Author: pwsadmin

CrossFit Belmont is closed today to host a CrossFit Level 1 course.

Get outside and enjoy the day. Go for a hike, run, play pickle ball, touch grass!

Warm-Up: Coach’s Choice

Strength/Skill: Back Rack Lunge

10 x 10 x 10 x 10 x 10

Stimulus/Focus: Start with the naked barbell and get AHAP. Lift on a 2-minute clock.

WOD: 6 RFT (20 Minute Time Cap)

8 Box Step Overs (50/35)(35/20)

*2 Dumbbells (Held any way)

*20″ Box for Everyone

12 Alternating Snatches (50/35)(35/20)

48 Double Unders

Stimulus/Focus: Try to complete all step overs and snatches unbroken.

Cool Down: 3 Rounds

15 GHD Sit Ups

15 GHD Extensions

Warm-Up: Coach’s Choice

Strength/Skill: Shoulder Press

2 x 2 x 2 x 2 x 2

Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock.

WOD: For Time (16 Minute Time Cap)

18-15-12-9

Burpee

Pull Up

Handstand Push Up

Stimulus/Focus: Find a steady pace on the burpees and complete the pull ups and handstand push ups in no more than 2 sets each.

Cool Down: 3 Rounds

10 Jump Squats

10 Candlestick Raises

Warm-Up: Coach’s Choice

Strength/Skill: Muscle Up Skill Practice

WOD: 30 Minute Partner AMRAP

10/7 Calorie Bike (Assault/Erg)

10 Slam Balls (30/20)(20/15)

1 Ring Muscle Up

Stimulus/Focus: One partner works, one partner rests. Aim for 15 rounds total.

Cool Down: Partner Slam Ball Run

Warm-Up: Coach’s Choice

Strength/Skill: Deadlift

5 x 2

Stimulus/Focus: Use 85% for all sets. Lift on a 2-minute clock.

WOD: 20 Minute AMRAP

20/16 Calorie Row

50′ Famer’s Carry (50/35)

*Use 2 dumbbells.

*Add 1 farmer’s carry each round.

Stimulus/Focus: This will be a grind. Try to relax your grip on the row, because you are going to need it on the carries. Find a steady pace and keep moving.

Cool Down: Tabata Standing Oblique Twists

Warm-Up: Coach’s Choice

Strength/Skill: Overhead Squat

1 x 15

Stimulus/Focus: Spend 15 minutes finding your heaviest set of 15 reps. The gold standard is your bodyweight!

WOD: Nancy

5 Rounds for time of:

400m Run

15 Overhead Squats, 95# / 65#

Stimulus/Focus: Benchmark time! Push hard on the run and complete the OHS unbroken if possible, but in no more than 2 sets if needed.

Cool Down: 5 Minute of Shoulder Mobility

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!

Warm-Up: Coach’s Choice

Strength/Skill: Floor Press

10 x 10

Stimulus/Focus: Use 60% for all sets. Lift on a 2-minute clock.

WOD: Max Effort 2k Row

Stimulus/Focus: You may set the damper wherever you like. Stay on the seat and hold onto the handle until you cross the finish line!

Cool Down: ROMWOD

Warm-Up: Coach’s Choice

Strength/Skill: Back Squat

6 x 5 x 4 x 3 x 2 x 1

Stimulus/Focus: Start at 60% and get AHAP. Lift on a 2-minute clock.

WOD: 10 Minute AMRAP

5 Hang Clean and Jerk (115/75)(75/55)*Any style clean and any style jerk*

10 Back Squats (115/75)(75/55)

15 Toes to Bar

Stimulus/Focus: Aim to complete the barbell work unbroken. Try to complete the toes to bar in 2-3 sets. Aim for 3-4 rounds.

Then:

Clean: 1 x 1

Stimulus/Focus: Immediately following the AMRAP, spend 5 minutes establishing your 1 rep max clean (power or squat).

Cool Down: 3 Rounds

5 Barbell Rollouts

20 Bar Hops

Warm-Up: Coach’s Choice

Strength/Skill: Push Jerk

5 x 5

Stimulus/Focus: Use 70% for all sets. Lift on a 2-minute clock. Work on cycling the barbell quickly.

WOD: Six 3-Minute Rounds

20 Ab Mat Sit Ups

15 Air Squats

10 Handstand Push Ups

Stimulus/Focus: These are six quick sprints! You will have a separate time for each one. Complete them as quickly as possible to give yourself as much time to rest as you can before repeating.

Cool Down: 3 Rounds

5 Ring Pull Ups

20 Mountain Climbers