10 February 2016

CrossFit Belmont – CrossFit

Warm-up

Coach’s Choice

Strength/Skill

Back Squat (5 x 3 )

@ 70% of your 1 RM

WOD

Metcon (Time)

4 RFT

10 Deficit Burpees (45/25)

10 Knees to Elbow

Mobility

Hip Flexors

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35 Candlestick Raises

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09 February 2016

CrossFit Belmont – CrossFit

Warm-up

Coach’s Choice

Strength/Skill

Deadlift (Position Lifts and Work to WOD Weight)

WOD

Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP

1 Deadlift (225/155)

10 Single Unders

2 Deadlifts (225/155)

20 Single Unders

3/30, 4, 40 . . .

RX+: 275/185 and Double Unders

Mobility

Achilles

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400 Meter Run

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08 February 2016

CrossFit Belmont – CrossFit

Warm-up

Coach’s Choice

Strength/Skill

Pistols

WOD

Metcon (Time)

Super Sprint

5 RFT

4 HSPUs

100 Meter Run

8 Pistols

100 Meter Run

12 Pull Ups

100 Meter Run

16 Air Squats

100 Meter Run

20 Ab Mat Sit Ups

100 Meter Run

Mobility

Squat Therapy

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Athlete’s Choice

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05 February 2016

CrossFit Belmont – CrossFit

Warm-up

Coach’s Choice

Strength/Skill

Muscle Up Progressions

WOD

CrossFit Games Open 15.3 (AMRAP – Reps)

14-Minute AMRAP of:

7 Muscle-ups

50 Wall-Ball Shots, 20# / 14#

100 Double-Unders

Mobility

Shoulders

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50 Wall Ball Pass Partner Sit Ups

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04 February 2016

CrossFit Belmont – CrossFit

Warm-up

Coach’s Choice

Strength/Skill

Deadlift (5 x 5 x 5 x 5 x 5)

Starting at 60% of Your 1 RM

WOD

Metcon (Time)

6 RFT

10 Deadlifts (155/105)

5 Ring Push Ups

200 Meter Row

Mobility

Hamstrings

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3 Rounds

10 Banded Good Mornings

100 Meter Run

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03 February 2016

CrossFit Belmont – CrossFit

Warm-up

Coach’s Choice

Strength/Skill

Dynamic Overhead Squats

WOD

Metcon (Time)

Happy 39th Birthday Coach Lisa O.!

3RFT

39 Overhead Squats (65/45)

39 Toes to Bar

39 Double Unders (2 Minute)

Mobility

Shoulders

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39 Reps of Your Choice!

Wish Lisa a Happy Birthday! It’s her birthday, ya know?!

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02 February 2016

CrossFit Belmont – CrossFit

Warm-up

Coach’s Choice

Strength/Skill

Max Height Box Jump

WOD

Metcon (Time)

Boulder

Complete 5 RFT in 12 minutes or be crushed by the boulder!

5 Burpees

10 Box Jumps (24/20)

15 Kettlebell Swings (1.5/1)

20 Ab Mat Sit Ups

*If you don’t meet the time cap, perform 30 wall balls (20/14) at the 12 minute mark.

*Score is your time; record 12 minutes if you don’t finish the WOD within the time cap and complete the wall balls ASAP!

Mobility

Shoulders

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2 Rounds

15 Goblet Squats

Farmer’s Carry Down and Back (switch arms at turn around point)

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