Friday 4/1


CrossFit Simsbury – CrossFit

Bring A Friend Day!

Metcon

Metcon (2 Rounds for reps)

AMRAP 7

10 Wallballs 20/16

10 Box Jump Overs 20″

3 min rest

AMRAP 7

10 Wallballs 20/16

10 Abmat Situps

Record score for each AMRAP in total reps.

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L2:

WB 16/10

BJO 16″

L1:

WB 10/6

BJO < 16"

Rx+

GHD Situps

Thurs 3/31 Endurance


CrossFit Simsbury – Endurance

Skill

Metcon (No Measure)

Footwork Drills for sprints and sport!

- Stationary foot and arm drills

- Seated “dead bug” sprints

- Simon Says Footwork & Sprints

Sprint form VS Distance Form

Metcon

Metcon (AMRAP – Reps)

16min AMRAP

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30 Seconds Endurance Run (using wall)

30 Seconds Endurance Run (in place)

30 Seconds Sprints

30 Seconds Rest

Score = Number of Sprints (10m = 1 Rep)

Thursday 3/31


CrossFit Simsbury – CrossFit

Weightlifting

Shoulder Press (5×5 same)

Metcon

DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009
To learn more about DT click here
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L2:

115/80

L1:

65/35

Cash Out

Metcon (No Measure)

100 Face Pulls

Wednesday 3/30


CrossFit Simsbury – CrossFit

Metcon

Metcon (Time)

For time:

1 round of:

100 double-unders

50 squats

25 Sumo Deadlift High Pull 95/65

Then, 2 rounds of:

60 double-unders

30 squats

15 Sumo Deadlift High Pull

Then, 3 rounds of:

40 double-unders

20 squats

10 Sumo Deadlift High Pull

L2:

50% of DU

SDHP 75/55

L1:

2x Single Unders

SDHP 65/35

Wed 3/30 Masters

CrossFit Simsbury – Masters

Metcon

Metcon (No Measure)

Test Hip Extension

- 3min Each Side Couch Stretch

- 20 Samson SIDE stretch (10 each side)

- 2min Each side – Rig & green band on ankle hip stretch

- 3min Each side – Green band on ankle hip pulls

Re-Test Hip Extension

Wed 3/30 Endurance

CrossFit Simsbury – Endurance

Warm-up

Warm-up (No Measure)

- Endurance Rowing VS Sprint rowing

- SPM Control

- Strength VS Endurance athletes

Metcon

Metcon (Distance)

18min Row

2min – < 2:00 /500m & 2:00 /500m & > 28/SPM

Tuesday 3/29


CrossFit Simsbury – CrossFit

Weightlifting

Overhead Squat (Work up to a heavy single)

—————-

L2:

OHS to a box

L1:

Front Squat

Metcon

Metcon (Time)

4 Rounds for Time:

12 Overhead Squats 95/65

9 Box Jumps 24/20

6 Strict HSPU

———————–

L2:

OHS 65/35

BJ 20/16

Scaled Strict HSPU

L1:

PVC OHS or Empty Bar

BJ < 16"

Strict Press (weight users choice, 6 reps should be challenging in Round 1)

Monday 3/28


CrossFit Simsbury – CrossFit

Gymnastics

Metcon (AMRAP – Reps)

EMOM 10

_____ pullups

Pick a number of pullups you can do every minute, on the minute, for 10 rounds. Tabata style scoring, so your lowest round is your score (ideally every round is the same). Pullups do not have to be unbroken.

L2: Jumping Chest to Bar

L1: Bands

Metcon

Metcon (5 Rounds for reps)

5 Rounds:

From 0:00 to 2:00

500/400m row then a max TTB

From 2:00 to 3:00

rest

L2:

400/300m + Knees to Chest

L1:

300/250 + Knees to Hips

*Row should be an aggressive sprint, with the goal of maybe 20 seconds to get TTB in. Then focus on fast TTB.

** Record reps EACH round

Monday 3/28 Masters


CrossFit Simsbury – Masters

Weightlifting

Weighted Pull-ups (5X5)

Metcon

Metcon (AMRAP – Rounds and Reps)

10min AMRAP

——————–

20 Face Pulls

15 Ring Rows

10 Bent Over Rows

5 Calorie Row

Monday 3/28 Oly Class

CrossFit Simsbury – Oly Lift

Warm-up

(No Measure)

10 Banded Shoulder Rolls

10 Strict Press

10 1 & 1/2 Squats

10 Supermans (5sec hold)

X2

With a bar…

5 Rounds

3 Hang Muscle Snatch to 3 OHS

** Maintaining tension in the shoulders and allowing legs & hips to extend to do the majority of the extension **

Weightlifting

High-Hang Snatch (5X3)