Thursday 12/31


CrossFit Simsbury – CrossFit

Reminder – Only 5am, 6am, and 9am today. Happy New Year!

Metcon

Metcon (AMRAP – Rounds and Reps)

Pet Kettle Bell

AMRAP 20

Move through the stations as fast as possible. KB can only put down between stations. Once you get to a station, no putting the KB down. If you do, there is a 300m row penalty, to be completed immediately, and then you have to restart the station.

Station 1:

3 Rounds

10 KB Swings

10 Sumo DL High Pull

Station 2:

2 Rounds

10 KB Halos (each direction)

10 KB Snatch (total)

Station 3:

10 Turkish Getups

Rx – 53/35

L2 – 44/26

L1 – 35/18

*If you have shoulder mobility that prevents you from doing Turkish Getups safely, grab a 5lb weight for that station.

Wednesday 12/30 Masters


CrossFit Simsbury – Masters

Metcon (No Measure)

1min Pigeon (each side)

2min Green Band & Box Asst Pigeon (each side)

3min Med Ball Shoulders (increasing weight, 20second intervals)

2mins Partner Shoulder & Chest stretch

3min Weighted Butterfly

X2

Wednesday 12/30

CrossFit Simsbury – CrossFit

Warm-up

(No Measure)

Today we are starting off with a Range-of-Motion WOD (romwod)

Extended Arm Plank 1 minute

Pigeon Right 2 minutes

Pigeon Left 2 minutes

Extended Arm Plank 1 minute

Lunge Elbow to Ankle Right 3 minutes

Lunge Elbow to Ankle Left 3 minutes

Down Dog (30 sec)

Warm-up

Metcon (No Measure)

Warmup for 2k row

EMOM 10

1 – Casual Row

2 – Fast row @ 24 SPM

3 – Casual Row

4 – Fast row @ 32 SPM

5 – Rest

Then 4 to 5 minute rest before 2k row

Metcon

2k Row (Time)

Max Effort 2k Row

Tuesday 12/29


CrossFit Simsbury – CrossFit

Weightlifting

Push Press (Find 1RM)

Metcon

There are 2 different versions of this wod. Both are official CrossFit Games Open Wods. Both have CFS scaling options. If you do not have unassisted pullups, stick to the official scaled version.

CrossFit Games Open 15.3 (AMRAP – Reps)

14-Minute AMRAP of:

7 Muscle-ups

50 Wall-Ball Shots, 20# / 14#

100 Double-Unders
——————–

L2:

Bar Muscle Ups

WB 16/10

50 DU

L1:

Pullups + Dips

WB 10/6

300 Single Unders

CrossFit Games Open 15.3 Scaled (AMRAP – Reps)

14-Minute AMRAP:

50 Wall-Ball Shots, 20# / 10#

200 Single-Unders

*9 Foot Target*
————————–

L2:

WB 16/10

L1:

WB 10/6

Monday 12/28 Oly

CrossFit Simsbury – Oly Lift

Warm-up

(No Measure)

Overhead shoulder mobility

- Med ball shoulder stretch

- Double lax ball bus driver

- T Spine foam roller stretch

————————————

10 Muscle snatch w/ bar

15 Snatch Grip DL

10 OHS drops

30 sec banded pigeon (each side)

x2

Block Pull Review

- Why?

- How?

- Positioning!

Weightlifting

Block Pull Snatch (10 X 2 Snatch from the blocks (squat or power))

Monday 12/28


CrossFit Simsbury – CrossFit

Metcon

Metcon (5 Rounds for reps)

EMOM 30 (5 rounds)

1 – Max calories on rower

2 – Rest

3 – Max thrusters 95/65

4 – Rest

5 – Max Toes to Bar

6 – Rest

Goal is 100% max effort each exercise. Do not “game” it.

Record reps per round. 1 Round = Calories + Thrusters + TTB

—————————————-

L2:

65/45

Knees to Chest

L1:

45/15

Knees to Hips

Cash Out

Couch Stretch 2 minutes per side

Wed 12/23 Masters


CrossFit Simsbury – Masters

Metcon

Metcon (No Measure)

Neck Mobility

30mins

- Double Lax Ball Upper Trap Snow Angles 20 (laying on ground, raising up hips to put pressure into lax balls)

- Double Lax Ball Upper Back Snow Angles

- Lax Ball Between Shoulder Blades – Bus Driver – Hands above chest, hips side to side

- Green Band Neck Stretch – Band on rig at knee level. Body facing away from rig Arm locked in and behind you. Pull neck in the direction away from rig.

- Lax Ball in upper chest, rotate arm.

Wednesday 12/23


CrossFit Simsbury – CrossFit

Metcon

Beast 12 (Time)

For Time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20”
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 DB Hang squat cleans, 35#
25 Back extensions,
30 Wall ball shots, 20#
3 Rope climb ascents
Rx:

2 pood = 70lb men / 53 women

DB Hang Squat Clean = 65/45 bar

L2:

20 Jumping PU

10 Double Unders

Banded Ring Dips

Knees to Chest

KBS 53/35

Back extensions = banded good morning

WB 16/10

1 Rope

L1:

20 Ring Rows

25 Box jumps or step ups

60 Single Unders

25 Box Dips

20 Knees to Hips

30 KBS 35/18

20 DBHSC with PVC

30 WB 10/6

9 Ring Rows

Tuesday 12/22


CrossFit Simsbury – CrossFit

Weightlifting

Front Squat (3×5)

Metcon

Metcon (Time)

4 Rounds:

5 Deadlift 225/155

10 Toes to Bar

20 Wallballs 20/16

*15 min cap*

————————————-

L2:

DL 155/105

5 Toes to Bar

WB 16/10

L1:

DL 95/65

10 Ground TTB

WB 10/6