9/19/18

RFS CrossFit – CrossFit

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Warm-up

3x down and back in gym

10 m Knee hugs + quad stretch

10 m Glute stretch

10m inchworms

10/side seated hip internal/external rotation

20 hollow rocks

10m floor sweeps

10m bear crawl

:20/side ISO pallof press

Skill/Strength

A1. 2×10 Standing goodmornings (45/35)

A2. 2×10 Theraband lat sweeps

B: Deadlift ( 3×5 )

75,80,85%

RX: Metcon (AMRAP – Reps)

15:00 EMOM stations

ME 10m Sled push (304/214)

ME 10m sprints

ME Manmakers (45/25)

ME MB sit ups (20/14)

ME Rest

S: Metcon (AMRAP – Reps)

15:00 EMOM stations

ME 10m Sled push (214/ 164)

ME 10m sprints

ME Manmakers (25/15)

ME MB sit ups (14/10)

ME Rest

Post

A. 3x 200m sprints

B, 1:00/position hamstring floss

Tuesday 9/18/18

RFS CrossFit – CrossFit

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Warm-up

500m row

10m forward hurdles

5m/Lateral over under hurdle

:20 High plank hold

:20/Side plank hold

10/side Dead bug

10 PVC passthroughs (2 sets) superset

10 PVC sotts press (2 sets) superset

10/side Bottom bell presses

10/ side (forward) Rig scap engagement

A: Snatch Pull (4×2 AHAP)

B: Drop Snatch (4×2)

By feel!

C: Snatch (3×3 UB AHAP)

Rx: Metcon (Time)

21-15-9

Kbs (55/45)

Kb goblet Lunges (55/45)

Pull ups

S: Metcon (Time)

21-15-9

Kbs (45/25)

Kb goblet Lunges (45/25)

seated ring pull ups

9/17/18

RFS CrossFit – CrossFit

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Warm-up

Tabata double unders

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: 10/side top down step ups

A2: 20 steps/direction lateral monster walks

Back Squat (3×5)

(75%, 80%, 85%)

RX: Metcon (AMRAP – Rounds and Reps)

15 box jumps (24/20)

12 push press (115/75)

9 t2b

SCALE: Metcon (AMRAP – Rounds and Reps)

15 box jumps (20)

12 push press (75/55)

9 knees to elbow

Post

2:00 foam roll quads/side

2:00 couch stretch/side

09.15.18

RFS CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

FIGURE 8 Run

Lateral swing and shuffle down and back

Karaoke

Deadwalks 10m

Backwards QL Stretch 10m

Leg Swings

Scap Push Ups

Hollow/arch

Deadbugs 10/side

Bird Dogs 10/Side

PVC Pass Through & Around

Metcon

Metcon (AMRAP – Rounds and Reps)

Partner WOD – 35 Minute AMRAP:

50 Partner Wallbals (20/14)

40 Alternating Dumbbell Snatches (50/35)

30 Calorie Row (split calories)

20 Box Jumps (30/24)

10 Muscle Ups

400M Together