Sat 4/30 Short

CrossFit Simsbury – Sat Short AMRAP

Metcon

Metcon (5 Rounds for time)

100m Row

1min Rest

200m Row

1min Rest

300m Row

1min Rest

200m Row

1min Rest

100m Row

You MUST Sprint

Score = Total Working Time

Metcon

Max DU in 2 min (AMRAP – Reps)

Scale = Single Unders

4/28 Endurance


CrossFit Simsbury – Endurance

Metcon

Metcon (No Measure)

Team Warm up

———————-

10 mins Indian Sprints

Metcon

Metcon (Time)

20mins

———–

250m Sprint on Rower

Immediately into a recovery lap in the parking lot. *You can choose to do 2 laps to catch your breath.*

Your score is your worst 250m Sprint time.

Thursday 4/28


CrossFit Simsbury – CrossFit

Metcon

2k Row (Time)

Max Effort 2k Row

Metcon

Metcon (Time)

For Time:

100 Unstable Bench Press

Everytime you rack the bar, or rest on your chest, stop and do 10 GHD Situps

Rx weight = 15lb bar + 53/35 each side

L2: 35/18; GHD to parallel

L1: 26/10; Abmat situps

Wednesday 4/27


CrossFit Simsbury – CrossFit

Weightlifting

Back Squat (3×5)

Metcon

Metcon (AMRAP – Reps)

EMOM 15

1 – One Power Clean

2 – Two Squat Cleans

3 – 10 Burpees over Bar*

Rx – 185/135

L2 – 135/95

L1 – 95/65 or less; 5 burpees over bar

Rx + = 225/185

SCORE – The last minte of the workout, instead of 10 burpees over the bar, you will do MAX burpees over the bar. This is your score! So if I do the RX weight, and 18 burpees, my score is 18 @ RX.

Wed 4/27 Masters


CrossFit Simsbury – Masters

Metcon

Metcon (No Measure)

Mobility for the Squat

——————————-

Two Types of Squats – how, why when?

Quad Dominant – Olympic

Hamstring Dominant – Power

——————————–

*Wod Doc Wrist Hold Squat Test *

- 3X5 – Bottom Up Squat (sitting to a platform below parallel)

- 15 Green Band – Anterior / Posterior Tilt exageration and hold. (tilt back and forth for 15 secons then hold for 10.)

- 3mins each side – Hamstring 90 degree on wall

- 3×10 – Foam Roller Squat Game – A foam roller just outside mid foot, driving knees to the OUTSIDE of the rollers.

Tuesday 4/26


CrossFit Simsbury – CrossFit

Metcon

Metcon (4 Rounds for reps)

4 Rounds

3 minute round:

30 Wallballs 20/16

60 Double Unders

Max Box Jumps 24/20

Rest 3 minutes between rounds.

Score = Box Jumps. Record reps EACH round.

————————–

L2:

WB 16/10

30 DU

Box 20/16

L1:

WB 10/6

120 Single Unders

Box < 16"

Metcon

Max TTB 2 min (AMRAP – Reps)

AMRAP 2

Toes to Bar

*Both toes MUST touch the bar, and at the same time!*

** This is a benchmark WOD, so it is saved and will be repeated **

————–

L2:

Knees to Chest/Tricep

L1:

Knees to Hips

Monday 4/25 Masters

CrossFit Simsbury – Masters

Metcon

Sled Push 60ft (Weight)

Sled = 100lb empty

Metcon

Metcon (AMRAP – Rounds and Reps)

12min AMRAP

——————-

Hill Walk 25/15

10 Squats

8 Russian KBS

6 SDLHP

Monday 4/25


CrossFit Simsbury – CrossFit

Weightlifting

Bench Press (3×5 same)

Remember to only increase 2.5lb if last week you got all 15reps

Metcon

Nasty Girls (Time)

3 Rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135# / 95#
————————————–

L2:

7 Bar MU OR

7 Pullups + 7 Dips (unassisted)

L1:

30 Air Squats

7 Ring Rows + 7 Pushups

HPC 95/65 or less

** Must do exact levels today. No mixing. 15 min time cap **

Cool Down

Metcon (No Measure)

As a class ….

1 min green band shoulder stretch

1 min green band lat stretch

(each side)

then

1 min side squat

(each side)

Monday 4/25 Oly Class

CrossFit Simsbury – Oly Lift

Warm-up

Warm-up (No Measure)

Mobility

- Exagerated Couch Stretch

- Ankle Mobility – 3 Runners Stretches

- 90 Degree Hip Mobility

- 90 Degree Hip Mobility with Lax Ball

—————————————

Clean Review – “The little things” – Knuckles down, elbows out, FINISH Extension

————————–

- Deficit Clean Pulls while Standing on BP

Class Drill – positing, do not overextend & stay tight

- Banded Strict Press

- Unstable Strict Press

- Strict Press

Metcon

Metcon (Time)

Strict / Muscle Grace

——————————

30 Muscle Clean and Strict Press