Wed 4/1 Endurance


CrossFit Simsbury – Endurance

Warm-up

(No Measure)

Lower back / hamstring mobility

10m Inch Worm

10 Skiers

10m Walking Lunges

10 Bar GMs

10-10-10 Chain breakers

Metcon

500m Row (Time)

Max Effort 500m Row

Metcon

Metcon (Time)

1000m

30sec rest

800m

30sec rest

600m

30sec rest

400m

30sec rest

200m

Keeping good form… ALL OUT SPRINT for every distance.

Gymnastics

CrossFit Simsbury – Gymnastics

Conditioning

Metcon (No Measure)

EMOM 14

1 – 10 scap shrugs on pull up bar

2 – 1-3 muscle ups (bar or rings)

L2

5 pull ups + 5 push ups

L1

5 jumping pull ups + 5 push ups

Metcon

It’s good to still include a barbell once in a while for gymnastics. As we continue to put more work into our gymnastics training, we need to see where it is translating in other parts of our training.

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
*10 min cap = scale appropriately

L2

DL 155/95

Scaled HSPU on wall

L1

DL 115/75

Box HSPU

Wednesday 4/1

CrossFit Simsbury – CrossFit

Gymnastics and Endurance are on!

Weightlifting

Overhead Squat (Work up to a heavy 5)

——-

L2: Front Squat

* If you FS, in Wodify, go to “Add performance, and add FS”

Metcon

Metcon (Time)

5 Rounds

6 Deadlift 315/225

9 Box Jump 30/24

12 Toes to Bar

** 15 min cap **
——-

L2:

DL 225/135

BJ 24/20

Knees to Chest

L1:

DL 135/95

BJ 20/16 or Step Ups

Knees to Hips

Cash Out

Metcon (Weight)

Partner Accessor Work

One athlete works while the other rests

2 Rounds each of:

20 Romanian Deads, 185/135 – with minimal knee bend descend to below knees, no lower.

20 Partial Deads, 185/135 – pull from the floor to above the knees, no higher.

20 Deads, 185/135

20 Sumo Deads, 185/135

Rest 90 seconds between rounds.

** This is SPICY! **

You “should” get all 20 of each set unbroken.

L2 – 135/95

L1 – 65/35

*** courtesy of Ben B of CFNE ***

Wed 4/1 Oly


CrossFit Simsbury – Oly Lift

Warm-up

(No Measure)

Ankle mobility / partner shoulder mobility

10 bumper plate squats

10m duck walk

10 bar GMs

10m long jumps

5-5-5-5-5 Deficit snatch pulls to extension (light weight)

Weightlifting

Snatch Pull (5-5-5-5-5 same weight )

Weightlifting

Snatch (2-2-2 heavy w/ good form)

Tuesday 3/31


CrossFit Simsbury – CrossFit

Metcon

Metcon (AMRAP – Reps)

EMOM 10

1 – 20 Wallballs 20/16

2 – AMRAP KB Swing 53/35
——-

L2: WB 16/10. KB 44/26

L1: WB 10/6. KB 35/18

** 20 WB must be completed before going to KB swing if you fall behind **

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 5

15 Russian KB Swing 70/53

30 Double Unders
——–

L2: KB 53/35. 10 DU

L1: KB 35/18. 90 Single Unders

Cash Out

5 Rounds

1 Minute Extended Plank

L2 – 40 Seconds

L1 – 20 Seconds

Rest between sets up to you.

Mon 3/30 Oly


CrossFit Simsbury – Oly Lift

Warm-up

(No Measure)

Ankle / Shoulder Mobility

- 25# plate ankle

- 45# bar / PVC & green band

——————————————–

Warm up

10 Gob Squat w/ pause

10m Samson

10 OHS w/ pause

10m Beast hop

———————————————

10-10-10 OHS w/ bar

3-3-3-3 OHS w/ Pause (light weight)

———————————————-

Snatch Balance Review

Weightlifting

Snatch Balance (3-3-3-2-2-1 increasing)

Monday


CrossFit Simsbury – CrossFit

Gymnastics

Pull-ups (Max set)

Most pullups in 1 set without coming off the bar.

Scale – Use a band where you can get at least 5

Metcon

Amanda (Time)

9-7-5
Muscle-ups
Snatch, 135#/95#
L2.5 – Bar MU or Chest to Bar + Ring Dips

L2 – Pullups + Dips. Snatch 95/65

L1 – 18-14-10 Ring Rows + Pushups. Snatch 65/35

** 15 min cap **

Metcon

Metcon (No Measure)

2 Rounds, not for time

30 Hip Extensions (L2 – Banded GM)

30 GHD Situp (L2 – abmat)

Accumulate 30 sec L-Sit (L2 – bent knee)

Wed 3/25 Endurance


CrossFit Simsbury – Endurance

Warm-up

(No Measure)

Mobility As Needed

——————————

10 Squat to explode

20m Walking Lunges

10 Bar GMs

20m High knees

Metcon

Metcon (Time)

3 Rounds

300m Row (elevated / 10 resistance)

40m Farmer Carry Walking Lunges

100m Sprint

Friday 3/27


CrossFit Simsbury – CrossFit

Final CrossFit Games Open WOD! 15.5! and Tank Top Fridayyyyyyyyyy

Metcon

CrossFit Games Open 15.5 (Time)

For Time:

27 Calorie Row

27 Thrusters, 95# / 65#

21 Calorie Row

21 Thrusters, 95# / 65#

15 Calorie Row

15 Thrusters, 95# / 65#

9 Calorie Row

9 Thrusters, 95# / 65#

CrossFit Games Open 15.5 Scaled (Time)

For Time:

27 Calorie Row

27 Thrusters, 65# / 45#

21 Calorie Row

21 Thrusters, 65# / 45#

15 Calorie Row

15 Thrusters, 65# / 45#

9 Calorie Row

9 Thrusters, 65# / 45#

Thursday 3/26

CrossFit Simsbury – CrossFit

Skill

15 minutes to work on skills.

Pistols. Handstands. Muscle Ups. Double Unders. Kipping / Butterfly. Rope Climbs.

Metcon

Metcon (Time)

20-15-10-5-10-15-20

Bench Press @ BW

Row (cal)
—–

L2: 75% BW

L1: 40% BW. Row 10 cal each time.

** Stick to a level today **

Cash Out

Metcon (Distance)

3 Rounds. Rest as needed between rounds.

Max static hold on GHD

* butt must be off the pads

Score = total time in seconds. Ignore the “distance” label …

L2 – Max plank 3 rounds