10/10/18

RFS CrossFit – CrossFit

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Warm-up

partner warm-up

1:00 FOR EACH X 2 RDS

CHEST PASS + PUSH-UP

KNEELING OH THROW

LATERAL TOSS

WALL BALL

Skill/Strength

A1. DB renegade row to rotation 3 x5/side (35/20)

A2. Double RKBS 3×10 (45/35)

B: Deadlift (3×5)

60,65,70%) deload week

RX: ODD BOB (AMRAP – Reps)

16:00 EMOM STATIONS

1: ME BURPEES OVER BOX STACK 40″

2. SANDBAG CARRY 10M (150/100)

3. ROWING ME CAL

4. ME 10M SLED PULL INTO PUSH (254/164)
1. Each Burpee over is 1pt

2. Every 10m for sandbag is 1pt

3. 1 cal= 1pt

4. Every 5m is 1pt

S: Metcon (AMRAP – Reps)

16:00 EMOM STATIONS

1: ME BURPEES OVER BOX STACK 20″

2. SANDBAG CARRY 10M

3. ROWING ME CAL

4. ME 10M SLED PULL INTO PUSH (164/134)

Post

MAX LOW PLANK HOLD: BURPEES FOR THOSE

WHO CAN’T HANG

10/10/18

RFS CrossFit – CrossFit Teens

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Warm-up

500M ROW OR 3:00

10M INCHWORMS

10M FROG JUMPS

10M BEAR CRAWL

10M SPIDERMAN CRAWL

10M SUMERSAULTS

10 STAR JUMPS

10 MT. CLIMBERS/SIDE

Skill/Strength

3 ROUNDS (GUIDE THEM TOGETHER)

HS HOLDS :20

LADDER PLANK SHUFFLE DOWN AND BACK

3 ROUNDS (GUIDE THEM TOGETHER)

BOX PISTOLS X8/SIDE

45# PLATE PUSH ON TURF DOWN AND BACK

(PUT A SLIDER UNDER THE PLATE)

Metcon (Time)

21-15-9 OR CAP (10:00?)

PVC OHS

BAR FACING BURPEES

1 ISLAND RUN

Post

GAME

10/9/18

RFS CrossFit – CrossFit

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Warm-up

200M RUN THEN,

2 SETS (NO MORE THAN 10:00)

THERABAND PULL-APARTS X8

RING ROWS X 8

SCAP PULL-UPS X 8

BIRD DOG X8/SIDE

QUADRUPLED HIP JOINT CIRCLE X8/SIDE

Skill/Strength

TABATA 1: (4:00)

Hollow Hold / supermans alt every :20

A: Drop Snatch (3×3)

B: Snatch High Pull (3×3)

C: Barbell Cycling

8 Powersnatches. :30 rest (95/75)

5 Powersnatches. :20 rest (95/75)

3 Powersnatches. (95/75)

1:30 REST AND REPEAT 2ND SET

rx: SIMMER SHOULDERS (Time)

FOR TIME

30 OHS (75/55)

60 DU

20 OHS

40 DU

10 OHS

20 DU

s: Metcon (Time)

FOR TIME

30 OHS (55/35)

120 SINGLES

20 OHS

80 SINGLES

10 OHS

40 SINGLES

Post

1:00/side bowling stretch

10/8/18

RFS CrossFit – CrossFit Teens

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Warm-up

PARTNER WARM-UP

3 ROUNDS

MB PUSH

LATERAL MB TOSS

OH MB TOSS

MB PARTNER WALL-BALL

Skill/Strength

9:00 EMOM

10- DB FRONT SQUATS

8- PUSH-UPS

10- HOLLOW ROCKS

Metcon (AMRAP – Rounds and Reps)

10:00 AMRAP

40 SINGLE UNDERS

30 ABMAT SIT UPS

20 BOX JUMPS (20)

10 BURPEES

Post

LADDER DRILL RELAY