082019 Crossfit


CrossFit Vacaville North – CrossFit

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Warm-up

Coach led warm up

Strength Development

Metcon (No Measure)

2 Rounds

10 DB Bench press

10 Banded Tri pull downs on rig

Weightlifting

Deadlift

55% x 5

60% x 5

64% x 5

68% x 5

72% x 1 + (as many as possible with perfect positions)

55% x 10

Metcon

Metcon (Time)

9-7-5-3-1

Muscle ups (choice)

Squat Snatch 115/80

50 Double Unders after each round

** Every 4:00 9 HSPU**

-Scaling for Muscle ups 2x Chest to bar pull ups

081919 Crossfit


CrossFit Vacaville North – CrossFit

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Warm-up

Coach led warm-up

Strength Development

Metcon (No Measure)

1 Set of max effort strict chin ups

1 Set of banded max effort chin ups

-For the banded set, band with the smallest band possible.

-If you can’t perform strict chin ups, go for 2 rounds max effort chin ups with feet on box or 2 rounds max effort ring rows with supinated grip from a position that is as hard as possible

Weightlifting

Back Squat

55% x 5

60% x 5

64% x 5

68% x 5

72% x 1 + (as many as possible with perfect positions)

55% x 10

Metcon

Metcon (AMRAP – Rounds and Reps)

5 Min Amrap

100M Sprint

21 Wall balls 20/14

15 Abmat sit ups

9 Push ups

**Rest 1:00**

5 Min Amrap

9 Ring dips

12 Wall balls

15 Cal row

081719 Crossfit


CrossFit Vacaville North – CrossFit

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Warm-up

Coach led warm up

Metcon (Time)

Partner workout

Buy in:

6 Rounds

100m Row Sprint

“You go, I go”

Break up work however between partners except

synchro movements

60 You go I go Wall balls 20/14

30 Push press 115/80

24 Synchro T2B

100 Box jump overs (10 each)

48 You go I go Wall balls

30 OHS

18 Synchro T2B

80 DB Goblet Rev Lunges in place 50/35

36 You go I go Wall balls

30 Clean and Jerks

12 Synchro T2B

120 Ab mat sit ups (15 each)

081619 Crossfit


CrossFit Vacaville North – CrossFit

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Warm-up

Coach led warm up

Strength Development

Metcon (No Measure)

2 Rounds

3 KB Turkish Get ups each side

6 Single leg RDL Each

Weightlifting

Bench Press

6 x 3 Building to 78%

Metcon

Metcon (Time)

4 Rounds

16 Box jumps

21 KB Swings 53/35

14 Ring Dips

081519 Crossfit


CrossFit Vacaville North – CrossFit

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Warm-up

Coach led warm up

Strength Development

Metcon (No Measure)

2 Rounds

20 Pike leg raises

10 V ups

:30 Plank

Snatch + OHS

-Focus on good OH positions in the catch as well as the OHS

Snatch Complex

EMOM x 8

1 Squat Snatch+ 2 OHS

72% of your limiting factor

Metcon (Time)

For time

2 Muscle ups (Choice)

6 HSPU

18/12 Cal bike

3 Muscle ups

8 HSPU

15/9 Cal Bike

4 Muscle ups

10 HSPU

12/6 Cal Bike

** Rest 3 Min**

1-3-5-7-9

DBL DB Front squats 50’s/35’s

DB Facing burpees

Metcon

081519 Bootcamp


CrossFit Vacaville North – Boot Camp

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Metcon

Metcon (Time)

4 Rounds

Cash in 500m Row

25 BB Front squats

20 Russian Kb Swings

15 DB devil press

10 Tricep dips

5 Cal bike (max effort)

Cash out 500m Row

081419 Crossfit


CrossFit Vacaville North – CrossFit

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Warm-up

Coach led warm up

Strength Development

Metcon (No Measure)

3 Rounds

8 DB Rengade rows each side

10 Plate raises

Weightlifting

Power Clean

-Focus on proper muscular assignments, pulling and receining positions.

-Emphasize catching in your POWER position, not with your knees coming forward an the catch

Take 12 Min to build to a heavy set of 3 Power Cleans

Metcon

Metcon (AMRAP – Rounds and Reps)

14 Min Amrap

40/30 Cal Row

30 Wall balls 20/14

14 DBL DB Hang Power Cleans

50’s/35’s

081419 BOOTCAMP


CrossFit Vacaville North – Boot Camp

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Metcon

Metcon (AMRAP – Reps)

30 Min Amrap

5 min

20 DB Box step ups

10 Med ball cleans 20lb

5 DB Thrusters

Rest 1 min

5 Min

20 Sitting shoulder press

10 Sit ups

5 Cal bike

1 Min Rest

5 Min

20 Single leg deadlifts (10 Each)

10 Push ups

5 V ups

1 Min Rest

5 Min

20 Jumping squats

10 Hollow rocks

5 Burpees

081319 Crossfit


CrossFit Vacaville North – CrossFit

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Warm-up

Coach led warm up

Strength Development

Metcon (No Measure)

5 HSPU

:20 HS Hold

Rest 1:00

4 HSPU

:15 HS Hold

Rest :45

3 HSPU

:10 HS Hold

Rest :30

2 HSPU

:05 HS Hold

*Scaling options

-Pike off box and perform the same movements and time domains

-Perform Wall walks with :03 Hold and return back to the ground + Perform the amount of classic push ups

-DB Strict press + Static hold over head

Weightlifting

Push Press

40% x 5

55% x 5

70% x 3

80% x 1

88% x 1

94% x 1

Test

Metcon

Metcon (Time)

For Time

12 Toes to Bar

9 Power Snatches 135/95

4 Rope Climbs

18 Toes to Bar

6 Power Snatches

3 Rope Climbs

24 Toes to Bar

3 Power Snatches

2 Rope Climbs

*If the class is large, start groups at different stations, the test is the same across the board.