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CF: October 16th 2019

Warm Up
“Foam roll before class

3 rounds
12 Cal row
12 KB good mornings (start light)
30s Hollow hold/rock “

Skills
“Kipping Pull ups/CTB/BMU

EMOM 9 minutes
Complete YOUR SCALE every minute

YOUR SCALE:
1. 10s Hang + x3 Kipping knee raises + 4 Alternating TTB
2. x4 Kipping knees to chest + x3 TTB + x2 Pull ups
3. x1 TTB x1 Pull up/CTB x1 BMU

(Same as last week. This time aim for a higher scale and execute elegantly)”

Strength
DEADLIFT
“Deadlift
5×5@ 65% 4010 R90 “
Metcon
CF.19.10.16
5 RFT
50 Double unders
20 TTB
10 Devils press@ 22.5/15 “

CF: October 15th 2019

Warm Up
“Foam roll before class!

40 – 30 – 20 – 10
1 Lap run into:
Air squats
Sit ups
Double mountain climbers

Strength
“Kneeling Single arm DB press

3×5 @ last weeks heaviest weight 3010
R60 after both arms “

PARALLEL BAR DIPS
“Parallel Bar dips
5×5 @ 3010 use a band OR add weight

R90”

Metcon
CF.19.10.15
“AMRAP 15 minutes

1 Lap run
10 Push jerk 50/35
15/12 Cal row “

CF: October 14th 2019

Warm Up
“Foam roll before class

3 rounds:
3x: Inchworm – push up – cobra – lunge – squat

x5 Cycle of Power clean + push jerk”

Skills
“Back squat
– Bar positioning on the back
– Feet stance
– Initaite movement with the hips
– Chest high
– Grip the floor and drive the knees wide
– Push evenly with both legs “
Strength
BACK SQUAT
“Back Squat

5×5@ 65% 4010 R90 “

Metcon
CROSSFIT OPEN 20.1
10 rounds for time of:
8 ground-to-overheads
10 bar-facing burpees

? 65 lb. ? 95 lb.

CF.19.10.14
10 Rounds
5 Burpees
6/4 Cal Airbike
10 DB snatch 22.5/15

CF: October 12th 2019

Warm Up
“Stretch
3 rounds
10 Walking lunges
5 Inchworm to cobra to push up
1 length bear crawl “
Conditioning
Aint no I in TEAM!
Metcon
CF.19.10.12
“5 ROUNDS in PARTNERS

22 Cal Bike
22 Deadlifts 80/50
22 Burpees
100 Double unders
22 DB STOH 22.5/15
22 Pull ups
22 Wallballs “

CF: October 11th 2019

Warm Up
“Foam roll before class

3 rounds
1 length bear crawl
20s HS hold
12 Air squats getting as low as possible “

Conditioning
CF.19.10.11
“6 rounds:

45s Row for calories
45s HSPU (technique focus)
1 Lap run

Skills
Clean and Jerk skills
– Power clean
– Push jerk
– Cycling
Metcon
CF.19,.10.11 (A)
“AMRAP 18

21 Push ups
15 Burpee over bar
9 Power clean + Push jerk 60/40 “

CF: October 10th 2019

Warm Up
“STRETCH/MOBILIZE BEFORE CLASS

EMOM 9 minutes:
1. Rowing
2. 1 length cartwheels
3. 10 Lightweight DB push press “

Skills
“Kipping HSPU
1. HS hold against wall – 20s
2. Slow descend to matts 5x5s descend
3. Active hold on the matts – when your head is on the matt hold your body in position with your hands always pushing through the floor
4. Try 5 reps strict HSPU using matts.
5. Kick up then descend with head touching matt – butt touching wall – Knees to chest – Aggressive kip
*Keep working the stages until you can progress, if you can’t progress don’t go to the next stage! “
Strength
“3×5 DB push press

50X0
Explosive up – 5 seconds down “

Metcon
CF.19.10.10
4 rounds

30:15

DB to shoulder 30/20
DB squats
DB chest hold
Plank
R60″

CF: October 9th 2019

Metcon
“Foam roll before class

3 rounds
1 lap run
15 Russian KB swings
10 DB push press (light) “

Skills
“Technique of hang cluster
– Go through technique with a PVC
– Hang position
– Front squat to thruster “
Metcon
Strength
Skills
Metcon
CLUSTER
Full clean thruster
1-1-1-1-1
Go through technique, then build up weight.
HANG CLUSTER

1-1-1-1-1
Build up to heavy. R90s in between “

Metcon
CF.19.10.09
“6 rounds:

45 ON 15 OFF
Airbike (Target 12/8 cals)
Shuttle sprints (10m) : Target 16
Double unders : Target 60

CF: October 8th 2019

Metcon
“Foam roll before class

50 – 40 – 30 – 20 – 10
Mountain climbers
Walking lunges
Double unders “

Metcon
DB SHOULDER PRESS
“Kneeling Single arm DB press
5-5-5-5-5 @ 3010 R60 “
Skills / Strength
RING DIPS
Ring Dips. STRICT
Scale with band or box dips, add weight if need.
“Ring dips
5×5 @ 3010 use a band OR add weight
Metcon
CF.19.10.08
“EMOM 15
1. 15 Burpees over bar
2. 15 CTB/Pull ups
3. 15 Deadlifts@ 80/50
4. Rest “

CF: October 7th 2019

Warm Up
“Foam roll before class

3 rounds
1 Length bear crawl
10 Plate OH walking lunges (start light)
10 Cal row

Skills
“Overhead squat technique
– Slightly more narrow than snatch
– Active shoulder throughout the reps
– Chest proud “
Metcon
CF.19.10.07
CF.19.10.07 (A)
“For time: 12 minute cap

60 Air squats
50 DB box step ups 22.5/15kg
40 Single arm DB hang squat cleans (20/20)
30m HS walk (x6 wall walks) “

CF: October 5th 2019

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