Sat Short AMRAP


CrossFit Simsbury – Sat Short AMRAP

Metcon

Metcon (Time)

For time:

27-21-15-9

Back Squats 115/75

Knees to Elbow

L2: 95/65

KTC

L1: 65/45

KTH
Go as heavy as possible while being able to maintain intensity.

Saturday 1/30

CrossFit Simsbury – CrossFit

Metcon

Metcon (2 Rounds for reps)

Teams of 3

From 0:00 to 12:00

Each team member does 10 box jumps

then 1 Front Squat from ground. Then each team member does 10 box jumps, and then 2 Front Squats, and so on.

Rx = 24/20, and 155/105

L2 = 20/16, and 115/80

L1 = Step Ups 20″, and 65/35

From 12:00 to 24:00

Each team member does 10 pullups, and then 1 Clean and Jerk. Then each team member does 10 pullups, and then 2 Clean and Jerks, and so on.

Rx = 10 pullups and 155/105

L2 = 3 pullups and 115/80

L1 = 10 jumping PU and 65/35

*Reps cannot be broken up between team members. For instance, if I (Rob) have to do my 6 clean and jerks, I have to do all 6 before anybody else can go. Same goes for all movements.

** Score = max round completed by all team members for each round. So you will have 2 scores, one for part A, and one for part B.

Fri 1/29 Masters


CrossFit Simsbury – Masters

Metcon

Metcon (AMRAP – Reps)

I GO – YOU GO (Partner WOD)

5mins

10 Calories & 10 Ground TTB

——————————————

5mins

10 Wall Balls & 10 Press

——————————————

5mins

10 Ring Rows & 10 KB Sumo DL

Cool Down

(No Measure)

Mobility!

Friday 1/29

CrossFit Simsbury – CrossFit

Bring A Friend Day!

Metcon

Metcon (Time)

For Time:

2000m Row

50 Bench Press 135/95

5 Rope Climbs

1000m Row

35 Bench Press

3 Rope Climbs

500m Row

20 Bench Press

1 Rope Climb

*Courtesy of Matt Chan

————————————-

L2:

Bench 95/65

Pullups x 3

L1:

Row 1000 / 750 / 500

Bench 65/35

Ring Rows x 5

Thursday 1/28

CrossFit Simsbury – CrossFit

Metcon

Santora (3 Rounds for reps)

3, 1-Minute AMRAPs of each movement: Squat Clean, 155#

20′ Shuttle Sprint

Deadlift, 245#

Burpees

Jerk, 155#

Rest
In honor of U.S. Army Sergeant Jason A. Santora, of Farmingville, New York, died in Logar province, Afghanistan on April 23, 2010
To learn more about Santora click here
*Think Fight Gone Bad, but new movements. Shuttle sprint is between blue lines – sprint forward, both feet cross line, run backwards to start, that is 1 rep. Only full reps count.*

Womens Rx = 105 and 170

—————————————

L2:

Squat clean and Jerk 135/95

DL 185/135

L1:

95/65 or less

Cash Out

Metcon (Time)

30 sec front plank ( all extended)

30 sec left plank

30 sec right plank

30 sec front plank

30 sec left plank

30 sec right plank

then Max Extended Arm Plank

Time starts after the 30’s iterations.

Rx = unbroken. Scaled if you rested at all during the 30’s.

Thursday 1/28 Oly class


CrossFit Simsbury – Oly Lift

Warm-up

(No Measure)

Mobility

-Double Lax ball – partner mobility

- Laying on back – Neutral spine, 25-45# plate on just one bent knee to work on driving knees out and torque in hips when setting up. Flat & tight back… PRESS up with the knee on the weight and then relax.

- Banded STRAIGHT foot – hips on wall with band around the butt and on each knee.

- Lax Ball Hip smash

————————————————–

10 GMs

10 Straight leg swings

10 Squat to explodes

X3

Weightlifting

Muscle Snatch (6X3 Muscle snatch)

“You are pulling, until you are pushing” – Diane Fu

Wednesday 1/27

CrossFit Simsbury – CrossFit

Metcon

Metcon (No Measure)

Skill Practice 10 minutes

Focus on CrossFit Open Skills

- Double Unders

- Muscle Ups

- Handstand Pushups

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 22

1000m Row

50 Toes to Bar

50 Wallballs 20/16

50 Double Unders

50 Pullups

50 Situps

1000m Row

————————————

L2:

1000m Row

25 reps of each, still Rx weights/movements

1000m Row

L1:

750m Row

50 Ground Toes to Bar

50 WB < Rx weight

50 Single Unders

50 Banded PU

750m Row

** 1m = 1 rep for scoring

Masters 1/27


CrossFit Simsbury – Masters

Metcon

Metcon (No Measure)

Lower Back / Hip Opening

- 3min – Hips on wall / band on knees stretch

- 3min – Laying on back, feet on box, legs at 90 degree angle. Lax ball in lower back

- 3min – Indian Style Seated position with one foot on top of the opposite knee. Forward fold stretch side to side stretch.

- 2min (each side) – Small box elbow to ankle stretch to gain mobility in the side of the hip. Foot stays straight knee drives out.

- 2min (each side) – Lax ball in hip standing against wall, raise up knee to smash out hip

X2

Tuesday 1/26


CrossFit Simsbury – CrossFit

Weightlifting

Shoulder Press (Find 1RM)

Metcon

CrossFit Games Open 15.4 (AMRAP – Reps)

8-Minute ARMAP of:

3 Handstand Push-ups

3 Cleans, 185#/125#

6 Handstand Push-ups

3 Cleans, 185#/125#

9 Handstand Push-ups

3 Cleans, 185#/125#

12 Handstand Push-ups

6 Cleans, 185#/125#

15 Handstand Push-ups

6 Cleans, 185#/125#

18 Handstand Push-ups

6 Cleans, 185#/125#

21 Handstand Push-ups

9 Cleans, 185#/125#

Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.
——————————–

L2:

Scaled HSPU

Clean 135/95

L1:

Scaled HSPU

Clean 65/35

CrossFit Games Open 15.4 Scaled (AMRAP – Reps)

8 minutes of:

10 push presses

10 cleans

Men push press 95 lb. and clean

115 lb.

Women push press 65 lb. and

clean 75 lb.
——————————————

L2:

PP 75/55

Clean 95/65

L1:

PP 65/35

Clean 75/45

Monday 1/25


CrossFit Simsbury – CrossFit

Weightlifting

Sumo Deadlift (1-1-1 same)

This is 3 heavy singles, NOT 1RM’s

Metcon

Metcon (Time)

100-75-50-25

Air Squats

Double Unders

————————

L2:

50-40-30-20-10

Air Squats

Double Unders

L1:

50-40-30-20-10 Air Squats

100-80-60-40-20 Single Unders

Cash Out

Accumulate

1min GHD Situp Hold

1min GHD Hip Ext Hold

OR

3 min plank (elbows)

*Try to get on the GHD unless the line is long and you have to go*