Tuesday 12/1

CrossFit Simsbury – CrossFit

Weightlifting

Shoulder Press (3×5)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

5 Rope Climbs

25 Handstand Pushups

50 Double Unders

—————————————-

L2:

15 Pullups or 3 Rope Climbs

25 Scaled HSPU

25 DU

L1:

15 Ring Rows

25 Bear or Box Pushups

150 Single Unders

Monday 11/30


CrossFit Simsbury – CrossFit

Weightlifting

Front Squat (3×5 same)

Metcon

Metcon (Time)

3 Rounds

20/14 Calorie Row

60 seconds accumulated plank

15 Front Squats @ 50% of 3×5

* bar comes from ground

** 14 min time cap **

—————————–

L2:

20/14 Row

30 seconds accumulated plank

40%

L1:

15/10 Row

30 seconds plank (not accumulated)

30%

Mon 11/30 Masters


CrossFit Simsbury – Masters

Warm-up

(No Measure)

15 Hip Raises

10 Squats

15 Mtn Climbers

10 Squats

X2

Weightlifting

Box Squat (3X5 (up by 5# if completed last week))

Metcon

Metcon (AMRAP – Rounds and Reps)

12min AMRAP

———————

150m Row Sprint

10 Leg Lifts

5 Mtn Climbers

1min Plank

Mon 11/30 Oly Class


CrossFit Simsbury – Oly Lift

Warm-up

(No Measure)

10 Banded Knee Squats (yellow band on knees)

10m Duck Walk

10 Squat Therapy Squats

10m 1 Leg B. Jumps

X2

Skill – Contraption Squats

- Internally rotated arch

- Knees collapsing

Metcon

Metcon (Weight)

2 Rounds NFT

Contraption Squats @ 50% – 1RM (front squat)

1X5 – 5# Plates

1X5 – 2.5# Plates

1×5 – Flat

Metcon

Metcon (Weight)

8min AMRAP – Complex

- High Hang Pull

- Hang Pull

- Touch and go full squat clean

Sat Short 11/28


CrossFit Simsbury – Sat Short AMRAP

Metcon

Metcon (AMRAP – Rounds and Reps)

15min AMRAP

Prep Class First and Last

200m Row

15/12/9

Squat / Push-up / Ring Row

200m Row

Saturday 11/28


CrossFit Simsbury – CrossFit

Normal Saturday at CFS! Short AMRAP 730. Crossfit 9. Pre-K 9. Yoga 1015. Open gym 10-12.

Metcon

Metcon (AMRAP – Rounds and Reps)

Partner WOD:

you-go-I-go style

0:00 to 10:00

4 Rounds

10 Back Squats 155/105

100m Sprints (blue lines)

10:00 to 15:00

4 Rounds

20 Pushups

20m Bear Crawl

15:00 to 23:00

AMRAP

2 Wallwalk

200m Row

*You must finish each segment before moving to the next. If you finish the segment early, you get rest. Scale appropriately, and crush it.

Friday 11/27

CrossFit Simsbury – CrossFit

9am only! Friends welcome!

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 20

Partner WOD

A: Run 1 Lap (or row 300m)

B: Work on the following

15 KB Swing

10 Jumping Lunges (total)

5 Pullups

———————

Rx = 53/35

Scaled pullups = ring rows

Thanksgiving!


CrossFit Simsbury – CrossFit

9am only! Happy Thanksgiving!

Metcon

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
—–

Womens Rx:

WB 14

Barbell 55

L2:

WB 16/10

Barbell 55/35

L1:

WB 10/6

Step Ups

BB 35/15

Wed 11/25 Masters


CrossFit Simsbury – Masters

Warm-up

(No Measure)

4min Rowing

——————-

10 Leg lifts

10 Ring Rows

10 Plank Marches

X2

Metcon

Metcon (AMRAP – Rounds and Reps)

20min AMRAP

———————

1min Plank

15 Ring Rows

15 Mountain Climbers

15 Bent Over Rows

60m Farmer Carry

Wednesday 11/25


CrossFit Simsbury – CrossFit

Reminder no 7pm class today

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 10

5 Overhead Squats 95/65

10 Toes to Bar

rest 2 minutes before next wod

———————————————

L2:

OHS any weight < rx

Knees to Chest

L1:

Front Squat

Knees to Hips

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 7

15 Hang Cleans 95/65

5 Wallballs 30/20

rest 1 minute before next wod

—————————-

L2:

HC 75/55

WB 20/16

L1:

HC 65/35

WB 16/10

Metcon

Metcon (AMRAP – Reps)

AMRAP 1

10m sprints