WB Run


CrossFit Vacaville North – Boot Camp

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Metcon (Time)

For time

25 burpees

200m run with WB

25 wallballs

200m run with WB

25 box jump

200m run w/ WB

25 pull-ups/ringrows

200m run with WB

25 DB Push Press 30/35

200m run with WB

033019 Crossfit


CrossFit Vacaville North – CrossFit

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Warm-up

Coach led warm-up

Metcon

Metcon (Time)

Partner WOD

“Fall back down”

15-18-21

Hang power snatch 75/55

15-18-21

Burpee Box jumps

Partner one Completes round of 15 snatches then partner 2 completes round of 15 BBJO. and so on. When all Work is complete, 1 Min rest and complete In reverse. Partner 2 Completes 21 snatches and partner 1 completes 21 BBJO working backwards.

**2 Min Rest**

50 KB swings 53/35

70 Cal row

40 T2b

60 Push Ups

30 DB Thrusters 35/25

50 Pull ups

Break up reps however between partners

032919 Crossfit


CrossFit Vacaville North – CrossFit

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Warm-up

Coach led warm-up

Strength

Bench Press

Grab a buddy and build to a 5 Rep max bench press. We will be testing this again in 6 weeks.

Build to a 5 rep max in 5 sets

Metcon

Metcon (4 Rounds for reps)

4 Rounds for time

3 Min Amrap

9 Push press 95/65

6 C2b

3 Burpees

**1 Min rest between each Amrap. Each Amrap is meant to be a sprint. Try and keep reps the same each time through

032819 Crossfit


CrossFit Vacaville North – CrossFit

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Warm-up

Coach led warm-up

Skill

Press, Push jerk, Split complex

Push press, Push jerk, Split complex

* Proper positions for all movements

Basing weight on Push press percentages. All 3 Movements together are one rep.

2 Sets of 2 PP+ 2 PJ+ 1 J at 65%

2 Sets of 2 PP+ 3 PJ + 1 J at 70%

Metcon (No Measure)

Push Jerk + Split jerk EMOM x 6

2 Push Jerks + 2 Split Jerks

65% of PJ

Metcon

Metcon (5 Rounds for reps)

15 Min EMOM

1. :40 bike

2. 25 Sit ups

3. 6 Power Cleans 75%

Metcon (5 Rounds for reps)

15 Min EMOM

1. :40 bike

2. 25 Sit ups

3. 6 Power Cleans 75%

032619 Crossfit


CrossFit Vacaville North – CrossFit

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Warm-up

Coach led warm-up

Weightlifting

Deadlift

65% x 5

70% x 3

75% x 3 (Practice bail on last rep)

80% x 2

85% x 2

90% x 1

92% x 1

Go for a new 1 rep

Metcon

Metcon (Time)

3 Rounds for time

250m Row

12 Power snatches 95/65

21 Hand release push ups

032519 Crossfit


CrossFit Vacaville North – CrossFit

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Warm-up

Coach led warm-up

Weightlifting

Back Squat

65% x 5

70% x 3

75% x 3 (Practice bail on last rep)

80% x 2

85% x 2

90% x 1

92% x 1

Go for a new 1 rep

Metcon

Metcon (Time)

For time

1-2-3-4-5-6-7-8-9-10

Front Squats 115/80

Coupled with

10-9-8-7-6-5-4-3-2-1

Burpees box jump overs 30/24

(1 FS-10 BBJO, 2FS- 9 BBJO, ETC)

Day 1


CrossFit Vacaville North – Boot Camp

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Metcon (AMRAP – Rounds and Reps)

Warmup: Coach Led

20 AMRAP:


30 Step-Ups OR Box Jumps

25 Alternating Lunges

20 Mountain Climbers

15 Jumping Jacks

10 Cal Row

5 Burpee

032319 Crossfit


CrossFit Vacaville North – CrossFit

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Warm-up

Coach led warm-up

Metcon

Metcon (Time)

Partner WOD

“All the AMRAPS”

2 Person Teams

15 min AMRAP

P1-200 m Run

10 DB hang clean and jerk (5 right,5 left) 50/35

P2- :30 plank

Max Effort Burpee box jumps 24/20

when P1 Is complete with C&J switch

**Rest 2 Min**

9 Min AMRAP

10 Cal Row

6 Hand Release push ups

15 Wall balls 20/14

Partners switch after each round, one person working at a time

**Rest 2 min**

6 Min AMRAP

50′ KB farmer carry 53/35, RX+ 70/62

20 ABmat Sit ups

Partners switch after each round, one person working at a time

19.5


The Compound CF – CrossFit

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Crossfit Games Open 19.5 (Ages 16-54) (Time)

33-27-21-15-9 reps for time of:

Thrusters 95lb/65lb

Chest-to-bar pull-ups

Time cap: 20 minutes

Crossfit Games Open 19.5 Scaled (Ages 16-54) (Time)

33-27-21-15-9 reps for time of:

Thrusters 65lb/45lb

Jumping pull-ups

Time cap: 20 minutes

Crossfit Games Open 19.5 Masters (55+) (Time)

33-27-21-15-9 reps for time of:

Thrusters 65lb/45lb

Chin-over-bar pull-ups

Time cap: 20 minutes

Crossfit Games Open 19.5 Masters Scaled (55+) (Time)

33-27-21-15-9 reps for time of:

Thrusters 45lb/35lb

Jumping pull-ups

Time cap: 20 minutes

032119 Elements


The Compound CF – CrossFit Elements

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Warm-up

Elements warm up 4 (No Measure)

200M Run

15 Squats

2 Wall walks

5 Inch worms

3 Sunrise good mornings each way

25′ Straight leg March

25′ Walking RDL

10 Band pull aparts

10 Band flies

10 Band press

Skill

** Movement Review**

Overhead positions

DeadLift

Skill

**Olympic Lifts with PVC/ Training bar**

Proper positions for the Clean. Power/Squat

Proper positions for the Jerk

Proper positions for the Snatch. Power/ Squat

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Min Amrap

6 Power Cleans

6 Shoulder to overhead

6 Front squats

12 Box jumps

12 Burpees