1/18/19

CrossFit Brunswick – CrossFit

Warm-up

100′ walking Samson stretch

7 candle sticks

100′ high knees

20 air squats

50′ walking lunge w/twist

10 superman

50′ butt kicks

10 jump tucks

5min Pizza Game

Accessory

25min

Today we are going to go over the GHD, GHD sit ups, GHR, and Hip Extensions.

Then perform the following:

3×5 GHD sit ups

3×5 GHR

3×5 Hip extensions

Metcon

Metcon (AMRAP – Rounds and Reps)

20min Partner Leap Frog:

10 wbs 20/14

10 kbs 53/35 (+70/53)

5 burpee box jumps 24/20 (+30/24)

5 t2b (+GHD sit ups)

200m run

1/17/19

CrossFit Brunswick – CrossFit

Warm-up

400m jog

bow and arrow stretch 1min each side

pvc shoulders

twisted cross 30sec each side

w/barbell 3sets:

3 strict press

2 push jerks

warm push jerk to 55%-60% of 1rm

Strength

Starting at 55%-60% of 1rm, 4 reps every 90sec working towards a heavy set of 4. After each set 3-5 strict pull ups or 5-7 ring rows, pull ups/ring rows scored in wodify as total reps.

Push Press (7×4)

Strict Pull-ups

Ring Rows

Metcon

Metcon (Time)

400m run

20 Ground to OH 75/55 (+95/65)

200m run 15 Shoulder to OH 75/55 (+95/65)

400m run

10 bar over burpess

1/16/19

CrossFit Brunswick – CrossFit

Don’t forget Free Friday is this Friday! The social will be after the 615 class!

24 hour access will be up and running soon! Let Sarah or Keith know if you need a key!

Warm-up

4sets:

150m row

complex w/barbell, Power clean/Front sqaut/Strict press/Front sqaut/Push jerk

warm to 50% of clean and jerk weight

Strength

Perform one set of the complex every two minutes, starting at 50% of 1rm clean and jerk working up to a heavy single. In time remaining, utlizing a bench 10 single arm KB row, 5 each arm.

Suggested % scheme:

50%

60%

65%

70%

75%

85%

Heavy single

Clean + F. Squat + Jerk Complex (7×1)

1x Clean +

1x Front Squat +

1x Jerk

Metcon

One metcon with two scores, athlete may chose weight for the workout. The first score will be for time, the second score will be for total weight lifted.

Metcon (Time)

4 rounds:

400m row

15 AMSU

10 Push ups (+hand release)

5 burpees

1 Clean Jerk (+ squat clean and split jerk)
Athlete’s choice on Clean and Jerk weight

Metcon (Weight)

4 rounds:

400m row

15 AMSU

10 Push ups (+ hand release)

5 burpees

1 Clean and Jerk (+ squat clean and split jerk)

1/15/19

CrossFit Brunswick – CrossFit

Warm-up

Partner Row(l)ing 2x each 100m; partner not rowing does OHS with PVC

Bergner warm up as a class w/empty barbell:

5 up downs

5 elbow high and outside

5 muscle snatch

5 snatch drops

5 hang snatch

warm up for opening weight of complex

Strength

1 set of the complex every 1:30, start your opening set at a weight that will allow you to progressively add weight. Build to a heavy a single of the complex, this won’t necessarily be a 1rm attempt. After each set do 2 snatch grip DL.

Hang Snatch + Overhead Squat (10×1)

Metcon

Metcon (Time)

3 rounds:

(15min cap)

15 cal row

12 hang power snatch 75/55 (+95/65)

10 pullups (+C2B)

8 T2B (+GHD sit ups)

Core Work

Tabata Planks 20/10 3 rounds:

1: Front Plank

2: Left Side

3: Right Side

4: Feet 6″ off the ground

1/14/19

CrossFit Brunswick – CrossFit

Warm-up

100′ walking lunge with twist

10 jumping squats

100′ walking hamstring strectch

10 burpees

100′ walking quad stretch

w/barbell:

5 hang power cleans

5 front squats

5 strict press

5 lunges

warm up front rack lunge

Strength

6×4 Front Rack Lunges, work at 65%-75% of your 1rm. If you do not have a 1rm in Wodify work at 50%-60% of your front squat. One set every 2:30, after each set complete 8 single arm DB hang clean and jerks (4 per arm).

Front Rack Lunge (6×4)

Metcon

Three metcons, 4 min each. There will be a 2min rest between each workout. Each workout will be scored seperately (Rounds and reps).

A: Metcon (AMRAP – Rounds and Reps)

4min:

8 front squats 75/55 (+95/65)

10 KBS 53/35 (+70/53)

B: Metcon (AMRAP – Rounds and Reps)

4min:

8 T2B

10 alt DB snatches 50/35

C: Metcon (AMRAP – Rounds and Reps)

4min:

8 OHS 75/55 (+95/65)

15 DU (+unbroken)

1/13/19

CrossFit Brunswick – CrossFit

Warm-up

Metcon

100′ walking Samson stretch

100′ high knees

100′ butt kicks

100′ walking lunge with twist

3sets:

20 DU (40 singles)

10 jump tucks

5 hollow rocks

Beast Mode (Time)

With a Partner:

50 walking lunges

40 pull ups

100 box jumps 24″/20″

40 DU

50 ring dips

40 knees to elbow

60 kettlebell swings 53/35

60 AMSU

40 DB hang squat cleans 35/25

50 GHD hip extension

60 wall ball shots

6 rope climbs
Partician reps as desired.