Friday
CrossFit Gymnastics skill development: A. Handstand/ handstand kick-ups/ handstand walks B. Death by handstand walk 10′ increments QuickFit Alternating tabata: 20x10x8 Assault bike cals Plank hold
September 2017
Thursday
CrossFit 8 rounds of: Run 400 meters Rest 90 Seconds Goal is consistency with no more than 3-5 second difference in times Level 3: 400 m. ( sub 8min mile) Level 2: 300 m. (8-10 min mile) Level 1: 200 m. (+10 min mile) QuickFit EMOM X 12: odd: Strict DB Press 10/8/6 total even:
Wednesday
CrossFit ‘Barbara’ 5 rounds, each for time, of: 20 pull-ups 30 push-ups 40 sit-ups 50 squats Rest precisely three minutes between rounds. (30 min time cap) Record individual and total round time QuickFit 3X: 200 m Run 20 Alternating DB snatch 10 Burpees over DB
Tuesday
CrossFit AMRAP 12 min: 9 DB deadlifts 6 Burpees 3 DB power clean *one hand of DB touches floor on DL and PC QuickFit 1 minute at each station for max reps for 4 rounds of: Medicine ball slams Push-ups Medball Situps Rest
Monday
CrossFit: Front Squat 1-1-1-1-1-1-1-1-1-1 reps Level 3: building each single from 55-100%+ in 5% increments Level 2: Begin at 35/45# and build in 5-10# jumps to a solid heavy single Level:1 use box/ball if needed for depth and follow level 2 guidlines QuickFit 10 min AMRAP: 5-10-15-20-25-30 and so on.. KB Deadlift Box jump/ step
Friday
CrossFit 3 rounds for time: 15/12 calorie row 12 alt DB Snatches 9 burpees over rower QuickFit AMRAP 12 Min: Row 100m 10 DB Hang Power Cleans 15 Sit-Ups
Thursday
CrossFit Five Rounds for time (20 minute time cap): 25 Wall Ball Shots 25 Pull-ups QuickFit A. EMOM x 10 DB Snatch x 16/12/8 Burpee over Dumbbell x 10/8/6 B. Tabata Cherry Pickers
Wednesday
CrossFit 3 Rounds for time: 30 Russian Kettlebell Swings 60 Double-Unders Run 400 meters QuickFit 4 Rounds: Run 300m 15 Russian Kettlebell Swings
Tuesday
CrossFit Shoulder Press 1-1-1-1-1 reps Push Press 1-1-1-1-1 reps Push Jerk 1-1-1-1-1 reps QuickFit EMOM x :30otm x 15 min Jump rope Assault Bike Calories DB Push Press
Friday
CrossFit “Scotty” AMRAP 11 Min: 5 deadlifts 18 wall balls 17 burpees over the bar Scott “Scotty” Deem, 31, of San Antonio, TX, was killed while responding the a four-alarm structure fire on May 18, 2017. Deem and his fellow firefighters were searching the building for survivors, but after 11 minutes, Deem sounded a Mayday
