04 May 2016

CrossFit Belmont – CrossFit

Warm-up

Coach’s Choice

Strength/Skill

Back Squat (5 x 5 x 5 x 5 x 5 )

*Start at 60% of your 1 RM

WOD

Metcon (AMRAP – Rounds and Reps)

12 Minute GAFAP (Get as far as possible)

10 Back Squats (115/75)

50 Meter Run

*Back squats remain at 10 reps; complete one 50-meter run the first round, 2 the second round, etc. Get as far as possible in the 12 minutes (GAFAP!)

*Score is the round you completed plus any extra reps. Back squats are one rep each, just as each 50 meter run is. You may count the run as a rep as long as you get out the door before time is called–but you do have to finish the run!)

Mobility

Squat Therapy

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Tabata Ab Mat Sit Ups

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03 May 2016

CrossFit Belmont – CrossFit

Warm-up

Cindy (No Measure)

5 Pull Ups

10 HRPUs

15 Air Squats
*3 Rounds of “Cindy-Style” Warm Up

Strength/Skill

Ring Work: Muscle Ups, Pull Ups, Toes to Rings, Dips, Skin the Cats, etc. Just time to “play.”

WOD

Metcon (AMRAP – Rounds and Reps)

9 Minute AMRAP

3 Ring Dips

3 Clapping Push Ups

3 Jump Squats

1 Bear Crawl (50′)

Mobility

Shoulders

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Tabata Mountain Climbers

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02 May 2016

CrossFit Belmont – CrossFit

Warm-up

Coach’s Choice

Strength/Skill

Snatch (20 Minutes to Practice the Movement)

WOD

Metcon (Time)

Ladder for Time

Snatch (1-10 reps at 95/65)

Burpee (10-1)

*Full Squat Snatch

Mobility

Shoulders

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100 Double Unders (5 minutes of practice)

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Open Gym

CrossFit Belmont – CrossFit

*Tire flip Saturday at CFB! Come play with us!

Open Gym

Make up a missed wod

This is your chance to make up a WOD you may have missed on your rest day.

Work on a goat

Do you have any movements that you suck at, or hate to do? Then work on mastering them!

Mobility

Sore? Fix that!

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29 April 2016

CrossFit Belmont – CrossFit

Warm-up

Coach’s Choice

Strength/Skill

Split Jerk (5 x 5 x 3 x 3 x 1)

70%, 75%, 85%, 95%, new PR!

WOD

Metcon (Time)

For Time

25 Burpees

Then 5 Rounds

5 Split Jerks (115/75)

10 Toes to Bar

100 Meter Run

Then 25 Burpees

Mobility

Shoulders

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50 Double Unders

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28 April 2016

CrossFit Belmont – CrossFit

Warm-up

Coach’s Choice

Strength/Skill

Deadlift (15 Minutes to Get to WOD Weight)

WOD

Metcon (AMRAP – Rounds and Reps)

15 Minute GAFAP

1 Deadlift (315/205)

10 HRPUs

2 Deadlifts (315/205)

20 HRPUs

3/30, 4/40, etc.
Hmmmm . . . what is a GAFAP?

Mobility

Hamstrings

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Tabata V-Ups

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27 April 2016

CrossFit Belmont – CrossFit

Warm-up

Coach’s Choice

Strength/Skill

Rope Climbs

WOD

Metcon (Time)

50 Slam Balls (30/20)

50 Ab Mat Sit Ups

5 Rope Climbs

40-40-4

30-30-3

20-20-2

10-10-1

Mobility

Athlete’s Choice

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400 Meter Run

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