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CrossFit Open Workout 17.2 (3/3/17)

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GROUP CLASS WORKOUT

Warm Up:
Trainer Choice

MetCon:
CrossFit:
17.2
12 minute AMRAP
2 Rounds
50’ front rack walking lunges (50#/35#)
16 toes to bar
8 dumbbell power cleans (50#/35#)
2 Rounds
50’ front rack walking lunges (50#/35#)
16 bar muscle ups
8 dumbbell power cleans 50/35

CrossFit Lean:
15 minute AMRAP
15 calorie machine
15 lunges each leg (in place)
15 med ball slams (20#/15#)

Swinging and Rowing (3/2/17)

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GROUP CLASS WORKOUT

Warm Up:
2 minute machine
60 second banded front rack
2 rounds:
4 inchworms
20 banded good mornings
20 air squats
Finish with:
20 leg swings
20 scorpions

Strength:
CrossFit: front squat 5×3 (rising, every 1:25)
CrossFit Lean: no strength

MetCon:
CrossFit:
For Time:
40/34 calorie row
30 kettle bell swings (53#/35#)
20 calorie row
20 kettle bell swings
10 calorie row
Extra Gains: 2 Rounds
40 AbMat sit ups
1 minute side plank (each side)
1 minute front leaning rest

CrossFit Lean:
8 Rounds
500 meter row/ski/1 mile bike
15 air squats
Extra Gains: 2 Rounds
40 AbMat situps
1 minute side plank (each side)
1 minute front leaning rest

 

SKILLS (Midtown 4:30PM)
Aerobic Training

 

LADIES NIGHT (Midtown 6:30PM)

Warm Up:
Hungry Hungry Hippos
1 minute banded front rack
1 minute goblet squat hold
glute activation

Skill of the MonthFront Squats
6×3 front squats w/band @65% (every 1:30)

MetCon:
10 Rounds
15 calorie row
30 second rest

A Couple of AMRAPs (3/1/17)

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GROUP CLASS WORKOUT

Warm Up:
1 minute machine
1 minute banded overhead distraction
1 minute forward leaning rest
15 PVC pass throughs
2 Rounds:
10 kettle bell presses
60’ overhead kettle bell walk
10 air squats

StrengthPush Press (every 1:25)
6×4 choose weight (across)

MetCon:
CrossFit:
10 minute AMRAP
7 pull ups
14 wall balls (20#/14#)
21 double unders
adv.: 7 chest to bar pull ups
scaled: 42 single unders

CrossFit Lean:
10 minute AMRAP
12 alternating dumbbell snatches (50#/35#)
8 burpees

 

SPEEDFIT (Midtown 12PM)

MetCon:
100 double under
50 wall balls (20#/14#)
40 calorie row
20 cleans (135#/95#)
10 bar muscle ups/20 pull ups 

Back, back, back it up! (2/28/17)

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GROUP CLASS WORKOUT

Warm Up:
7 minute AMRAP:
10 calorie machine
10 jump squats
20 hollow rocks
Finish with:
60 second pigeon
20 leg swings
20 scorpions

Strength: Back Squat (every 1:30)
CrossFit: 4×6 @65-70%
CrossFit Lean: no strength

MetCon:
CrossFit:

Every 2 Minutes for 7 Rounds
8 box jumps (24″/20″)
12 push ups
8 hang power cleans (95#/65#)
*Last round max hang power cleans/snatches
Adv.: hang power snatches

CrossFit Lean:
35 minute AMRAP
40/35 calorie machine
30 AbMat sit ups
20 kettle bell swings (35#/26#)

 

SKILLS (Midtown 4:30PM)
Shoulders

Mean Power Cleans (2/27/17)

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GROUP CLASS WORKOUT

Warm Up:
2 minute machine
30 banded good mornings
20 Russian kettle bell swings
15 push ups
10 groiners
15 PVC pass throughs
PVC Progression
1 Round:
5 deadlifts
5 hang power cleans

StrengthPower Cleans (every 1:00)
Strength:  12×2 @75-80%
Technique: 12×4 @moderate weight

MetCon:
CrossFit:
5 Rounds
4 clean and jerks (135#/95#)
8 toes to bar
12 lateral burpees
Advanced: add 2 muscle ups at beginning of each round
Scaled: 12 knee raises
*14 minute time cap

CrossFit Lean:
5 Rounds
4 deadlifts (135#/95#)
8 toes to bar
12 lateral burpees
Scaled: 12 knee raises
*14 minute time cap

CrossFit Open Workout 17.1

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GROUP CLASS WORKOUT

Warm Up:
Trainer Choice

MetCon:
CrossFit:
17.1
10 alternating dumbbell snatches (50#/35#)
15 burpee box jump overs (24″/20″)
20 alternating dumbbell snatches
15 burpee box jump overs
30 alternating dumbbell snatches
15 burpee box jump overs
40 alternating dumbbell snatches
15 burpee box jump overs
50 alternating dumbbell snatches
15 burpee box jump overs
*20 Min Time Cap

CrossFit Lean:
10-10-10-10-10
pull ups
15-25-35-45-55
air squats
20/16 calorie alternating machine
Scaled: ring rows

Baby Got Back (Squat)

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GROUP CLASS WORKOUT

Warm Up:
2 minute machine
90 second banded hip capsule (each side)
3 Rounds:
15 air squats
15 banded good mornings
Finish with:
20 leg swings
15 PVC pass throughs

Strength: Back Squat (every 1:30)
CrossFit: 5×5 @70%
CrossFit Lean: no strength

MetCon:
CrossFit:
7 minute AMRAP
3 power snatch (95#/65#)
3 overhead squats (95#/65#)
*Add 1 rep every round (3, 3, 4, 4, 5, 5…)
Scaled: power cleans, front squat

CrossFit Lean:
35 minute AMRAP
70/55 calorie bike
30 kettlebell hang high pull (35#/26#)
10 burpees

 

SKILLS (Midtown 4:30PM)
Core Work

 

LADIES NIGHT (Midtown 6:30PM)

Warm Up:
Ski Team Game
2 Rounds:
20 sit ups
15 KB swings
10 PVC pass throughs
5 burpees
Finish with:
1 minute banded overhead distraction (each side)
1 minute lat smash (each side)

Skill of the MonthToes to Bar & Chest to Bar Pull Ups
Max reps toes to bar
Max reps chest to bar pull ups

MetCon:
Tabata Machines
8 Rounds
20 seconds work/10 seconds rest row
2 minute rest
8 Rounds
20 seconds work/10 seconds rest bike
2 minute rest
8 Rounds
20 seconds work/10 seconds rest ski

“Alvie” Retest (2/22/17)

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You’re not going to want to miss class today as it’s a “retest” day! If you are new or need a refresher as to what test/retest days are and why we do them check out Coach Joaquin’s original post on the topic by clicking here.

GROUP CLASS WORKOUT

Warm Up:
2 minute machine
2 minute pigeon stretch (each side)
Game Time!

Strength: 10 Minutes
CrossFit & CrossFit Lean: warm up to a heavy clean

MetCon:
CrossFit & CrossFit Lean:
“Alvie” Retest
8 minute AMRAP
15 front squats (95#/65#)
15 calorie bike
15 push press (95#/65#)
15 toes to bar
Immediately into:
6 minutes to find 1 rep max clean

 

I Came for the Burpees (2/21/17)

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GROUP CLASS WORKOUT

Warm Up:
2 minute banded front rack (each side)
2 Rounds:
15 Russian kettlebell swings
10 goblet squats
25 band pulls
Finish with:
10 groiners
20 scorpions
15 PVC pass throughs

Strength: Front Squat (14 minutes)
Strength:  find 1 rep max
Technique: 5×5 (moderate weight)
CrossFit Lean: no strength

MetCon:
CrossFit:
3 Rounds
20/16 calorie row
15 deadlifts (155#/105#)
10 lateral burpees
Scaled: 115#/75#

CrossFit Lean:
20 Rounds
3 deadlifts (155#/105#)
6 push ups
9 air squats
12 AbMat sit ups
*40 minute time cap

 

SKILLS (Midtown 4:30PM)
Banded Deadlifts & Squats

Skills, Skills, Skills (2/20/17)

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GROUP CLASS WORKOUT

Warm Up:
3 Rounds:
15/12 calorie machine
10 jump squats
2 minute squat hold
Finish with:
20 leg swings
15 PVC pass throughs
15 PVC good mornings

Skill Work14 minutes
double unders
handstand push ups
rowing

MetCon:
CrossFit:
10 minute AMRAP
3 Rounds
15 box jumps (24″/20″)
15/12 calorie bike
50 double unders/100 singles
Remaining Time:
max cleans (135#/95#)
Adv.: 185#/125#

CrossFit Lean:
10 minute AMRAP
10 Russian kettlebell swings (53#/35#)
10 calorie row or ski

 

SPEEDFIT (Midtown 6AM)

Warm Up:
500 meter row
3 Rounds:
10 ring rows
10 stretch lunges
10 pass throughs
10 good mornings

MetCon:
21-15-9
chest to bar pull ups
dumbbell thrusters (40#/25#)
calorie bike