Friday 5/1


CrossFit Simsbury – CrossFit

Weightlifting

Hang Power Clean (3 reps EMOM 10)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 10

30 Double Unders

15 Hand Release Pushups
———

L2:

15 Double Unders

7 Hand Release Pushups

L1:

90 Single Unders

15 Scaled Pushups

teens


CrossFit Simsbury – Teens

Front Squat (6-6-6-6-6-6)

Metcon (Weight)

EMOM 12

1 – 10 weighted alt. Lunges

2 – 15 sit ups

3 – sit at bottom of squat for :30

kids


CrossFit Simsbury – Kids

Pull-ups (5-5-5-5)

Metcon (AMRAP – Rounds and Reps)

AMRAP 6

6 box jumps

6 TTB

40 m sprint

Thursday 4/30


CrossFit Simsbury – CrossFit

Metcon

Metcon (Distance)

Row 500m in 2:00/2:20

2 min “rest” + 4 Toes to Bar

Row 500m in 1:58/2:18

2 min “rest” + 8 Toes to Bar

Row 500m in 1:56/2:16

2 min “rest” + 12 Toes to Bar

Row 500m in 1:54/2:16

2 min “rest” + 16 Toes to Bar

Row 500m in 1:52/2:14

2 min “rest” + 20 Toes to Bar

Row 500m in 1:50/2:12

2 min “rest” + 24 Toes to Bar

and so on until you cannot make the time on either row OR toes to bar

* You should aim for at LEAST 4 rounds. If you fail before then, do 4 rounds anyways … because … fitness
——–

L2:

Start at 2:10 / 2:30 + Knees to Chest

L1:

Start at 2:20 / 2:40 + Knees to Hips

Teens


CrossFit Simsbury – Teens

Clean (3-3-3-3-3-3)

Metcon (AMRAP – Reps)

3 rounds

AMRAP 3

7 tire sledges

2 sled pushes

Then

1 Minute max TTB/KTC

Wed 4/29 Endurance


CrossFit Simsbury – Endurance

Warm-up

(No Measure)

Mobility

TABATA – Jump Rope / High Knees

Green band running drill

Metcon

Metcon (AMRAP – Reps)

18min WOD

2min group run

1 min max DUs

————————————

CASH OUT 50 Skiiers

Wednesday 4/29


CrossFit Simsbury – CrossFit

Endurance is on at Noon! Going to be beautiful!

Weightlifting

Weighted Pull-ups (10 x 5 Same )

——-

L2:

Bodyweight

L1:

Bands

Metcon

Metcon (Time)

10-8-6-4-2

Light-post and back Sprints

Bar Muscle Ups

Wall Walks
*** O yea, we went there. Bar MU in the WOD because a bunch of people can do them now! The game has been upped! ***

L2:

Pullups (Chest to bar if you can) + Dips (hardest version you can, rings, bar, box)

Wall Walks 75% up

L1:

Banded PU + Banded Dips or Box Dips

Wall Walks 50% up

Cash Out

50 Evil Wheels

L2:

25 Evil Wheels

L1:

50 Leg Raises

Wed 4/29 Oly

CrossFit Simsbury – Oly Lift

Warm-up

(No Measure)

Mobility

10 PVC OHS

10m Duck walk

10 Squat to stand

10m B Jump to Squat

High hang snatch PVC to Bar

Metcon

Metcon (AMRAP – Rounds and Reps)

10 Alternating KB Snatch

3 High hang squat snatch

10 KBS

3 High hang squat snatch

teens

CrossFit Simsbury – Teens

Pistols

4 x 5 each side

Wall Ball

Review

Metcon (3 Rounds for reps)

AMRAP 2

wall balls

Rest 1 minute

AMRAP 3

10 km swings

10 pistols (5 each)

Rest 1 minute

AMRAP 4

10 air squats

20 m sprint

kids


CrossFit Simsbury – Kids

Pistols

Metcon (Weight)

EMOM 8

1 – 2 pistols each leg + 10 m broad jumps

2 – 10 wall balls