Masters / Mobility Wed 5/4

CrossFit Simsbury – Masters

Metcon (No Measure)

- 10 Green Band (behind the back) EXTREME Samson (each side)

- 2mins Band Assisted Torso Rotation w/ rig (each side)

- 2mins KB Hip Release (each side)

- 3mins Green Band Lat Stretch

- 3mins Each side Lax Ball Shoulder Smash w/ Green band on rig (each side)

- 2min Rowers Stretch (each side)

5/4/16 Teens Class


CrossFit Simsbury – Teens

Warm-up

10m Bear Crawl

15 Air Squats to Wall Ball

10m Broad Jumps

15 Air Squats to Wall Ball

Weightlifting

Working on the shrug.

Power Clean (3×5)

Metcon (Time)

3 Rounds For Time:

21 Air Squats

14 Power Cleans

7 Pushups

Teens Class 5/3/16


CrossFit Simsbury – Teens

Warm-up

10m Walking Lunges

10 Super Slow Air Squats

10m Crab Walk

10M Frankenstein Walks

Skill

3 Rounds

10 One legged Dead Lift (35/26 KB)

10 Goblet Squats (35/26 KB)

Metcon

EMOM 12

Even: 15 Wall Balls

Odd: 5 Burpees

Wall Ball weight in Comments.

Tuesday 5/3


CrossFit Simsbury – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 20

30 Russian KB Swing 70/53

60 second extended plank

30 Abmat Situps

60 second extended plank

30 Double Unders

60 second extended plank

*Planks will all be done in front of the clock, near the coaches station (the “no-shenanigans station”)

** If you go Rx, your first round of planks should be unbroken to maintain intensity.

*** For Scoring, 60 sec plank = 60 reps

————————————————

L2:

30 sec plank

KB 53/35

15 DU

L1:

15 second plank

KB 35/18

90 Single Unders

Monday 5/2 Masters


CrossFit Simsbury – Masters

Warm-up

-Review Of Sumo DeadLift

- Hip Mobility

Weightlifting

Sumo Deadlift (3X8)

Metcon

Metcon (Weight)

21-15-9

Rowing Cal

SDL

Monday 5/2


CrossFit Simsbury – CrossFit

Weightlifting

Back Squat (3×5 same )

Metcon

Metcon (Time)

For Time:

2 Rounds

30 Cal Row

30 DB Thrusters 40/30

30 Burpees

*15 min cap*

——————————–

L2:

DB 30/10

L1:

20 reps of each

DB 20/10

Cash Out

1 min max weighted plank (Weight)

L2 – bodyweight unbroken

L1 – accumulate 1 minute

Monday 5/2 Oly


CrossFit Simsbury – Oly Lift

Weightlifting

Paused Front Squat (5X5 @ 60%)

Metcon

Metcon (Weight)

Work up to a heavy -Taking the bar from the rack…

2 Rounds:

- Transition the bar from shoulders to the hang position

- 1 Hang Squat Clean

- 1 T-n-G Squat Clean

Score = Weight