10/16/18

RFS CrossFit – CrossFit

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Warm-up

80 DU (40 Penguin Taps)

1. lateral swing and shuffle

2. high knees 10m

3. butt kicks 10 m

4. inchworms 10m

5. 10 scap push-ups

6. 10 scap pull-ups

7. 5/side rig scap engagement

8. 20 hollow rocks

9. 20 supermans.

Skill/Strength

A1. turkish get ups 2X3/side

A2. ALT Banded DB press 2×10

B: B. UB: Clean pull+ PC + Hang Clean (4 sets AHAP )

R: Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

Cool Down

DOOR STRETCH 1:00

COUCH STRETCH 2:00/side

10/15/18

RFS CrossFit – CrossFit

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Warm-up

400m Run

1. 10m High knee skips

2. 10m Backwards skipping hip openers

3. 10m Punter Kicks

4. 10m Backwards glute stretch

5. junkyard dog 2/way, 3 over/under (each partner)

6a. banded ankle distraction (x10)

6b. cossack squats x10 total

Skill/Strength

A1. KB or DB squat (feet together) (BY FEEL) 2×5

A2. plank jacks to 45# 2×20

A3. Bulgarian Double KB Split Squat 2×10 (35/25)

B: BANDED BACK SQUAT (10@60 %& 65%, 8@70%)

RED: Metcon (Time)

15-12-9-6-3/ 30-24-18-12-9

SNATCHES (115/ 95)

DU

Y: Metcon (Time)

15-12-9-6-3/ 30-24-18-12-9

SNATCHES (95/75)

DU

G: Metcon (Time)

25-20-15/ 50-40-30

POWERSNATCH (75-55)

DU

Post

3 sets

20 flutter kicks in a hollow body

200M sprints

10/12/18

RFS CrossFit – CrossFit

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Warm-up

Tabata Rope Routine (singles, RT hop, Lt, Hop, Du)

wall dead bugs x8/side

Air Squats

toe touches

back bend on wall

pvc passthroughs

side lying internal rotation

Skill/Strength

2 ROUNDS

A1. WALL SIT DRIVER ROTATION 1:00

A2. BICEPS CURL TO PRESS 1:00

A3. ALT DB STEP UPS 1:00

B. 5:00 EMOM: THRUSTER (8 EVERY MINUTE) 95/65

RX: Buns and Guns (AMRAP – Rounds and Reps)

12:00 AMRAP

200M RUN

20 BACK RACK LUNGES TOTAL (45/35)

3 RING MUSCLE UPS

200M RUN

20 BACK RACK LUNGES TOTAL (45/35)

6 RMU

200M RUN

20 BACK RACK LUNGES TOTAL (45/35)

9 RMU

*CONTINUE ADDING 3 MU EACH ROUND

s1: Metcon (AMRAP – Rounds and Reps)

12:00 AMRAP

200M RUN

20 BACK RACK LUNGES TOTAL (35/15)

(6 C2B)

200M RUN

20 BACK RACK LUNGES TOTAL (35/15)

(9 C2B)

200M RUN

20 BACK RACK LUNGES TOTAL (35/15)

(12 C2B)

*CONTINUE ADDING 3 c2b EACH ROUND

s2: Metcon (AMRAP – Rounds and Reps)

12:00 AMRAP

200M RUN

20 BACK RACK LUNGES TOTAL (35/15)

(6 pull-ups)

200M RUN

20 BACK RACK LUNGES TOTAL (35/15)

(9 pull-ups)

200M RUN

20 BACK RACK LUNGES TOTAL (35/15)

(12 pull-ups)

*CONTINUE ADDING 3 pull-ups EACH ROUND

s3: Metcon (AMRAP – Rounds and Reps)

12:00 AMRAP

200M RUN

20 LUNGES TOTAL no weights

(6 ring pull-ups)

200M RUN

20 LUNGES TOTAL no weight

(9 ring pull-ups)

200M RUN

20 LUNGES TOTAL no weight

(12 ring pullups)

*CONTINUE ADDING 3 ring pull ups EACH ROUND

10/11/18

RFS CrossFit – CrossFit

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Warm-up

3X DOWN AND BACK IN GYM

10M FWD HURDLES

10M BWD HURDLES

5 SCAP PUSH-UPS

5 SCAP CIRCLES (FWD/BWD)

5 DD ROLL TO HOLLOW PLANK

5/SIDE STATIONARY ALT SPIDERMAN CRAWL

3X DOWN AND BACK IN GYM

Skill/Strength

A1. KICK-UPS 2X5

A2. HS WALKS 2X10M (Shoulder Taps 2X8/side)

B1. MUSCLE UP TRANSITIONS 2X3

B2. HOLLOW AND ARCH 2X10

RX: Metcon (Time)

FOR TIME:

800M ROW

10 AB

80 DU (160 SINGLES)

600M ROW

10 AB

60 DU (120 SINGLES)

400M ROW

10 AB

40 DU (80 SINGLES)

200M ROW

10 AB

20 DU (40 SINGLES)

Metcon (Time)

FOR TIME:

800M ROW

5 AB

(160 SINGLES)

600M ROW

5 AB

(120 SINGLES)

400M ROW

5 AB

(80 SINGLES)

200M ROW

5 AB

(40 SINGLES)

Post

ROLL LATS: 1:00/SIDE

DELTOID ROLL 1:00/SIDE