27 July 2016

CrossFit Belmont – CrossFit

Warm-up

Coach’s Choice

Strength/Skill

Rope Work

WOD

Metcon (Time)

100 Push Ups (not HRPUs)

100 Calorie Row

*Complete as many unbroken push ups as you strategize

*Match that number in calories rowed

Score is the time it takes to row 100 calories and complete 100 push ups.

*RX+: 200/200

Mobility

Shoulders

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5 Rope Climbs

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26 July 2016

CrossFit Belmont – CrossFit

Warm-up

Coach’s Choice

Strength/Skill

Overhead Squat (Work the Skill)

WOD

Metcon (Weight)

Find your 15 rep max.

Mobility

Shoulders

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50 Ab Mat Sit Ups

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25 July 2016

CrossFit Belmont – CrossFit

Warm-up

Coach’s Choice

Strength/Skill

Floor Press (5 x 5)

*Use 80% of your 1 RM for all sets

WOD

Metcon (AMRAP – Rounds and Reps)

9 Minute AMRAP

5 Floor Press (95/65)

10 Ab Mat Sit Ups

RX+: 135/95

Toes to Bar

Mobility

Shoulders

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Tabata Side Plank Holds

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Open Gym


CrossFit Belmont – CrossFit

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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22 July 2016

CrossFit Belmont – CrossFit

Warm-up

Coach’s Choice

Strength/Skill

Back Squat (5 X 2 )

Use 90% of your 1 RM for all sets

WOD

Metcon (Time)

5 RFT

3 Overhead Squats

5 Front Squats

7 Back Squats

200 Meter Run

*Rx: (95/65) *Rx+: (135/95)

*If the bar touches the ground (or box or any other object) during a round, complete 3 burpees before starting back wherever you stopped–round should be unbroken!

Mobility

Squat Therapy

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3 Rounds

5 T2B

5 HSPUs

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21 July 2016

CrossFit Belmont – CrossFit

Warm-up

Coach’s Choice

Strength/Skill

Push Press (3 x 3 x 2 x 2 x 1)

Start around 75% of your 1 RM

WOD

Metcon (Time)

50 Double Unders (2 minutes of effort)

25 Box Jumps (24/20)

20 Kettlebell Swings (1.5/1)

15 Burpees

10 K2E

5 Push Press (135/95)

Mobility

Achilles

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2 Rounds

10 Goblet Squats (1.5/1)

10 Front Rack Box Step Ups (24/20) (1.5/1)

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20 July 2016

CrossFit Belmont – CrossFit

Warm-up

Coach’s Choice

Strength/Skill

Deadlift (1 x 1 x 1 x 1 x 1 x 1 x 1)

WOD

Metcon (Time)

Pull Up Biathlon

20-16-12-8-4 Pull Ups

Run 400 meters between each set (total of 4 400 meter runs)

*Pull up sets must be unbroken.

*Everytime you break within a set, run 100 meters.

Mobility

Shoulders

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Max effort (time) plate hold (45/25) in each hand, holding the plate by the edges

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