Saturday 1/31


CrossFit Simsbury – CrossFit

No kids, and no yoga today

Metcon

Metcon (Time)

Partner Monster Mash

3 Rounds:

12 Bar Facing Burpees

6 Squat Cleans 135/95

3 Chest to Bar Pullups

Rest 5 minutes

3 Rounds

15 Calorie Row

15 KB Swing 53/35

Rest 5 minutes

3 Rounds

20 Wallballs 20/16

20 Air Squats

Rest 1 minute

Accumulate 5 minutes of front plank. One partner works at a time. 5 minutes is combined time.

Saturday 1/31 Endurance


CrossFit Simsbury – Endurance

Warm-up

(No Measure)

Tabata

Goblet squat and explode

Jump Rope

Lean forward with flat back practice on ground

Metcon

Metcon (Time)

200m – 30sec rest X3

300m – 30sec rest X2

400m – 30sec rest X1

300m – 30sec rest X2

200m – 30sec rest X3

Friday 1/30

CrossFit Simsbury – CrossFit

Yoga @ 10am

Weightlifting

Shoulder Press (Find 3RM )

Metcon

Metcon (Time)

Rowing “Helen”

3 Rounds

400m Row

21 KB Swing 53/35

12 Pullups


L2:

KBS 44/26

Assisted PU

L1:

KBS 35/18

Ring Rows

Weightlifting

Unstable Bench (3×20 same)

Thursday 1/29

CrossFit Simsbury – CrossFit

Weightlifting

Snatch (3 reps EMOM 10 (same))

Pick a weight that allows you to work technique and SPEED. These are all touch-and-go.

Metcon

Metcon (No Measure)

EMOM 12

1 – 30 seconds of your Goat

2 – 10 Box Jump 30/24 (“high”)

** Pick 2 goats, and alternate rounds **
Goat = something you suck at and/or hate doing. If you are going to do something with a bar, it must be very light. Be honest with yourself. We all have goats.

Ideas – Pullups, Handstand Pushups/Holds, Rope Climbs, Pistols, Ring Hold or Dips, Double Unders, Muscle Ups, Wallballs, Air Squats, Toes to Bar

Cash Out

50 Hollow Rocks

http://gymnasticswod.com/content/hollow-rock

Gymnastics


CrossFit Simsbury – Gymnastics

Gymnastics

Handstand Push-ups

4 sets of max reps

Metcon

Metcon (AMRAP – Reps)

AMRAP 5

10 box jumps

10 HSPU

Rest 2 minutes

AMRAP 4

5 pull ups

60 m sprint

Rest 2 minutes

AMRAP 3

10 alt. Pistols

10 burpees

Wednesday 1/28


CrossFit Simsbury – CrossFit

Normal schedule today. The following workouts are not 1 big workout. They are 3 individual workouts. Everybody will finish under the time cap, reset, and then you will all start the next. Each should be at 100% effort (Dont game it)

Metcon

Metcon (Time)

5 Rounds

10 Pullups

10 Power Cleans 135/95

* 10 min time cap *


L2:

Ring Rows

PC 95/65

L1:

Ring Rows

PC 65/35

Metcon

Metcon (Time)

4 Rounds

30 Double Unders

30 Air Squats

* 10 min time cap *
—-

L2:

15 DU

30 Air Squats

L1:

90 Single Unders

20 Air Squats

Metcon

Metcon (Time)

3 Rounds

20 Wallballs 20/16

20 Deadlifts 135/95

* 10 min time cap *
—-

L2:

WB 16/10

DL 95/65

L1:

WB 10/6

DL 65/35

*** If you have bad form on the Deadlifts, you will get a penalty of 10 burpees to be done immediately. You all have good deadlifts. Do not get sloppy because its light weight. Slow is smooth. Smooth is fast. ***

Cash Out

100 Band Pull Aparts

Couch Stretch

Wednesday 1/28 Oly


CrossFit Simsbury – Oly Lift

Warm-up

(No Measure)

10 Squat Therapy Squats

10 Mtn Climbers

10 Squat Jumps

10 Jumping Lunges

Skill – Heavy Clean Pulls (back angle)

Metcon

Metcon (Weight)

15 mins -Starting at 50% of 1RM

5 Squat Cleans then increase weight

When you reach your max weight do as many reps as possible. REST AS NEEDED.

Score = Weight (Reps at highest weight in comments)

Wednesday 1/28 Endurance


CrossFit Simsbury – Endurance

Warm-up

(No Measure)

Mobility

Lax ball chest and shoulders

Warm up

20m Sprint

20m Butt Kicks

20m Sprint

20m High Knees

Metcon

Metcon (Distance)

Row 10 strokes hard followed by 10 light. Then row 20 strokes hard followed by 20 light. 30 hard, 30 light….

40-40. 50-50. 40-40. 30-30. 20-20. 10-10

Cash out – 50 Calories (max resistance)

Monday 1/26 Oly Class

CrossFit Simsbury – Oly Lift

Warm-up

(No Measure)

Hip Mobility

- Goblet Squat Hold

- Box pigeon

10 BP Squats

10m Spiderman Crawl

10 Alternating Lunges

10m Burpee B Jumps

Metcon

Weightlifting

Paused Front Squat

Metcon (AMRAP – Rounds)

10min AMRAP (95/75)

Power Snatch

Split Jerk

10m Overhead Walking Lunges

Monday 1/26

CrossFit Simsbury – CrossFit

Normal Monday. Tuesday we will be CLOSED all day.

Weightlifting

Front Squat (2 reps EMOM 10 (same weight) )

Metcon

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
—-

L2:

DL 155/105

Scaled HSPU on wall

L1:

DL 95/65

Box HSPU

Cash Out

3×5 single leg RDL

and then

2 minute plank