053119 Crossfit


CrossFit Vacaville North – CrossFit

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Warm-up

Coach led warm-up

Skill

*Proper positions for bar muscle ups and scaling options

-Kip Swings

-How to properly engage lats and hip drive

-Turn over

-Press out

**Scaling options:

-Jumping m/u from box

-Bar on j hooks banded down

-Glide kips

Metcon

Metcon (Time)

4 Rounds

3 Rope Climbs

18 KB Swings 53/35

12 Goblet Squats

053019 Crossfit


CrossFit Vacaville North – CrossFit

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Warm-up

Coach led warm-up

Skill

3 Position Power Clean

-Proper positions for position 1 (hip), leg drive, back position, proper tension assignments

-Proper positions for position 2 (just above knee)

-Proper positions for position 3 (shin)

3 Position Clean Complex

Treat as a complex

All 3 Movements = 1 Rep

1×2 65%

1×1 68%

1×1 70%

Metcon

Metcon (AMRAP – Rounds and Reps)

11 Min Amrap

6 Wall Balls 20/14

3 Power Cleans 155/105

6 C2B

**Add 2 Wall Balls every round until the 11 min

052919 Crossfit


CrossFit Vacaville North – CrossFit

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Warm-up

Coach led warm-up

Weightlifting

Overhead Squat

15x 50%

12x 55%

10x 60%

Metcon

Metcon (AMRAP – Rounds and Reps)

20 Min Amrap

10 T2B

12 Deadlift 155/105

14 Ring dips

12 Box Jumps

10 Burpees

052919 CrossFit


CrossFit Vacaville North – CrossFit

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Warm-up

Coach led warm-up

Weightlifting

Power Snatch

E1/2MOM

1 Power Snatch every :30 for 9 min

70%

Metcon

Metcon (Time)

6 Rounds

250 M row

50′ Double KB Front rack walking lunges 53’s/35’s

:30 Rest

**This workout is meant to be a sprint. **

Elements 1


CrossFit Vacaville North – 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

Murph


CrossFit Vacaville North – CrossFit

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Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here

052519 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

052419 Crossfit


CrossFit Vacaville North – CrossFit

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Warm-up

Coach led warm-up

Run Conditioning

1-Mile Run (Time)

Max Effort 1-Mile Run

Metcon

Metcon (AMRAP – Rounds and Reps)

18 Min Amrap

3 Rope Climbs

6 HSPU

9 Power snatch 115/85

12 Ring Dips

052319 Crossfit


CrossFit Vacaville North – CrossFit

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Metcon

Metcon (AMRAP – Reps)

EMOM x 12

Odd: 10 T2b

Even: 20 Air squats

Score is least amount of T2B in a round

Metcon

Metcon (AMRAP – Reps)

Fight Gone Bad style

3 Rounds

Min 1: Max effort Double unders

Min 2: Max effort KB Swings 53/35

Min 3: Max effort Push Press 75/55

Min 4: Max effort Cal Row

Min 5: Rest

Score is total reps completed