Give me 5


The Compound CF – Boot Camp

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Metcon

WOD: “GIVE ME FIVE” / 4 Rotating 5 min Circuits

Circuit #1: 800m Run/Walk (Modification: Cal Bike)

*If completed in 3 min, 2 min rest remainder etc.

Circuit #2: 5min AMRAP

10 KettleBell Swings (modification Air Squats)

10 KettleBell Dead Lift/High Pull

10 Russian Twists w/KB

Circuit #3: 500m Row SPRINT

*If completed in less than 5min, remainder is rest

*Key, Faster = More Rest

Circuit #4: 50 Wall Ball Shots (modification dumbbell thrusters

022819 Crossfit


The Compound CF – CrossFit

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Warm-up

Coach led warm-up

2 rds

bear crawl (length of cage)

10 pushups

crab walk

15 squat jumps

burpee broad jumps

20 mountain climbers

Skill

Hang Power Snatch

Hang power snatch mechanics

3×3 @ 65%

Hang Power Snatch complex

Hang Power Snatch +

BTN Push press+ OHS

2×2 60%

2×3 65%

Metcon

Metcon (Time)

3 Rounds

80 Double Unders

16 Box jumps

25 Push Ups

022819 Elements


The Compound CF – CrossFit Elements

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Warm-up

Elements Warm Up 1 (No Measure)

200M Run

25′ Straight leg march

10 Squats

5 Leg swings F/B, S/S

25′ Inch worms

25′ Walking lunges

10 Arm hugs

10 Long arm swings

5 Burpees

Skill

Squat positions

*Proper air squat positions

*The how and the why we squat properly

*PVC Front Squats

*Wall ball Cleans

Skill

Rowing mechanics

*Rowing ROM

*How to correctly pull

Metcon

Metcon (Time)

3 Rounds for time

6 Burpees

9 Wall balls

12 Box jumps

250m Row

022719 Crossfit


The Compound CF – CrossFit

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Warm-up

Coach led warm-up

3rds

10 glute bridges with 2 second hold

10 plank pushups

10 sprawls

10 downward dog to cobra

Gymnastics

Handstand Walk

Spend 12 min go over proper HS walking positions.

* Kicking up on the wall

* Traversing around a box in a pike position

* Band on rig drill

* HS walking

Metcon

Metcon (AMRAP – Rounds and Reps)

Partner workout

10 min cap

break up row however you see fit

60 Cal Row

30 Double DB ground to over head each 35’s/25’s

Partner 1- 100′ Double DB front rack walking lunges

Partner 2- 100′ Plate pinch farmer carry 45’s/25’s behind partner 1. Then switch.

Rest 3:00

8 Min amrap

16 C2B

10 Squat cleans 95/65

14 C2b

8 Squat cleans 115/80

12 C2B

6 Squat cleans 135/95

10 C2b

4 Squat cleans 155/105

Break up reps however you want

022619 Crossfit


The Compound CF – CrossFit

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Warm-up

Coach led warm-up

100m row

5 strict pullups (5 strict scapular pulls)

10 good morning

15 air squat 5 second hold

150m row

5 samson stretch

10 mountain climbers

15 grasshopper

200m row

5 jump squats

10 tuck jumps

15 lateral lunges

Weightlifting

Deadlift

65% x 5

70% x 5

75% x 5

80% x 5

82% x 5

65% x 10

Metcon

Metcon (Time)

For Time

5 Min Cap

30 Deadlifts 115/80

25 S2O

20 Pull Ups

15 T2B

Rest 1:00

5 Min cap

15 T2B

20 Pull ups

25 S2O

30 Deadlifts

** If first part is completed before the 5 min cap, that is extra rest time. Everyone stops and has 1 min rest at the 5 min mark.

022519 Crossfit


The Compound CF – CrossFit

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Warm-up

Coach led warm-up

Back Squat

65% x 5

70% x 5

75% x 5

80% x 5

82% x 5

65% x 10

Metcon

Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP

7 Heavy thrusters 115/80

3 Rope Climbs

400M Run

022319 Crossfit


The Compound CF – CrossFit

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Warm-up

Coach led warm-up

Metcon

Metcon (Time)

Teams of 3

12 min EMOM

1 min each station rotating each min

1. 15 Wall balls

2. 2 Rope climbs

3. 10 T2B

4. 10 HSPU or 3 Wall walks

Rest 3:00

Then:

For time

Break reps up however between team

21 Synchro Pull ups

60 Clusters 95/65

21 Synchro push ups

50 Hang Squat Snatch 115/75

21 Synchro bar facing burpees

40 Hang Squat Cleans 135/95

022219 Crossfit


Announcements

CrossFit Open Throw Down 2019-Beers and Cheers!!!
February 22, 2019
4pm-7pm
No Evening Classes!!!

The Compound CF – CrossFit

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Warm-up

Coach led warm-up

Metcon

CrossFit Open 19.1

15min AMRAP

19 Wall Ball Shots 20/14

19 Cal Row

Warm-up

EMOM 10

3 OHS @ 65%

Metcon (AMRAP – Rounds)

CrossFit Open 19.1

15min AMRAP

19 Wall Ball Shots 20/14

19 Cal Row

022119 Crossfit


Announcements

CrossFit Open Throw Down 2019-Beers and Cheers!!!
February 22, 2019
4pm-7pm
No Evening Classes!!!

The Compound CF – CrossFit

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Warm-up

Coach led warm-up

Strength

Metcon (AMRAP – Rounds and Reps)

Push jerk 4 Min EMOM

3 Push jerks 70%

Straight into

7 min AMRAP

2 Power cleans

1 Push jerk

2 Front squats

1 Push jerk

Metcon

Metcon (AMRAP – Rounds and Reps)

16 Min Amrap

18 KB swings 53/35

12 Ring dips

18/15 Cal bike