Sat 2/28 Endurance


CrossFit Simsbury – Endurance

Warm-up

(No Measure)

10 Bar Good Mornings

20m Sprint

10 Bent Over Row

20m Sprint

10 Squat to explode with bar

20m Sprint

X2

400m Row – Establish your personal “common faults” when rowing

Metcon

Metcon (No Measure)

3 X 800m Row / 1min Rest – “Reset” rowing form. Have 3 common rowing faults you need to work on written down on a white board. Find a ideal pace that you can maintain but is outside comfort zone.

5min rest before Time Trial

Metcon

800m Row (Time)

Max Effort 800m Row

Friday 2/27


CrossFit Simsbury – CrossFit

Oooooooooooooo Wow!!

Metcon

CrossFit Games Open 15.1 (AMRAP – Rounds and Reps)

9-Minute AMRAP of:

15 Toes To Bar

10 Deadlifts, 115# / 75#

5 Snatches, 115# / 75#
—–

Scale

15 Hanging Knee Raises

10 Deadlifts, 85# / 55#

5 Ground to Overhead, 85# / 55#

Weightlifting

CrossFit Games Open 15.1A (Weight)

6-Minutes to Establish:

1-RM Clean and Jerk

Thursday 2/26

CrossFit Simsbury – CrossFit

Metcon

Metcon (Time)

Brooks Member of the Month WOD!

10 Rounds

10 Box Jumps (30/24)

5 Power Cleans 95/65

3 Push Jerks 95/65

10 Air Squats

5 Handstand Pushups
—–

L2:

BJ 24/20

PC/Jerk 75/55

Scaled HSPU

L1:

BJ 20/16 or Step Ups

PC/Jerk 65/35

Box HSPU

Cash Out

100 Band Pull Aparts

Go 3-D if you want to get spicy

Wed 2/25 Endurance


CrossFit Simsbury – Endurance

Warm-up

(No Measure)

10 Bar Good Mornings

20m Sprint

10 Bent Over Row

20m Sprint

10 Squat to explode with bar

20m Sprint

X2

400m Row – Establish your personal “common faults” when rowing

Metcon

Metcon (No Measure)

3 X 800m Row / 1min Rest – “Reset” rowing form. Have 3 common rowing faults you need to work on written down on a white board. Find a ideal pace that you can maintain but is outside comfort zone.

5min rest before Time Trial

Metcon

800m Row (Time)

Max Effort 800m Row

Gymnastics


CrossFit Simsbury – Gymnastics

Gymnastics

Pull-ups (Skill work)

We are going to tackle the Butterfly Pull up today. Progressions and technique

Metcon

Metcon (3 Rounds for reps)

AMRAP 2

Butterfly pull ups

Rest 2 minutes

AMRAP 2

Muscle ups

Rest 1 minute

AMRAP 5

2 wall walks

2 360 turns on pull up bar

4 KTE

4 BP Burpees 45/25
L2 –

scaled Butterfly PU

Ground MU transition

75% wall walk

1 360 turn on bar

KTC

BPB 25/15

L1 –

Assisted Reg. PU

2 Ring Rows / 2 push ups

50% wall walk

Shimmy on bar X4

KTH

Reg. Burpees

Cash Out

Practice Triple Unders / Double Unders

Wednesday 2/25


CrossFit Simsbury – CrossFit

Weightlifting

Shoulder Press (10-10-10 same)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 5

5 Power Snatch 95/65

20 Double Unders
—-

L2:

75/45

10 DU

L1:

53/35

60 Single Unders

Weightlifting

Weighted Pull-ups (3-3-3-3-3 same)

Wed 2/25 Olympic


CrossFit Simsbury – Oly Lift

Warm-up

(No Measure)

10m Beast Hop

10 Side lunges in place

10m B. Jumps

10 Air front squats (hands on back of neck)

Clean Pull Review

Weightlifting

Clean Pull (3-3-3-3 Increasing)

Metcon

Metcon (AMRAP – Reps)

10 mins – Max Reps C&J @ 80% 1RM

* If you do not receive the bar in the squat it is a NO REP. If you do not land with arms locked out (Jerk) it is a NO REP. If you drop the bar before returning to the neutral standing position (Jerk Recovery) it is a NO REP.*

Tuesday 2/24


CrossFit Simsbury – CrossFit

Metcon

Blake (Time)

4 Rounds for time of:

100′ Walking lunge, 45lb plate overhead

30 Box jumps, 24”

20 Wall-Ball Shots, 20#

10 Handstand push-ups
In honor of U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, was killed September 21, 2010
To learn more about Blake click here
——-

L2:

KB weighted lunges (farmer carry)

BJ 20/16

WB 16/10

Scaled HSPU

L1:

Bodyweight lunges

BJ 12″ or Step Ups (2=1)

WB 10/6

Box HSPU

Cash Out

50 Hollow Body Rocks!

Then

2 minute plank (accumulated)

Monday 2/23

CrossFit Simsbury – CrossFit

Yoga at 10am!

Warm-up

Warmup part 2:

If you usually RX workouts:

500m row

50 Hip Extensions

2×10 Single Leg RDL

20 Pullups

20 Toes to Bar

(can be done in any order)

If you usually scale:

500m row

50 Banded Good Mornings

2×10 Single Leg RDL

20 Ring Rows

20 Abmat Situps

Weightlifting

Deadlift (Find 1RM)

Must follow sets, percentages can be rough guidelines:

1×10 @ 25%

1×6 @ 35%

1×6 @ 50%

1×2 @ 60%

1×2 @ 70%

1×1 @ 80%

1×1 @ 85%

1×1 @ 90%

Your call from here depending on how you feel. Go for 95%, 100%, or 105%. Take as many more sets as you need.

Metcon

Metcon (No Measure)

Once you finish finding your 1RM, on your own, go through:

3 Rounds

NOT for time

300m row

25 Banded Good Mornings

25 Ring Rows (challenging)

25 Situps

Monday 2/23 Olympic


CrossFit Simsbury – Oly Lift

Warm-up

(No Measure)

Skill – Snatch Jumps

10 Snatch Jumps with PVC

10 Agressive hip raises

10 Squat to stand

X3

Skill

- Hips opening and squeezing butt at the top of your extension.

- Thumb grab OHS w/ green band working on shoulder mobility for receiving the snatch.

Learn Muscle Snatch

Weightlifting

Squat Snatch (15mins – Establish 3RM FULL SQUAT SNATCH)