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

30 September 2016

CrossFit Belmont – CrossFit

Warm-up

Coach’s Choice

Strength/Skill

Review the movements and get ready to work!

WOD

Metcon (Time)

RX option: Worst 5 K Ever!

1000 Meter Run

50 Pull Ups

1000 Meter Run

50 HRPUs

1000 Meter Run

50 Ab Mat Sit Ups

1000 Meter Run

50 Air Squats

1000 Meter Run

RX+ option: Running From Angie!

100 reps per movement

Mobility

Athlete’s Choice

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Athlete’s Choice

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29 September 2016

CrossFit Belmont – CrossFit

Warm-up

Coach’s Choice

Strength/Skill

Power Clean and Power (Push) Jerk (3 x 3 x 2 x 2 x 1 )

WOD

Metcon (Time)

Opposing Ladders

1-10 Power Clean and Push Jerk (115/75)

10-1 Burpees

*1 Power Clean and Push Jerk/10 Burpees, 2/9, 3/8, etc.

Mobility

Shoulders

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500 Meter Row

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28 September 2016

CrossFit Belmont – CrossFit

Warm-up

Coach’s Choice

Strength/Skill

Back Squat (12 x 3)

12 Minute EMOTM

3 Back Squats at 80% of your 1 RM

*Pause for 3 seconds in the bottom

WOD

Metcon (Time)

15-12-9

Back Squat (115/75)

T2B

*Run before and after each: 4 runs (400, 300, 200, 100)

*RX+: 155/105

Mobility

Squat Therapy

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3 Rounds

5 HSPUs

10 GHD Sit Ups

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27 September 2016

CrossFit Belmont – CrossFit

Warm-up

Coach’s Choice

Strength/Skill

Deadlift (5 x 5 )

Use 75% of your 1 RM for all sets.

WOD

Metcon (Time)

5 RFT

10 Deadlift (185/135)

10 Ring Rows

Mobility

Hamstrings

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4 Rounds

20 Double Unders (1 Minute of Effort)

5 Barbell Rollouts

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26 September 2016

CrossFit Belmont – CrossFit

Warm-up

Coach’s Choice

Strength/Skill

Hang Power Snatch (15 minutes to find your 1 RM)

WOD

Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP

3 Hang Power Snatch @ 60%

5 Ring Dips

Mobility

Shoulders

Buy Out

Tabata Candlestick Raises

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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!

Learn More