031819 Crossfit


The Compound CF – CrossFit

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Warm-up

Coach led warm-up

Back Squat

Warm up sets

2×5 50%

Working sets

55% x 15

60% x 10

65% x 8

Bent Over Row

BB Bent over row 95/65

3×10

Super set with Back squat

Metcon

Metcon (AMRAP – Rounds and Reps)

16 Min Amrap

6 Double DB Squat cleans 50/35

6 Double DB Push press

10 C2B

200m Run

031619 Crossfit


The Compound CF – CrossFit

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Warm-up

Coach led warm-up

Metcon

Metcon (Time)

Partner workout

“Crush”

In teams of 2

2000 m Row

One partner rows while one partner dead hangs from the rig. Any time the partner on the rig drops off, partners must switch to reach the 2000

30 Synchro pull Ups

P1- 100′ Sled push

P2- Deadlifts 115/80 until P1 completes sled then switch

50 Push jerks 115/80 broken up however

100 Double unders each

50 Front squats broken up however

800m run together

30 Synchro box jumps

19.4


The Compound CF – CrossFit

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CrossFit Games Open 19.4 (Ages 16-54) (AMRAP – Reps)

3 rounds of:

10 snatches 95lb/65lb

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 bar muscle-ups

12 bar-facing burpees

Time cap: 12 minutes, including 3-minute rest

period

CrossFit Games Open 19.4 Scaled (Ages 16-54) (AMRAP – Reps)

3 rounds of:

10 snatches 65lb/45lb

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 chin-over-bar pull-ups

12 bar-facing burpees (may step over bar)

Time cap: 12 minutes, including 3-minute rest

period

CrossFit Games Open 19.4 Masters (55+) (AMRAP – Reps)

3 rounds of:

10 snatches 65lb/45lb

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 chest-to-bar pull-ups

12 bar-facing burpees

Time cap: 12 minutes, including 3-minute rest

period

CrossFit Games Open 19.4 Masters Scaled (55+) (AMRAP – Reps)

3 rounds of:

10 snatches 45lb/35lb

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 jumping chest-to-bar pull-ups

12 bar-facing burpees (may step over bar)

Time cap: 12 minutes, including 3-minute rest

period

031419 Elements


The Compound CF – CrossFit Elements

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Warm-up

Elements warm up 3 (No Measure)

200m Run

25′ Straight leg march

25′ Walking RDL

15 Squats

25′ Inch worms

25′ Rev lunges

10 Band pull aparts

10 Band flies

10 Band press

10 Band good mornings

Skill

** Movement review**

Presses w/ PVC

Skill

**Deadlift, KB Swing and Overhead positions**

-Proper Deadlift technique and positions, where to assign tension through the lift

-Proper KB swing technique for American and Russian swings

-PVC Overhead squat positions and body mechanics in the movement

Metcon

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

6 Deadlifts

12 Ring rows

10 OHS

200M Run

031419 Crossfit


The Compound CF – CrossFit

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Warm-up

Coach led warm-up

Metcon

Metcon (No Measure)

EMOM x 20

1. 10 Push press 115/80

2. 2 Rope climbs

3. 12 Deadlifts

4. 10 Burpees

5. Rest

Accessory

Metcon (No Measure)

3 Rounds not for time

3 DB Turkish get-ups each side

12 DB Pendlay row

:30 Plank

16 V ups

031319 Crossfit


The Compound CF – CrossFit

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Warm-up

Coach led warm-up

rowling

3 rds

132 meters

1. 10 pushups with 2 mountain climbers per meter

2. 6 samson squats with 1 jump squat per meter

3. 10 pass throughs with pvc and 1 good morning for each meter

Weightlifting

Metcon (No Measure)

Emom x 10

3 Power Snatch 65%

2 Squat Snatch

1 OHS

Metcon

Metcon (AMRAP – Reps)

TABATA 4 MIN

FIRST 0:20

Max effort KB swings 53/35

SECOND 0:20

Max effort Double unders

1:00 REST

TABATA 4 MIN

FIRST 0:20

Max effort Goblet squats

SECOND 0:20

Max effort T2B

Score is lowest amount of reps completed

031219 Crossfit


The Compound CF – CrossFit

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Warm-up

Coach led warm-up

2 rounds

5 downward dog to cobra

5 inchworm

5 lateral lunges each side

5 over the fence/under the fence each direction

5 each leg single leg touches (golfer stretch)

(https://breakingmuscle.com/fitness/a-simple-warm-up-for-getting-bigger-safer-deadlifts)

Deadlift

70% x 5

75% x 5

85% x 3

87% x 1

90% x 1

72% x 7

Superset DB bench

Dumbbell Bench

3x 12

Metcon

Metcon (Time)

3 Rounds

8 thrusters 95/65

16 pull ups

8 hspu

031119 Crossfit


The Compound CF – CrossFit

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Warm-up

Coach led warm-up

Weightlifting

Back Squat

70% x 5

75% x 5

85% x 3

87% x 1

90% x 1

72% x 7

Metcon

Metcon (Time)

100 double unders

9 squat snatches 95/65

15 bar facing burpees

15 squat snatches 95/65

15 bar facing burpees

21 squat snatches 95/65

15 bar facing burpees

100 double unders

030918 Crossfit


The Compound CF – CrossFit

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Warm-up

Coach led warm-up

Metcon

Metcon (Time)

In teams of 2

50 Cal bike

*One partner on the bike, one hollow hold. If either stop mush switch positions

200 M kb farmer carry each. If the kb’s are set down, 10 Burpees.

while one partner farmer carries,

the other partner will complete AMRAP

of:

10/8 cal row

5 Devil Press 35/25

7 Burpee box jump overs

Then switch when partner returns.

50 Synchro wall balls

**Rest 3:00**

Metcon (Time)

10 Rounds

You go, I go format

100M Sprint

12 Push ups

10 Pull ups

** Every 3:00 both partners complete 40 Double unders