9/24/18

RFS CrossFit – CrossFit

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Warm-up

team burpee/MB plank tap line game (cycle 3x)

10m High knees

10m Butt kicks

10m Spider-Man crawl

10m Backwards glute stretch

10m Deadwalks

10 Squat twist and reach

10 Cossack squats

10 push ups

10 ring rows

Skill/Strength

A1: 2×10 banded goblet squat

A2: 2x 5/side 1 leg squat to box

B: Back Squat (3×3)

80,85,90

RX: Metcon (Time)

4 RFT

40 bodyweight walking lunges

10 deadlifts (185/125)

7 burpees over the bar

5 full cleans (185/125)

S1: Metcon (Time)

4 RFT

40 bodyweight walking lunges

10 deadlifts (125/85)

7 burpees over the bar

5 full cleans (125/85)

S2: Metcon (Time)

4 RFT

40 bodyweight walking lunges

10 deadlifts (85/55)

7 burpees over the bar

5 full cleans (85/55)

Post

3x100m sprint/walk back

RECOVERY

2:00 foam roll quads/side

2:00 couch stretch/side

9/22/18

RFS CrossFit – CrossFit

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Warm-up

400m Run

split into groups of 6 for MB hot potato!

(hold a squat and whenever the music stops, the one holding the mb is out of the circle and must hold a plank high or low until there is ONE left in the circle)

Rx: Metcon (Time)

P1&2. 1 mile run together (800m)

P1.100 Weighted HR push ups (45/25)

P2. ME Wall sit

P1. 100 Weighted box overs (20 in box for everyone) (45/25)

P2. ME Plank hold

P1&2. 100 partner plate burpees alternating (45/25)

P1&2. 800 m run
P1. Performs movement while p2. Holds ME.

Moment p2 stops, p1 must stop.

Split reps evenly

S: S1 (Time)

P1&2. 800m run together

P1. 100 Weighted HR push ups (25/15)

P2. ME Wall sit

P1. 100 Weighted box overs (20) (25/15)

P2. ME plank hold

P1&2. 100 partner plate burpees alternating (25/15)

400m run together
P1. Performs movement while p2. Holds ME.

Moment p2 stops, p1 must stop.

Split reps evenly

s2: Metcon (Time)

P1&2. 800m run together

P1. 100 hr push ups (no weight)

P2. ME Wall sit

P1. 100 box overs (20) no weight

P2. ME Hollow hold

P1&2. 100 partner plate burpees alternating (25/15)

400m run together

9/21/18

RFS CrossFit – CrossFit

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Warm-up

3:00 DU

10m High knee skips

10m backwards high knee skips

10m Punters

10 scap pull ups

10 scap push ups

2×5 Plate squats superset

2×5 Plate raises superset

2x:20Ankle distraction superset

20 Calf raises

3x D&b jog

Rx: BOB WOD 4 (AMRAP – Reps)

15:00 AMRAP

50 DU

25 wallballs (20/14)

40 powersnatches (75/55)

20 hspu

30 OH stationary fwd lunges (75/55)

15 bmu

S: Metcon (AMRAP – Reps)

15:00 AMRAP

100 singles

25 wallballs (14/10)

40 powersnatches (55/35)

20 HR push ups

30 OH stationary fwd lunges (55/35)

15 horizontal ring rows

9/20/18

RFS CrossFit – CrossFit

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Warm-up

500m row

30m/side Lateral swing and shuffle

10m Lunge to oh reach

10 sprawls

10 mt. Climbers/side

10 scap pull ups

10 scap push ups

5/side PVC lateral OH stretch

10/side T spine stretch (hold last one for :20)

Skill/Strength

A1. False grip hold 3x :10-:15

A2. False grip pull ups 3×3

A3. Ring dips 3×5

RX: Metcon (Time)

3 RFT

800m Row

12 burpees

10 barbell bent over row (95/75)

1:00 L sit on ring (accumulated)

:20 hs hold

S: Metcon (Time)

3 RFT

500m Row

12 burpees

10 barbell bent over row (75/55)

1:00 L sit (boxes) accumulated

:20 pike hold

Post

1:00 T spine roll

1:00/side Foam roll/ lax ball roll