Category Archives: Uncategorized

Tuesday 2/10


CrossFit Simsbury – CrossFit

Weightlifting

Front Squat (3-3-3 same)

Metcon

Metcon (Time)

From Chris Spealler

For Time:

100 Thrusters 75/55

1000m Row


L2:

100 Thrusters 55/33

1000m Row

L1:

100 Thrusters 33/15

500m Row

Cash Out

20 pullups. Any difficulty level. One set of 20 or 20 sets of 1. Either way you should have a focus (strength vs endurance)

Couch stretch

Monday 2/9 Oly Class


CrossFit Simsbury – Oly Lift

Warm-up

(No Measure)

10 Split Drop

10m B Jumps

10 Jumping Lunges

10m Spider Crawl

- Footwork in Split Jerk

- Proper body position on first dip

Weightlifting

Split Jerk (Dip, pause (ensure proper position), drive, redip)

Metcon

Metcon (Weight)

10 min EMOM – 4 Ground to Overhead

1 – Snatch (power, squat, split)

2 – Clean (power or squat) & Strict press, push press, split jerk.

Pick a variation that will allow you to lift as heavy as possible with good form.

Saturday 2/7 Endurance

CrossFit Simsbury – Endurance

Warm-up

(No Measure)

Mobility – Green band / PVC – Elbow range of motion

20m High knees

10 Lunge to elbow to ankle

20m Beast hop

10 Squat and explode

Metcon

500m Row (Time)

Max Effort 500m Row

Metcon

Metcon (Time)

4 Rounds

200m Row (SPRINT)

20 Skiers

20 Bent over row (45/35)

L2 – 3 Rounds

10 Skiers

10 Bent over row (35/15)

L1 – 3 Rounds

5 Skiers

5 Bent over row (35/15)

Saturday 2/7


CrossFit Simsbury – CrossFit

Endurance ON, Kids ON, Yoga ON (10:15), CPR ON

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 20. Team WOD. The class will be split into 4 teams (attendance depending). Each team will have a tire.

1 Round =

Each team member will flip the tire, jump on, in, on, off, and repeat a 2nd time. (You can have 2 ppl flip a tire, but then it turns into 4 flips)

Then once everybody does that,

as a team, complete:

10 Synchronized Toes to Bar (KTE)

Then, as a team, 4 rope climbs. (3 pullups = 1 rope)

Friday 2/6


CrossFit Simsbury – CrossFit

Weightlifting

Hang Clean (Find 1RM)

Power or Squat

(Ideally you’ll squat it)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

10 Wallballs 30/20

5 Burpees

2 Heavy Hang Cleans @ 80%
—-

Since there is only one 30lb ball, you can also use a 20# but it must go as high as possible. Dont sally it.

If you use the correct “heavy” weight it must actually hit the line.

L2:

WB 20/16

L1:

16/10

Thursday 2/5

CrossFit Simsbury – CrossFit

Metcon

Metcon (AMRAP – Rounds)

5 Rounds NOT for time

5 Bar Muscle Ups

15 Ring Pushups

L2:

5 Pullups + 5 Metal Bar Dips

15 Knee Ring Pushups

L1:

5 Assisted PU + 5 Box Dips

15 Regular / Assisted Pushups

Score for everybody = 5

In comments enter your scaling

Metcon

Metcon (Time)

100 Kettle Bell Swings 53/35

+ EMOM 3 Burpees


L2:

KBS 44/26

2 Burpees

L1:

KBS 35/18

1 Burpee

Cash Out

Green Band Shoulder Stretch

Wednesday 2/4 Oly Class


CrossFit Simsbury – Oly Lift

Warm-up

(No Measure)

10 Snatch Balance

10m Samson

10 OHS

10m BB Jumps

Metcon

Metcon (Weight)

10min EMOM

1 – 10 Alternating KB Snatch

2 – 30 Seconds of Bar Snatch Balance

Score = KBS Weight

Weightlifting

Snatch (10 mins – Establish 1RM Snatch)

Wednesday 2/4


CrossFit Simsbury – CrossFit

Reminder ENDURANCE is at NOON!

14.3 for Time (Time)

This is CrossFit Games 14.3 – Normally it is an 8min AMRAP. We are going to do it for time. Well, as far as you can in class anyways.

10 Deadlifts, 135# / 95#

15 Box Jumps, 24″ / 20″

15 Deadlifts, 185# / 135#

15 Box Jumps, 24″ / 20″

20 Deadlifts, 225# / 155#

15 Box Jumps, 24″ / 20″

25 Deadlifts, 275# / 185#

15 Box Jumps, 24″ / 20″

30 Deadlifts, 315# / 205#

15 Box Jumps, 24″ / 20″

35 Deadlifts, 365# / 225#

15 Box Jumps, 24″ / 20″

L2:

70% of DL weight

20/16 Box Jumps

L1:

50% of DL weight

16″ Box Jump or Step Ups
When thinking about scaling, look at the final weight, and try to get there. You have to move quickly to even get to that point. At the final weight I’d expect you to be doing around sets of 2 or 3

Gymnastics

CrossFit Simsbury – Gymnastics

Gymnastics

Planche

Working on the Planche and progressions and strength exercises to achieve.

Metcon

Metcon (3 Rounds for reps)

AMRAP 9

30 Seconds max C2B

30 seconds rest

30 seconds max pistols

30 seconds rest

30 seconds max TTB

30 seconds rest

* Scoring. 1st round = total C2B, 2nd round = total Pistols, 3rd round = total TTB
L2

Regular pull ups

Assisted pistols

KTC

L1

Assisted pull ups

Air squats

KTH

Cash Out

Metcon (Time)

30 Burpeesfor time

Wednesday 2/4 Endurance


CrossFit Simsbury – Endurance

Warm-up

(No Measure)

10 Bar Good Mornings

10m Skip and Explode

5 Plank Walk to Down Dog

10m Step and Knee pull to chest

Metcon

Metcon (Distance)

4 Rounds:

5min OCZ

2min Easy light pace

Establish OCZ / Easy Pace before start

* Stay within 5+/- *