrossFit Brunswick – CrossFit

The gym will be closed for renovations Saturday December 8th and Sunday December 9th! !

Christmas party and White Elephant exchange will be held at the Box on December 14th! Bring a dish and a friend!

Driven Orders will be placed on December 15th!

Warm-up

Warm-up (No Measure)

All @ 100ft:

High knees

Butt kicks

Walking lunges w/ twist

Toy soldiers

Hurdle walks

Banded front rack (30 secs per side)

Passive bar hang (30 secs)

3 sets:

5 inch worms

5 ring rows

3 power cleans (build in weight each set)

Power Clean Complex

Set an 18 min clock with 2 min intervals:

1: Power clean complex

1 clean pull + 1 power clean w/ pause in receiving position + 1 power clean (135/95)

**this is strictly for movement practice, this should NOT be heavy, so modify weight if needed. Score set with best technique

2: KB rows

20 Single arm Bent over KB rows (10 per arm) (pick a moderate weight)

3: Midline Activation:

15 hollow rocks + 15 supermans + 10 KB RDL’s

Metcon

Metcon (AMRAP – Reps)

8 min AMRAP:

3-6-9-12-15..etc

Pull ups (ring rows)

1-2-3-4-5..etc.

Power cleans @ 125/80

**modify weight as needed
Rx+ (155/115)

Wednesday 12/5/18

CrossFit Brunswick – CrossFit

Warm-up

Warm-up (No Measure)

400m Run or 500m Row

Pigeon (30 secs per side)

Saddle Stretch (40 secs)

2:30 mins of squat complex:

5 air squats + 5 external knee pushes (per side) + 5 cook squats

~5 mins to warm up to 60% of back squat

Strength

Back Squat (8×3 @ 60%)

Every 90 secs for 12 mins:

3 Back Squats @ 60%

Metcon

Metcon (AMRAP – Rounds)

16 min AMRAP:

45 Calorie Row

50 HSPU

30 KB swings (53/35)

50 WB (20/14)

Cool Down

Warm-up (No Measure)

Foam Roll Quads and Hamstrings 3 minutes per side

Tuesday 12418

CrossFit Brunswick – CrossFit

Warm-up

Warm-up (No Measure)

Easy 400m jog

Doorway stretch (45 secs)

Banded shoulder (30 secs per arm)

Hip Mobility (30 secs per leg)

Calf Stretch (30 secs per leg)

2 sets:

20 hip swings on the rig (10 per leg) (forward/backward)

10 kipping swings

2 sets:

3 T2B (scale as needed)

3 box jump overs (24/24)

Skill Work

Toes 2 Bar

Pick an Option:

-Option A (Advanced):

1-10 UB TTB (Death by)

**30 DU after each set

**cap at 10 mins

-Option B (intermediate):

10 mins to work on TTB technique

-Option C (Progressing):

On a 10 min clock

3 sets (not for time):

10 leg raises (candle sticks)

20 hollow rocks

30 kipping swings

Metcon

Metcon (AMRAP – Reps)

Every 5 mins for 20 mins:

400m run or 500m Row

14 Power Snatches @ 75/55

Max effort box jump overs in remaining time (24/20)

Scoring- Snatches plus Box Jumps Completed

Extra Credit

Warm-up (No Measure)

Pigeon Stretch 2 minutes per side

Calf Stretch 2 minutes per side