041919 Crossfit


Announcements

Kids CrossFit
Starts April 30th
Tuesday’s and Thursday’s @ 4pm-4:40pm
Ages 5-12

Weight Loss Challenge
May 3rd-June 17th
Winner Announced June 22nd
**Ask any Coach for more Info**

CrossFit Vacaville North – CrossFit

View Public Whiteboard

Warm-up

Coach led warm-up

Weightlifting

Clean 1/2 EMOM

Every :30 For 8 min

1 Squat clean 80%

Metcon

Metcon (Time)

3 Rounds

15 cal Bike

40 air squats

15 DB Push press 50/35

40 lunge steps

15 sit ups

041819 Crossfit


Announcements

Kids CrossFit
Starts April 30th
Tuesday’s and Thursday’s @ 4pm-4:40pm
Ages 5-12

Weight Loss Challenge
May 3rd-June 17th
Winner Announced June 22nd
**Ask any Coach for more Info**

CrossFit Vacaville North – CrossFit

View Public Whiteboard

Warm-up

Coach led warm-up

Weightlifting

Snatch

Squat Snatch

3×3 65%

3×3 68%

2×3 72%

Metcon

Metcon (AMRAP – Reps)

4 Rounds

3 Min on 1 Min off

12 KB Swings 53/35

12 Goblet squats

20 Sit ups

in time remaining each round max effort burpees.

Total burpees for all 4 rounds will be your score

041719 Crossfit


Announcements

Kids CrossFit
Starts April 30th
Tuesday’s and Thursday’s @ 4pm-4:40pm
Ages 5-12

Weight Loss Challenge
May 3rd-June 17th
Winner Announced June 22nd
**Ask any Coach for more Info**

CrossFit Vacaville North – CrossFit

View Public Whiteboard

Warm-up

Coach led warm- up

Weightlifting

Overhead Squat

Bar x 5

45% x 5

60% x 5

68% x 3

74% x 3

80% x 1+

70% x 6

Metcon

Metcon (Time)

For time

500m Row

2 Deadlifts 315/205

20 Double unders

400M Row

4 Deadlifts 275/185

40 Double unders

300M Row

6 Deadlifts 225/155

60 Double Unders

200M Row

8 Deadlifts 185/135

80 Double unders

**22 Min cap**

041619 Crossfit


CrossFit Vacaville North – CrossFit

View Public Whiteboard

Warm-up

Coach led warm-up

Skill

15 min Bar Muscle up Practice

-Proper positions of Kip swing

-Hips to Bar

-Pull Down/ Turn over

** Scaling**

Bar fastened to rig, From a box, Glide Kips

Metcon

Metcon (AMRAP – Rounds)

14 Min Amrap

4 Bar Muscle ups

8 High box jump overs 30/24

12 HSPU

* M/U Scale 2x C2B

041519 Crossfit


CrossFit Vacaville North – CrossFit

View Public Whiteboard

Warm-up

Coach led warm-up

Weightlifting

Shoulder Press

Bar x 5

45% x 5

60% x 5

68% x 3

74% x 3

80% x 1+

70% x 6

DB RDL

Superset With shoulder press

4x 10

Metcon

Metcon (Time)

5 Rounds

3 Man Makers 50/35

200 m Run

8 Ring dips

041319 Crossfit


CrossFit Vacaville North – CrossFit

View Public Whiteboard

Warm-up

Coach led warm-up

Metcon

Metcon (AMRAP – Rounds and Reps)

Partner 12 min Max Effort row for distance.

While one person is rowing, the other is holding a squat hold.

Rest 4 Min

22 Min Partner amrap

Break up reps how ever

150′ OH Plate lunge 45/25

200 Airsquats

150 Double Unders

75 Clean and jerks 96/65

041219 Crossfit


CrossFit Vacaville North – CrossFit

View Public Whiteboard

Warm-up

Coach led warm-up

100m run

5 strict pullups/jackknife pullup

10 pushups

15 airsquats

50 DU/ 100 Singles

10 strict pullups/jackknife pullup

15 situps

20 walking lunges

300m ski erg

Metcon

Metcon (No Measure)

12 Min Emom

1. 6 HSPU

2. 15 Wall balls

Crossfit Games Open 18.2 (Ages 16-54) (Time)

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

for time of:

Dumbbell squats 50/35 lb

Bar-facing burpees

-12 minute time cap

– If you finish under the time cap, use remaining time to complete 18.2a

– If you don’t finish before the time cap, add 1 second for every rep you don’t complete before the time cap

041119 Crossfit


CrossFit Vacaville North – CrossFit

View Public Whiteboard

Warm-up

Coach led warm-up

500m row

then…

3 rds

6 lateral lunges

6 glute bridges with 2 sec hold

6 hip thrust KB swing (no full swing, hip thrust only)

6 KB goblet squats

15-20 sec goblet squat hold

Weightlifting

Jerk Complex

Push press+ Push jerk+ Split jerk

2(2+2+1) 70% of push press

2(3+2+1) 72% of push press

2+1+3 75% of push press

Metcon (AMRAP – Rounds and Reps)

13 Min Amrap

300M Row

16 KB Swings 53/35

3 Rope climbs