Thursday 10/1


CrossFit Simsbury – CrossFit

Weightlifting

Snatch Grip Press (5×5 same)

Metcon

Metcon (Time)

3 Rounds *15 min cap*

5 Rope Climbs

15 Overhead Squats 95/65

____________________

L2:

2 Rope Climbs

OHS any weight less than Rx

L1:

15 Pullups or Ring Rows

Front Squat

Cash Out

Metcon (AMRAP – Rounds and Reps)

For as long as possible

15 seconds plank

15 seconds extended plank

1 round = 30 seconds

1 rep = 15 second plank

rounds are all or nothing. (13 sec = 0)

Thursday 10/1 Oly


CrossFit Simsbury – Oly Lift

Warm-up

(No Measure)

2mins hips on wall

2mins pigeon

10 OHS

10 Squat Jumps

X3

Hips dropping under shoulders, instead of behind shoulders.

Metcon

Metcon (Weight)

12min EMOM

1 – 3 Snatch Balances

2 – 15sec OHS hold

Wednesday 9/30

CrossFit Simsbury – CrossFit

Weightlifting

Back Squat (Work up to a heavy single (15min max))

Metcon

Buddy Bates (Time)

30-20-10

Chest to Bar Pullups

Back Squat 135/95 (from ground)

Double Unders

——————–

L2:

Pullups

BS 95/65

DU 15, 10, 5

L1:

Ring Rows

BS 65/35

Single Unders x3

Wed 9/30 Masters

CrossFit Simsbury – Masters

Warm-up

(No Measure)

10m Bear Walk

10m Bear Crawl

10m Knee Pulls

10m Straight Leg Kicks

5min Row

5min LAX Ball Shoulders

Metcon

Metcon (No Measure)

15mins

1min Wide Foot Bent Over Stretch

1min Green Band PVC Shoulder Stretch

20m Straight Leg Kicks

10 Straight Leg Fold Overs (lower back stretch)

10 Halo Stretches (5 each side)

Tuesday 9/29

CrossFit Simsbury – CrossFit

Conditioning

2k Row (Time)

Max Effort 2k Row

Metcon

Metcon (AMRAP – Reps)

EMOM 14

1 – 60m Sprint, 10 Box Jumps (24/20), Max Burpees

2 – Rest
————–

L2:

7 Box Jumps 20/16

L1:

5 Step Ups 20″

Cash Out

2 minute plank [accumulated]. Weighted if you want.

Tues 9/29 Endurance


CrossFit Simsbury – Endurance

Warm-up

(No Measure)

10 Seated GMs

10m Bear Walk

10m Straight Leg Kicks

X3

2min Pigeon

Rowing Review – The Catch (shoulders)

5k Row (Time)

Max Effort 5k Row

Monday 9/28


CrossFit Simsbury – CrossFit

Weightlifting

Unstable Bench (3X20)

Metcon

Christine (Time)

3 Rounds for time:
500m Row
12 Deadlifts, bodyweight
21 Box Jumps, 20″
L2:

70% BW

L1:

50% BW

Step Ups

Mon 9/28 Masters


CrossFit Simsbury – Masters

Warm-up

(No Measure)

1min Hips on wall

10 Squats

10 Leg Swings

10 Knee Pulls

X3

Metcon

Metcon (AMRAP – Rounds and Reps)

12min AMRAP

———————

1 Hill Walk

5 Squats (weighted or unweighted)

200m Row

Mon 9/28 Oly


CrossFit Simsbury – Oly Lift

Warm-up

(No Measure)

10 GM Squats

10 Squat Therapy Squats (front squats with bar)

10 Elbow to Ankle

X3

Chaining together light weight snatches review. Overhead > Hips > Deep Breath & Exaggerated Flat Back > Tap and Go.

Weightlifting

Power Snatch (1X4)

Sat 9/26 Endurance


CrossFit Simsbury – Endurance

Warm-up

(No Measure)

20m B Jumps

20m Sprint

20m Bear Walk

20m Sprint

20m Lunges

X2

Metcon

Metcon (Calories)

Partner WOD – 20 min AMRAP

Partner A – Rows for Calories

Partner B – Agility Cones, PVC Jump Overs, 60m Sprint