Wednesday 091918

CrossFit Brunswick – CrossFit

-The Free Friday & CFB Social will be THIS Friday the 21st! Bring a friend to any class on Friday for a FREE partner workout! CFB Social to follow the 6:15 class!!


Did someone say FREE CROSSFIT? That’s right! Free Friday is this week and any class is free with a social following the last class! #freefriday #friyay #thesocialishere #crossfitbrunswick

Warm-up

15min for Warm-up, Mobility, & Instruction

3sets For Quality:

10 High-Hang Muscle Snatch w/PVC

10 Wall Squat Therapy w/PVC

Then, Mobility:

PVC Shoulders, ~2min

T-Spine Extension, ~2min

Then, w/ empty barbell:

5 High-Hang Power Snatch + 1 OHS

5 Low-Hang Power Snatch +1 OHS

5 Mid-Shin Power Snatch +1 OHS

5 Low-Hang Squat Snatch

5 Mid-Shin Squat Snatch

Warm-up Squat Snatch to ~60%1RM

Strength

Snatch (12 x 1 + 1)

-1 Snatch + 1 OHS

-1rep EMOM for 5min (5sets) @ 60-65%

1min Rest

1rep every 90sec for 6min (4 sets) @ 70-75%

-1min Rest

1rep every 2min for 6min (3reps) @ 80-85%

-only use 1 weight for each wave

-Focusing on our “Squat Snatch” technique today. If unable to squat snatch your opening rep, then focus on pausing in the landing position then lowering yourself below parallel.

-Try and not move your feet between the snatch and the OHS.

Metcon

Metcon (3 Rounds for weight)

Three 3min AMRAPs for Weight:

5 Bar-Facing Burpees

1 OHS*

3min REST between Rounds

*Athletes will choose their weight on this metcon. Score for each round will be weight on the barbell times reps completed.

Extra Credit

Strength/Accessory: 5 x 10 DB Bicep Curls AHAP

Skill/Conditioning: 4 x 400m Runs, 2min Rest between runs

Mobility: Bow & Arrows Stretch, 3min/side

Tuesday 091818

CrossFit Brunswick – CrossFit

The Free Friday & CFB Social will be THIS Friday the 21st! Bring a friend to any class on Friday for a FREE partner workout! CFB Social to follow the 6:15 class!!
-Don’t forget to place your Driven Nutrition Supplement order today!


Put in the work, and you’ll find respect. Don’t cut corners. Stay true to the course. #Tuesdaytalks #earnedrespect #workforit #HWPO #crossfitbrunswick

Warm-up

12min for Warm-up, Mobility, & Instruction

60′ High Knees (30′ forward, 30′ backwards)

10 Air Squats

60′ Butt Kickers (30′ forward, 30′ backwards)

10 Air Squats

60′ Walking Samson Stretch (30′ Down & Back)

10 Air Squats

60′ Soldiers March (30′ Down & Back)

10 Jump Squats

60′ Banded Glute Activation (30′ forward, 30′ backwards)

10 Jump Squats

60′ Banded Glute Activation (30’to the right, 30′ to the left)

10 Jump Squats

Then, Mobility

Rig Squat/Bottom Squat Hold, 2min

Warm-up Front Squats

Strength

Paused Front Squat (10 x 3)

-20min Cap

-Use first 5 sets to find a working weight for today (~65-75% 1RM Front Squat), then 5 sets of 3 reps all at the same weight.

-We are looking for a 3 sec pause in the bottom position on ALL THREE REPS of each working set.

Metcon

Metcon (Time)

For Time, 18min Cap:

800m Run

10 alt Front Rack Lunges 95/65 (+135/95)

400m Run

15 alt Front Rack Lunges 95/65 (+135/95)

200m Run

20 alt Front Rack Lunges 95/65 (+135/95)

Extra Credit

Strength/Accessory: 5 x 10 GHRs

Skill/Conditioning: 10min EMOM, 5 + 5 DB C&J

Mobility: Bar Smash/Foam Roll Legs

Monday 091718

CrossFit Brunswick – CrossFit

-The Free Friday & CFB Social will be THIS Friday the 21st! Bring a friend to any class on Friday for a FREE partner workout! CFB Social to follow the 6:15 class!!
-Don-t forget to place your Driven Nutrition Supplement order by tomorrow!


Contemplating those weekend decisions like.. #allthefootball #allthesnacks #allthebeer #worthitornaw #crossfitbrunswick

Warm-up

15min for Warm-up, Mobility, & Instruction

2 Rounds

20sec KBS

10sec REST

20sec Goblet Squats

10sec Rest

20sec 1-arm KB Deadlift (right)

10esc Rest

20sec 1-arm KB Deadlift (left)

10sec Rest

Then, Mobility

Coach’s Choice Lower back, Glutes, & Hamstrings, 5min

Review & Warm-up Deadlift to ~50% 1RM

Strength

Deadlift (10-10-8-6-4)

-1 set of 3min for 15min (5 sets)

10 @ 50%

10 @ 60%

8 @ 70%

6 @ 80%

4 @ 85%

-Do 5 T2B (or progressions) per set, focusing on your kipping technique.

Metcon

Metcon (AMRAP – Rounds and Reps)

12min AMRAP:

30 KBS 53/35

20 WBS 20/14

10 Toes-to-Bar

Extra Credit

Strength/Accessory: 4-Position Tabata Planks, 3 Rounds

Skill/Conditioning: Death-By Strict HSPU

Mobility: Banded Spinal Mobilization, 3min/side

Sunday 091618

CrossFit Brunswick – CrossFit


“With a strong mind, you can conquer all. Your mind is limitless.” -J. J. Goldwag #trainyourmind #becomelimitless #crossfitbrunswick

Warm-up

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

Metcon

Partner Monster Mash Today!

Metcon (Weight)

Two Leapfrog Rounds for Weight, 15min Cap:

500m Row

400m Run

1RM Thruster
-Partner A will Row 500m, then Partner B will Run 400m, then Partner A will find a heavy Thruster. Team will then repeat the round with Partner B beginning the row.

-5min break between metcons

Metcon (Time)

Partner Relay For Time, 15min Cap:

21-15-9-9-15-21

Thrusters 95/65

Then, 400m Sprint.
-Partners will swap after each full set.

For ex: Partner a does 21 thrusters, then Partner B does 15 thrusters, then Partner A does 9 thrusters, and so on.

-Once the final thruster is done, both partners will do a 400m Run, one after the other to finish the WOD.

-Score is time taken to complete.

Saturday 091518


CrossFit Brunswick – CrossFit


#herowodsaturday #honorthyheroes #honorthefallen #RIP

Warm-up

20min for WOD Explanation & Athlete’s Choice Warm-up

-Take your time warming up all three barbell movements today.

Metcon

Otis (AMRAP – Reps)

Complete as many reps as possible in 15 minutes of:

1 back squat, 1 shoulder press, 1 deadlift

2 back squats, 2 shoulder presses, 2 deadlifts

3 back squats, 3 shoulder presses, 3 deadlifts

Etc.

Use 1½ body weight for the squats and deadlifts and ¾ body weight for the presses.
Im memory of, U.S. Marine Lt. Col. Christopher “Otis” Raible, 40, of North Huntington, Pennsylvania
To learn more about Otis click here
-Scale down with light weight selection. For ex:

Bodyweight for Back Squat & Deadlifts, 1/2 Bodweight for Shoulder Press.