022319 Crossfit


The Compound CF – CrossFit

View Public Whiteboard

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

View Public Whiteboard

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

View Public Whiteboard

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

022019 Crossfit


Announcements

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

The Compound CF – CrossFit

View Public Whiteboard

Warm-up

Coach led warm-up

Skill

Metcon (No Measure)

Row conditioning

10x 100 m row not strapped into foot straps

25 double unders.

*Focus on rowing mechanics

*How to pull without being strapped in

*Body position

*If you don’t have dubs, go for attempts. The only way to learn is by doing

: Metcon (Time)

6 Rounds

200m Row

10 T2B

24 Jumping lunges

021918 Crossfit


Announcements

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

The Compound CF – CrossFit

View Public Whiteboard

Warm-up

Coach led warm-up

Strength

Deadlift

45% x 18

50% x 15

55% x 12

Superset DB bench with deadlift.

One set of Deadlift, one set of bench

DB Bench Press

3 Sets of 12 reps

Metcon

Metcon (AMRAP – Rounds and Reps)

18 min AMRAP

200m run

10 pull ups

10 Box jumps

1 round of DT

12 deadlift 135/95

9 hang power cleans

6 S2O

021819 Crossfit


Announcements

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

The Compound CF – CrossFit

View Public Whiteboard

Warm-up

Coach led warm-up

Strength

Back Squat

45% x 12

50% x 12

55% x 12

Super set with DB Renegade row

One set of squat, one set of row

Renegade Row

DB renegae row

3 sets 12 Reps each arm

*Make sure there is no body twist. Make reps count and keep core engaged

Metcon

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP

5 Wall Balls 20/14

1 Squat Snatch 70%

5 Bar facing burpees

**ADD one wall ball each round**

Core

Metcon (No Measure)

4 Rounds

30 Flutter kicks

15 Pike leg raises

10 Hollow rocks

021619 Crossfit


Announcements

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

The Compound CF – CrossFit

View Public Whiteboard

Warm-up

Coach led warm-up

Metcon

Metcon (Time)

Partner workout

Break up reps between partners however you like

“On the floor”

1200m row

90 wall balls

60 C&J 135/95

30 pull ups

30 T2B

60 Deadlifts

90 push ups

120 Double unders (each)

*3x singles for double unders

021519 Crossfit


Announcements

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

The Compound CF – CrossFit

View Public Whiteboard

Warm-up

Coach led warm-up

3 RDS

6 primal pull throughs

6 PVC pass throughs

6 lateral lunges with PVS in OHS position

6 wall facing squats with toes to wall and hands up

6 samson stretch

Metcon

Metcon (AMRAP – Rounds)

10 min EMOM

5 Deadlifts 185/135

5 Bar facing Burpees

Metcon (Time)

For time

400M run

3 Rounds

10 DB Step Ups 50/35

10 Ring rows

2 Rounds

30 Wall balls

12 Alt DB Snatch

1 Round

50′ Front rack DB lunge

20 Push ups

50′ Front rack DB lunge

20 Push ups

021419 Crossfit


Announcements

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

The Compound CF – CrossFit

View Public Whiteboard

Warm-up

Coach led warm-up

EMOM assault bike

start 1cal, increase by one cal each round as high as possible

core stability work

wrap a band around a KB, lift overhead and lockout, stand tall and straight, let the KB move up and down 30 sec each side, 4 rds. (instagram movement fix video 2/10/19)

Weightlifting

Split Jerk

*Working on proper Split jerk postions

*Focusing on foot placement

2×3 55%

2×3 60%

Metcon

Metcon (Time)

Emom 4 min

12 KB Swings 53/35

5 Goblet squats

Then,

7 Min AMRAP

2-4-6-8-10-12

For as long as you can

Single arm KB Thrusters (R/L, RR/LL, RRRR/LLLL, etc.)

AbMat sit ups