28 January 2015

CrossFit Belmont – CrossFit

Warm-up

CFB Warm-Up (No Measure)

3 Rounds

10 Pull Ups

10 HRPUs

10 Ab Mat Sit Ups

10 Air Squats

Strength/Skill

Sotts Press (2 x 2 x 2 x 2 x 2)

WOD

Metcon (Time)

12-9-6

Jump Lunges

L-Pull Ups

Sotts Press (45/25)

Mobility

Sink Mobilization

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Backwards Run (stop sign to stop sign)

25 Double Unders

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27 January 2015

CrossFit Belmont – CrossFit

Warm-up

CFB Warm-Up (No Measure)

3 Rounds

10 Pull Ups

10 HRPUs

10 Ab Mat Sit Ups

10 Air Squats

Strength/Skill

Deadlift (15 Minutes to work to WOD weight)

WOD

Metcon (Time)

21-15-9

Deadlifts (275/185)

Goblet Squats (2/1.5)

Mobility

Hamstrings

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Farmer’s Carry (45/25); 4 Down and Backs

15 Double Unders

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26 January 2014


CrossFit Belmont – CrossFit

Warm-up

CFB Warm-Up (No Measure)

3 Rounds

10 Pull Ups

10 HRPUs

10 Ab Mat Sit Ups

10 Air Squats

Strength/Skill

Run Mechanics

WOD

Jenny (AMRAP – Rounds and Reps)

20 Minute AMRAP

20 Overhead Squats (45/25)

20 Back Squats (45/25)

400 Meter Run

Mobility

Squat Therapy

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Overhead Barbell Carry (bar from the WOD) to the second yellow speed bump and back

20 Double Unders

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23 January 2015


CrossFit Belmont – CrossFit

Warm-up

CFB Warm-Up (No Measure)

3 Rounds

10 Pull Ups

10 HRPUs

10 Ab Mat Sit Ups

10 Air Squats

Strength/Skill

Push Press (15 minutes to establish 1 RM)

WOD

Metcon (Time)

30 Box Jumps (24/20)

25 HRPUs

20 Wall Balls (20/14)

15 Pull Ups

10 Push Press (115/75)

5 Rope Climbs

Mobility

Athlete’s Choice

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25 Double Unders

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22 January 2015


CrossFit Belmont – CrossFit

Warm-up

CFB Warm-Up (No Measure)

3 Rounds

10 Pull Ups

10 HRPUs

10 Ab Mat Sit Ups

10 Air Squats

Strength/Skill

Turkish Get Up (2 x 2 x 1 x 1 x 1)

WOD

Metcon (Time)

50 Kettlebell Swings (1.5/1)

1 mile run

50 Kettlebell Swings (1.5/1)

*HAM OPTION: 75 Kettlebell Swings

Mobility

Shoulders

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Ab Mat Sit Ups

30 Double Unders

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21 January 2014

CrossFit Belmont – CrossFit

Warm-up

CFB Warm-Up (No Measure)

3 Rounds

10 Pull Ups

10 HRPUs

10 Ab Mat Sit Ups

10 Air Squats

Strength/Skill

Deadlift (3 x 3 x 2 x 2 x 1 )

WOD

Metcon (AMRAP – Rounds and Reps)

7 Minute AMRAP

10 Deadlifts (135/95)

5 Burpees

Mobility

Hamstrings

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Tabata L-Hangs

25 Double Unders

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20 January 2015


CrossFit Belmont – CrossFit

Warm-up

CFB Warm-Up (No Measure)

3 Rounds

10 Pull Ups

10 HRPUs

10 Ab Mat Sit Ups

10 Air Squats

Strength/Skill

Rope Climbs

Just work the skill–set reset, climbs, legless, non-dominant side

WOD

Metcon (Time)

5 RFT

50 Double Unders

30 Slam Balls (30/20)

20 Ab Mat Sit Ups

Mobility

Shoulders

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3 Rope Climbs

10 Double Unders

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