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.

1/12/19

CrossFit Brunswick – CrossFit

Warm-up

400m run

5 sets:

5 push ups

5 front squats w/barbell

5 strict press

Metcon

Chris Kyle (Time)

3 Rounds:

40 Kettlebell swings 53/35

40 Box Jumps 24″/20″

40 Thrusters 65/45

40 Elevated Push ups (feet on 24″/20″ box)

Cool Down

Tabata planks 30/10 3rounds:

1: Front

2: Left side

3: Right Side

4: Feet 6″

800m weighted walk

1/11/19

CrossFit Brunswick – CrossFit

Warm-up

Pizza Game!

20 box step ups w/ a med ball

15 push ups

10 wbs

15 box step ups

10 push ups

8 wbs

10 box step ups

6 push ups

5 wbs

Skill Work

We’ll spend 15min working on getting upside down!

Just learning- work with a coach getting upside down on a wall

Intermediate- work on handstand hold with or without a wall and handstand walk

Advanced- work on handstand walk and transitioning from a headstand into a handstand without a wall

Metcon

Kelly (Time)

5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#

1/10/19

CrossFit Brunswick – CrossFit

Warm-up

200m jog

3 sets w/empty barbell:

8 good mornings

5 straight leg DL

6 alt front rack lunges

4 shoulder press

warm up to 60% of DL

Strength

Deadlift (8X4)

4 deadlifts every 2min for 16min. Start at 60% of your 1RM and build to a heavy set of 4. Complete 6 DB lunges after each set.

Metcon

Metcon (Time)

4 rounds 18min cap:

400m row

6 DL

5 Hang power cleans

4 Alt front rack lunges

2 S2OH

115/85 (RX+ 155/105)

1/9/18

CrossFit Brunswick – CrossFit

Warm-up

“Roxanne” w/burpees

100′ walking lunge

100′ walking samson stretch

100′ high knees

100′ butt kicks

couch stretch 1min per leg

calve stretch on rig 1min per leg

groin strect 1min

Accessory

8x100m sprints with 1min rest between each sprint, 1min rest begins when all athletes have crossed the line. Use the first 4 sprints to work up to a full sprint.

1: 100m sprint at 60%

2: 70%

3: 80%

4: 90%

5-8: 100%

Metcon

Metcon (AMRAP – Rounds and Reps)

15min:

1 rope climb (+legless)

30 air squats

20 AMSU (+T2B)

15 HR push ups (+HSPU)