First CrossFit Facility in Central FL since 2007
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Busy 9:30 am class on Saturday
Every 90-120 seconds with small increases do:
Front Squat 2-2-2-2-2..., then
How many rounds can you do in 10 minutes of:
Rx
5 Ring Dips
10 Wall Balls
15 Double Unders
Rx+
5 Ring Muscle Ups (3 for ladies)
15 Wal Balls
25 Double Unders
Extra: Bench Press & 1 arm Rows 7-7-7-7...
Anne
Climbing board superset with
RDL/Shoulder Press 5-5-5-5-5 (small increases; no belts), then
For time:
21 Push Presses (use the same bar or adjust loads)
18 Toes To Bar
15 Push Presses
12 Toes To Bar
9 Push Presses
6 Toes To Bar
3 Push Presses
Extra: 3 Position Squat Snatch (floor, below knee, above knee) or 3x Overhead Squat practice.
Travis taking a nap
Five rounds for max reps of:
20 seconds of Chest To Bar Pull-ups
40 seconds of Rest
20 seconds of Thrusters (45/33)
40 seconds or Rest
For Rx+ do Bar Muscle Ups & use 2x35/2x25 DB's or KB's, then
For time:
Rx
50 Calorie Row (40 for ladies)
50 Swings (35/25)
50 Sit-ups
Rx+
70 Calorie Row (55 for ladies)
70 Swings (55/35)
70 Sit-ups
Extra: Double Under & Handstand Drills
Reminders on the Russian iPads
Sumo Deadlift 2-2-2-2-2... (dead stop, no belts) superset with
L-sits or L-hangs (5-15 seconds per hold for the first 10-12 minutes of deadlifts), then
How many rounds can you do in 11 minutes of:
Rx
5 Box Jumps (24/20)
3 Handstand Push-ups (first 5 rds strict; 25's+ABMAT/15's+ABMAT)
1 Rope Climb
Rx+
5 Box Jumps (30/24)
3 Handstand Push-ups (first 5 rds strict; on DB's)
1 Legless Rope Climb (no jump for men)
Extra: Back Squat 3-3-3-3-3... (no belts; not all out)
Gracie, Soc & Jay
How high up the ladder can you go in 25 minutes of:
1 Thruster (pick your DB's or KB's)
1 Knees To Elbows
2 Thrusters
2 Knees To Elbows
3 Thrusters
3 Knees To Elbows...4...4...5...
Begin the workout with 1 mile run or 2000 meter Row.
Go solo or in teams of 2 (teams of 2 highly recommended).
For Rx+ do Thrusters with 135/93 lbs barbell & do Bar Muscle Ups. And start the workout with 1.5 mile run to keep things more exciting.
Rope Climbs - regular & legless
Every 90-120 seconds with small increases do:
Snatch + Hang Snatch + Paused Overhead Squat (no belts), then
For time (15 min cap for both Rx & Rx+):
Rx
40 Swings (55/35)
30 Burpees
20 Swings
10 Burpees
Rx+
50 Swings (55/35 or more)
40 Burpees
30 Swings
20 Burpees
10 Swings
Extra: Deadlift 2-2-2-2- (no belts; not all out) + Climbing Board
Beth & Melissa P
Every 60-90 seconds with small increases do:
Basic: Power Clean + Front Squat + Jerk 1-1-1-...
Advanced: Squat Clean + Jerk 1-1-1-..., then
For time (15 min cap for both Rx & Rx+)
Rx
750 meter Row
50 Wall Balls
25 Pull-ups
Rx+
900 meter Row
60 Wall Balls
30 Chest To Bar Pull-ups
Extra: DB Bench Press & Pull-overs 10-10-10-...
Jumping Rope
Back Squat 3-3-3-3-3... (last rep of each set paused for 3 seconds), then
How many rounds can you do in 10 minutes of:
3 Deadlifts (use the same bar or pick load)
7 Lunges (in place; each side)
21 Double Unders
Extra: Tall Snatch + Squat Snatch (finish with just squat snatches once Tall Snatch fails) or just Overhead Squat practice.
Garrett
Shoulder Press x3 + Push Press x2 + Push Jerk x1 superset with
Weighted Chest To Bar Pull-up 3-3-3-3-3..., then
10-9-8-7-6-5-4-3-2-1 reps for time of:
Box Jumps (24/20)
Push-ups
Toes To Bar
For Rx+ jump on 28/24, do Hand Release Push-ups & Knees To Elbows
Extra: Handstand & Double Under drills
Afterschool class?
Hang Power Clean 1-1-1-1-1... (no belts), then
How high can you go up the ladder in 13 minutes of:
1 Hang Power Clean (pick load)
2 Sit-ups
3 Air Squats
2 Hang Power Cleans
4 Sit-ups
6 Air Squats
3 Hang Power Cleans
6 Sit-ups
9 Air Squats....4/8/12...5/10/15...
Extra: Back Squat 2-2-2-2-2... (both reps paused at the bottom for 2-3 seconds, no belts, not all out)
