Sat 10/31 Endurance

CrossFit Simsbury – Endurance

Metcon

Metcon (AMRAP – Rounds and Reps)

25min AMRAP

Dynamic Hurdles

10 Hip Raises each leg (one foot on bench)

10 Jumping lunges (2=1)

10 Weighted hip raises

60m Sprint

1min Rest

Saturday 10/30


CrossFit Simsbury – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

Ball Buddy – 20min AMRAP

20 Wallballs

20 Russian Twists

10 Med Ball Cleans

20 Med Ball Sit-ups (to feet)

2 Hill Sprints w/ ball

*** All sets must be unbroken or you must start that set over again ***

Cool Down

(No Measure)

1min Couch Stretch (each leg)

1min Sit and reach

1min Hips on wall

10 Core stretches

10 Lower back rolls

X2

Pre K


CrossFit Simsbury – Pre-K

(No Measure)

Freeze Game

Skill

Focus is Press

Metcon (No Measure)

AMRAP 3-5
4 Step Ups

4 Air Squats

4 Press

20m Sprints

Metcon (No Measure)

AMRAP 3-5
20m Bear Crawl

4 Situps

4 Press

Wall Sprints

Game

Trick or Treat (Focus is Nutrition)

Fri 10/30 Masters


CrossFit Simsbury – Masters

Warm-up

(No Measure)

10 KBS

15 Squats

10 SDLHP

15 Push Ups

x2

Metcon

Metcon (Distance)

20min EMOM

1 – 10 Weighted Step Ups

2 – 10 Ground TTB

3 – 10 Plank Marches (2=1)

4 – MAX Plate Pinch walk

Friday 10/30

CrossFit Simsbury – CrossFit

Weightlifting

Bench Press (3×5 same)

Metcon

Metcon (Time)

Row 2,000m

+ EMOM

5 Handstand Pushups

———————–

L2:

Scaled HSPU

L1:

1500m

5 Pushups

Thursday 10/29

CrossFit Simsbury – CrossFit

Weightlifting

Deadlift (3×5 same)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 8

6 Burpee Box Jump Overs 20″

6 Chest to Bar Pullups

———————

L2:

Pullups

L1:

Any height lower than 20″

Jumping PU

Thursday 10/29 Oly


CrossFit Simsbury – Oly Lift

Warm-up

(No Measure)

10 Zots Press

10 OHS

10 Press to Stretch

X3

Shoulder Mobility

Heaving Snatch Balance – Feet are already set in the receiving squat position. A small pop of the hips as you stay connected to the weight as opposed to dropping under and locking out.

Metcon

Metcon (Weight)

Work up to a heavy set of 3 Heaving Snatch Balance.

Metcon

Metcon (AMRAP – Rounds and Reps)

15min AMRAP

10 SDLHP

1 – Power Snatch / OHS / Heaving Snatch Balance

10 Goblet Squats

1 Power Snatch / OHS / Heaving Snatch Balance

Wed 10/28 Masters

CrossFit Simsbury – Masters

Warm-up

(No Measure)

5min Row

30 Intensity / 30 Slow

Hug the World / Front Rack – Test

External Rotation with Lax ball under shoulder

External rotation with green band and pvc (same as in warm up but with green band on hand and stepping down on other end)

Metcon

Metcon (AMRAP – Rounds and Reps)

20min AMRAP

10 Shoulder Rotations (as challenging as possibe)

20 Lax Ball – Shoulder Blade (hip to overhead rotations) *EACH SIDE*

20 Lax Ball Rotations on traps (each side)

20 Lax Ball External Rotations (each side)

1min Bench – T Spine Elbow Hold

10 Down Dog

Rotations should be slow and deliberate. Applying as much pressure as possible while being able to breathe through the movements. (if it is so uncomfortable that you can’t breathe then its too much pressure)

Wednesday 10/28

CrossFit Simsbury – CrossFit

Weightlifting

Metcon (No Measure)

Every 2 minutes, for 14 minutes

1 Power Clean + 1 Front Squat + 1 Shoulder to Overhead

*this is warmup + technique practice for part 2

Metcon

Linchpin Test #7 (Time)

4 Rounds for time of:

4 Power Cleans 205/145

4 Front Squats

4 Shoulder to Overhead

———————-

L2:

155/105

L1:

95/65

Tuesday 10/27


CrossFit Simsbury – CrossFit

Weightlifting

Shoulder Press (3×5 same)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

15/12 Cal Row

2 Ring Muscle Ups

————————-

L2:

2 Bar MU

L1:

10/7 cals

2 Pullups (hardest version) + 2 Dips (hardest version)