23 August 2016

CrossFit Belmont – CrossFit

Warm-up

Coach’s Choice

Strength/Skill

Handstand Work

WOD

Metcon (Time)

Mini-Chipper

50 HRPUs

50 Air Squats

50 Pull Ups

50 Ab Mat Sit Ups

*HSPUs, Pistols, C2B, GHD Sit Ups

Mobility

Shoulders

Buy Out

50 Double Unders

Learn More

22 August 2016

CrossFit Belmont – CrossFit

Warm-up

Coach’s Choice

Strength/Skill

Snatch Grip Deadlift (Work the Skill-See how heavy you can get!)

WOD

Metcon (AMRAP – Reps)

15 Minute EMOTM

0-5 Minutes: 3 Complexes

6-10 Minutes: 2 Complexes

11-15 Minutes: 1 Complex

*Complex: Snatch Grip Deadlift, Hang Power Snatch, Snatch (65/45)

Mobility

Shoulders

Buy Out

Tabata Mountain Climbers

Learn More

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!

Learn More

19 August 2016

CrossFit Belmont – CrossFit

Warm-up

Coach’s Choice

Strength/Skill

Clean (5 x 3)

*Use 75% of your 1 RM for all sets.

WOD

Metcon (AMRAP – Rounds and Reps)

20 Minute GAFAP

1 Clean (135/95)

50 Meter Shuttle Run

2 Clean (135/95)

50 Meter Shuttle Run

*Add one clean each round

*Score is your round plus reps (each clean and length in the shuttle run will count as reps in an incomplete round)

Mobility

Hip Flexors

Buy Out

Tabata V-Ups

Learn More

18 August 2016

CrossFit Belmont – CrossFit

Warm-up

Coach’s Choice

Strength/Skill

Floor Press (10 x 3)

*Use 90% of your 1 RM for all sets.

WOD

Metcon (Time)

6 RFT

8 Floor Press (115/75)

4 Barbell Rollouts

Mobility

Shoulders

Buy Out

50 Barbell Hops

Learn More

17 August 2016

CrossFit Belmont – CrossFit

Warm-up

Coach’s Choice

Strength/Skill

Turkish Get Up (15 Minutes to Find Your 1 RM)

WOD

Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP

5 Burpee Pull Ups

25 Double Unders (1 Minute of Effort)

RX+: 5 Burpee Bar Muscle Ups

Mobility

Shoulders

Buy Out

Tabata Bar Hangs

Learn More

16 August 2016

CrossFit Belmont – CrossFit

Warm-up

Coach’s Choice

Strength/Skill

Review the movements

WOD

The CrossFit Total (Total Weight)

Mobility

Athlete’s Choice

Buy Out

Athlete’s Choice

Learn More