Tuesday 011618

CrossFit Brunswick – CrossFit

Box News: Free Friday and CFB Social this Friday the 19th, so get your friends ready!

Second Nutritional Lecture will be this Saturday the 20th at 10am.


6 Week Challenge Intro class 1, round 2. Keep up the great work guys! #6weekchallenge #newbies #crossfitbrunswick #rowing

Warm-up

10min for Warm-up, Mobility, & Instruction

60′ High Knees

60′ Butt Kickers

60′ Walking Samson Stretch

60′ Walking Groiner Stretch

60′ Banded Glute Activation (forward)

60′ Banded Glute Activation (backward)

Then, Mobility:

2min Rig Squats

Warm-up Back Squats

Strength

Back Squat (10 x 5)

-1 set of 5 reps every 90sec for 15min (10sets)

-Use first 5 sets to warm-up to today’s working weight, 70-75%1RM.

-Perform last 5 sets at same weight.

-Practice/warm-up Box Jump-Overs between sets.

Metcon

Metcon (3 Rounds for reps)

Three 5min Rounds for Reps:

0:00-5:00

30cal Row

30 Box Jump-Overs 24/20

30 Burpee to 6″

5:00-10:00 REST

10:00-15:00

30 Box Jump-Overs 24/20

30 Burpee to 6″

30cal Row

15:00-20:00 REST

20:00-25:00

30 Burpee to 6″

30cal Row

30 Box Jump-Overs 24/20

Extra Credit

Strength/Accessory: 5 x 8-10 DB Bicep Curls

Skill/Conditioning: 5 x ME HS Hold

Mobility: Banded Ankles, 3min/side

Monday 011518

CrossFit Brunswick – CrossFit

Box News: Free Friday and CFB Social this Friday the 19th, so get your friends ready!

Second Nutritional Lecture will be this Saturday the 20th at 10am.

Warm-up

10min for Warm-up, Mobility, & Instruction

2 Rounds

20sec Jump Rope

10sec Rest

20sec AMSU

10sec Rest

20sec Air Squats

10sec Rest

Then, 5reps each w/empty Barbell

Hang Power Cleans

Elbow Rotations

Back Squats

Good Mornings

Front Squats

Mobilize as needed

Wrists & Ankles

Warm-up Complex

Strength

Clean Complex (10min EMOM)

1 x Clean

1 x Hang Clean
-1 Set of the complex EMOM for 10min

-Start light and add weight every TWO rounds building to a heavy set of the complex.

Metcon

Metcon (Time)

For Time, 30min Cap:

100 Double Unders

50 AMSU

25 Hang Cleans 95/65

80 Double Unders

40 AMSU

20 Hang Cleans 115/80

60 Double Unders

30 AMSU

15 Hang Cleans 135/95

40 Double Unders

20 AMSU

10 Hang Cleans 155/105

20 Double Unders

10 AMSU

5 Hang Cleans 185/125

Extra Credit

Strength/Accessory: 5 x ME STRICT Hanging Knee Raises

Skill/Conditioning: 10min EMOM 10 Burpees to 6″ Target

Mobility: Lax Ball to Calves/ankles

Sunday 011418

CrossFit Brunswick – CrossFit

Box News: Free Friday and CFB Social this month will be on Friday the 19th.

Second Nutritional Lecture will be Saturday the 20th at 10am.


#partnerwod #overheadlunge #openprep2018

Warm-up

10min for WOD Explanation & Athlete’s Choice Warm-up

Metcon

Team WOD!!

WOD 1 10min

REST 3min

WOD 2 10min

REST 3min

WOD 3 10min

Teams of 3 today!!

Metcon (AMRAP – Reps)

10min Relay for AMREP:

300m Row

ME Bench Press 75/55
-On 3-2-1 GO, one athlete will start on the rower and row 300m. As soon as that athlete finishes the will move to the barbell and do a Max Set of Bench Presses. The set ends when the athlete fails a rep or their partner touches the bar.

-Second athlete will begin the row as soon as the first finishes their row.

-Third Partner will spot on the bench press and athletes will rotate accordingly.

-Score will be combined total of all bench presses completed.

Metcon (Weight)

10min to establish a 1RM
-Teams MUST share a bench/barbell and will have 10min to EACH find a 1RM or heavy single. Score is combined total of max weight lifted.

Metcon (AMRAP – Rounds and Reps)

10min Relay:

200m

1 Rope Climb
-On 3-2-1- GO one athlete will do a 200m Run followed by 1 Ropeclimb. As soon as the first athlete finishes their run, they can TAG the next athlete who may then begin their 200m run.

Saturday 1-13-18


CrossFit Brunswick – CrossFit

Friday 011218

CrossFit Brunswick – CrossFit

Box News: Free Friday and CFB Social this month will be on Friday the 19th.

Second Nutritional Lecture will be Saturday the 20th at 10am.


That was a brutal one! #Crossfitbrunswick #Toestobar #321go #abodyinmotionstaysinmotion

Warm-up

15min for Warm-up, Mobility, & Instruction

400m Run or 500m Row

Then, 5reps each w/empty barbell

Clean Deadlifts

Hang Clean Pulls

Hang Clean High-Pulls

Hang Muscle Clean

Hang Power Clean

Power Clean

Front Squat

Squat Clean

Shoulder Press

Push Press

Mobility:

Athletes Choice As Needed

Warm-up Clean

Strength

Clean (20min to buid to a 3RM)

-20min to build to a heavy triple.

-Does not have to be touch and go, but must be done in 30sec or less.

-Get at least 1 set in at the weight you’ll be using in today’s Metcon.

-Warm-up & Practice HSPU between sets.

Metcon

CrossFit Games Open 15.4 (AMRAP – Reps)

8-Minute ARMAP of:

3 Handstand Push-ups

3 Cleans, 185#/125#

6 Handstand Push-ups

3 Cleans, 185#/125#

9 Handstand Push-ups

3 Cleans, 185#/125#

12 Handstand Push-ups

6 Cleans, 185#/125#

15 Handstand Push-ups

6 Cleans, 185#/125#

18 Handstand Push-ups

6 Cleans, 185#/125#

21 Handstand Push-ups

9 Cleans, 185#/125#

Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.
If you are preparing for the 2018 Open, make sure your HSPU or done to the appropriate standard!

Extra Credit

Strength/Accessory: 5 x ME 90/90 Hold

Skill/Conditioning: 2 x 1000m Row, rest equal to work

Mobility:Upper back, neck and shoulders!