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Fifteens (5/2/17)

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GROUP CLASS WORKOUT

Warm Up:
400 meter run
1 minute banded ankle distraction
1 minute pigeon stretch
3 Rounds:
12 psoas march
8 empty barbell squats

Strength: Back Squat (every 1:30)
Warm Up: 5@40%, 4@50%, 2@70%, 1@80%
Strength: 7×1 @90%
Technique: 7×4 @moderate weight

MetCon:
CrossFit:
15 minute AMRAP
8 pull ups
24/20 calorie machine
48 double unders
adv.: chest to bar

CrossFit Lean:
15 Rounds
10 AbMat sit ups
10 med ball slams (20#/16#)
10 calorie ski
adv.: 20 Rounds, med ball sit ups
*40 minute time cap

Retest: “The Chief” (5/1/17)

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You’re not going to want to miss class today as it is 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:
3 Rounds:
10 calorie sprint
10 ring rows/5 strict pull ups
15 banded good mornings
Finish with:
1 minute goblet squat hold
20 PVC pass throughs
20 scorpions
3 Rounds (trainer guided):
2 power cleans
3 tempo pushups
5 air squats

MetCon:
CrossFit & CrossFit Lean:
Retest: “The Chief”
5 Rounds
3 minute AMRAP
3 power cleans (135#/95#)
6 push ups
9 air squats
1 minute rest

Cooldown:
3 Rounds (easy pace)
12 calorie machine
1 minute squat hold
30 second push up plank

Test: “Derek” (4/26/17)

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You’re not going to want to miss class today as it is a “test” 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:
Trainer Choice

MetCon:
CrossFit & CrossFit Lean:

“Derek”
45 minute AMRAP
5 Rounds
50 calorie bike/row/double under (alternate)
40 air squats
30 push ups
20 pull ups
10 clean & jerks (135#/95#)

adv.: fat bar
scaled: 10 deadlifts

*after 5 rounds complete as many burpee ring muscle ups as possible with remaining time

scaled: burpee pull ups
Score: total reps completed

Every Minute on the Minute (4/24/17)

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GROUP CLASS WORKOUT

Warm Up:
Trainer Choice

Skill Work: 14 minutes
pistols, rowing, double under
Test: 3 attempts to find one MAX set of unbroken double under
Test: 500 meter row for time

MetCon:
CrossFit:
18 Minute EMOM
1. 6 hang power cleans (115#/75#)
2. 16 wall balls (20#/14#)
3. 20 AbMat sit ups
adv.: 165#/115#

CrossFit Lean:
18 Minute EMOM
1. 8 burpees
2. 10 dumbbell front rack lunges (50#/35#)
3. 20 AbMat sit ups
adv.: 5 burpee pullups