Tuesday 9/1

CrossFit Simsbury – CrossFit

Metcon

Metcon (Time)

From CrossFit.com

21-15-9

Bodyweight Bench Press

Bar Muscle Ups
————————-

L2:

70% BW Bench Press

Pullups* + Dips*

L1:

40% BW Bench Press

Ring Rows* + Pushups*

* = Hardest version possible for you. I’d expect only a couple reps to be done at a time. Aim for around 15 minutes.

Cash Out

100 Situps.

L2 – 75

L1 – 50

Tues 9/1 Endurance


CrossFit Simsbury – Endurance

Warm-up

(No Measure)

10m Crazy Fast Feet

10m Samson

10 Mtn Climbers

10 Squat Jumps

X2

Metcon

Metcon (AMRAP – Reps)

20mins

1 Lap

100 Single Unders

2 Laps

100 Single Unders

3 Laps

100 Single Unders..

Etc……

score = number of single unders

Monday 8/31


CrossFit Simsbury – CrossFit

Weightlifting

Deadlift (Work up to a heavy set of 10 )

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 10

1 Hill Run

10 Deadlift 225/155
———————-

L2:

100m Run (lightpost and back)

DL 135/95

L1:

100m Run or 250m Row

DL65/35

Mon 8/31 Masters


CrossFit Simsbury – Masters

Warm-up

(No Measure)

10 Strict Press with Bar

20m High Knees

5 Burpees

20m Butt Kicks

Hill Walk Review

Metcon

Metcon (AMRAP – Rounds and Reps)

12min AMRAP

1 Hill Walk

10 Bar Pulls

10 Wall Balls

Monday 8/31 Oly


CrossFit Simsbury – Oly Lift

Warm-up

(No Measure)

Reverse TABATA Squats

10 OHS w/ pause

10 Samson (in place)

10 Squat Therapy Squats

X3

Review – The importance of hip contact in the snatch.

Weightlifting

Snatch (Establish a new 1RM)

It is not often that we let loose on a 1RM Snatch. Remember this day is all about testing where you currently are and having the time to properly warm up for a new 1RM. I suggest you come early if possible for extra mobility.

Sat 8/29 Endurance


CrossFit Simsbury – Endurance

Metcon

Metcon (AMRAP – Rounds)

30min EMOM

0-10 Hill Sprints

10-20 Hill Sprints (increasing distance)

20-30 Hill Sprints (increasing distance & burpee at top of hill)

If you fail. The remaining time will be spent rowing.

Sat 8/29

CrossFit Simsbury – CrossFit

Metcon

Metcon (Time)

The Santa PARTNER WOD (all work I total, not each)

1/2 mile then…

21-15-9

KBS (Heavy) & Jumping Lunges (2 is 1)

21-15-9

Goblet squats & BP Burpees

21-15-9

*Classified*

Friday 8/28 Masters


CrossFit Simsbury – Masters

Warm-up

(No Measure)

10m Walking high kicks

5 Burpees

10m Knee Pulls

5 Burpees

X3

TABATA Explanation

Metcon

Metcon (Time)

Tabata KBS

2min REST

Tabata Squats

2min REST

500m Row

Friday 8/28


CrossFit Simsbury – CrossFit

Bring a Friend Day! Prep starts on Monday!

Weightlifting

Front Squat (5×5 increasing)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 10

100m Run

10 Wallballs

10 Calorie Row

There is no “Rx” for wallball weight today. The only requirement is that you go heavier than you normally do. So if you normally do 14, go 16 or 20. Integrity! Get out of that comfort zone!

Thursday 8/27


CrossFit Simsbury – CrossFit

Weightlifting

Bench Press (Find 1RM)

Metcon

Metcon (AMRAP – Reps)

EMOM 10

1 – Max Thrusters 95/65

2 – Rest
————————

L2:

65/35

L1:

45/15