1/8/19

CrossFit Brunswick – CrossFit

Please remember to preregister for classes to ensure your spot in the class as well as adequate coaches!

Driven Orders will be placed on the 15th of this month, just ask a coach!

Don’t forget about referral bonuses! Sign up a friend get a month free!

Free Friday and the social will be January 18th!

Athlete Injury Prevention Clinic will be held Saturday January 26th after the Hero WOD! Join and get some great tips!

Warm-up

3 sets Tabata 30sec on 10sec off:

handstand hold

HR push up

DU (singles)

w/ a barbell:

5 hang power cleans

5 strict press

5 back squats

5 presses from the back rack

warm up strict press to 65%-75%

Shoulder Press (7×3 at 65%-75% 1rm )

From the floor every 90 seconds 3 shoulder press at 65%-75% 1 rm, in remaining time complete 5 dumbbell presses (dumbbell bench press) at a moderate weight.

Metcon

Metcon (Time)

5 rounds:

200m run

10 HSPU (+strict)

15 box jump overs 24″/20″ (+30/24)

8 clean and jerks 115/75 (+135/95)

1/7/19

CrossFit Brunswick – CrossFit

Please remember to preregister for classes to ensure your spot in the class as well as adequate coaches!

Driven Orders will be placed on the 15th of this month, just ask a coach!

Don’t forget about referral bonuses! Sign up a friend get a month free!

Free Friday and the social will be January 18th!

Athlete Injury Prevention Clinic will be held Saturday January 26th after the Hero WOD! Join and get some great tips!


Warm-up

400m run/500m row

3 sets:

10 pvc pass throughs

10 wall squat therapy

5 barbell thrusters

Bottom sqaut hold while coach goes over the strength, then warm up 1& 1/4 front squat

Strength

Working from floor 5×3 1& 1/14 front squats, one set every 2:30. After each set perform 10 alt DB snatches use the same weight for all 5 sets.

1 & 1/4 Front Squat (3 3 3 3 3)

From the Floor
Start at 50% of your 1 rep max front squat, 60%/70%/80%/85%

Dumbbell Snatch (10 10 10 10 10 )

Use the same weight for all 5 sets, use a weight lighter than usual and focus transitions whether it’s from the floor or on the way down.

Metcon

Metcon (Time)

21-15-12-9-6:

Cal row

thrusters 75/55 (+95/65)

bar over burpees (bar facing)

Sunday 1/6/18

CrossFit Brunswick – CrossFit

Please remember to preregister for classes to ensure your spot in the class as well as adequate coaches!

Driven Orders will be placed on the 15th of this month, just ask a coach!

Don’t forget about referral bonuses! Sign up a friend get a month free!

Warm-up

200m jog

50′ burpee broad jump

50′ walking lunge

1min bottom squat hold

banded shoulder stretch 1min each shoulder (green band from rig)

bow and arrow stretch 30 sec each arm

Metcon

modifications/scales:

for low impact 500m row

x2 for singles

for shoulder mobility russian KBS

pull ups: ring rows/incline dumbell rows/bent over rows/jumping pull ups

Metcon (AMRAP – Rounds and Reps)

30min Partner leap frog:

400m run (RX+ with 35#/25# plate)

15 goblet squats 53/35 (RX+70/53)

30 DU (RX+ unbroken)

15 KBS 53/35 (RX+ 70/53)

10 pull ups (RX+ 5 BMU)
In order for score to count both partners must participate in core work after metcon.

Core Work

Tabata plank holds

20sec on 10sec off 3 rounds:

1: front plank

2: left side

3: right side

4: feet 6″

Try to complete all three rounds!!!!

Saturday 1/5/19

CrossFit Brunswick – CrossFit

Please remember to preregister for classes to ensure your spot in the class as well as adequate coaches!

Driven Orders will be placed on the 15th of this month, just ask a coach!

Don’t forget about referral bonuses! Sign up a friend get a month free!

Warm-up

400m run

10 front squats w/barbell

10 hollow rocks

10 thrusters w/barbell

10 HR push ups

10 jump squats

50′ walking samson stretch

5 box step ups

50′ high knees

5 box step ups

50′ butt kicks

5 box jumps

Metcon

The Don (Time)

For time:

66 Deadlifts, 110#

66 Box jump, 24″

66 Kettlebell swings, 1.5 pood

66 Knees to elbows

66 Sit-ups

66 Pull-ups

66 Thrusters, 55#

66 Wall ball shots, 20#

66 Burpees

66 Double-unders
In honor of U.S. Marine Corporal Donald M. Marler, 22, of St. Louis, Missouri, died on June 6, 2010
To learn more about The Don click here

1/4/19

CrossFit Brunswick – CrossFit

Warm-up

Easy 200m jog

6 min TABATA (20 secs on/10 secs off) :

-shoulder circles

-PVC pass throughs

-elevated CAT stretch

3 sets:

5 strict press w/ bar

20 sec plank hold

10 sec HS hold

3 sets:

3 KB swings (53/35)

3 goblet squats

3 KB lunges

Gymnastics

HSPU Practice:

Option 1 (Advanced):

10 min AMRAP:

45 DU (90 singles)

15 HSPU

Option 2 (Intermediate):

-Practice HSPU with coach

Option 3 (Progressing):

-3 sets not for time (10 min cap):

10 box handstand push ups

30 sec HS hold (or downdog hold to scale)

5 wall walks

Metcon

Metcon (AMRAP – Reps)

4 min AMRAP:

10 push ups

20 goblet squats (53/35)

Rest 2:30

4 min AMRAP:

20 KB lunges (53/35)

30 sit ups

Rest 2:30

4 min AMRAP:

20 KB swings (53/35)

10 burpees over the KB