Warm up: Coach’s Choice
Strength/Skill: Hang Power Snatch
3 – 3 – 3 – 2 – 2 – 2 – 1 – 1
Stimulus/Focus: Start at 70% and get AHAP. Lift on a 90-second clock.
WOD: Partner You Go, I Go (20 Minute AMRAP)
30 Double Unders
10 Handstand Push Ups
1 Ring Muscle Up
Stimulus/Focus: Have fun with a partner and work some more challenging gymnastics skills.
Cool Down: Partner Choice
Warm up: Coach’s Choice
Strength/Skill: Back Squat
10 x 10
Stimulus/Focus: Use your bodyweight for this strength. Lift on a 3-minute clock.
WOD: For Time (8 Minute Cap)
21-15-9
Wall Balls (20/14)(14/10)
Burpees
Stimulus/Focus: This is a sprint. Push hard to do the wall balls unbroken. Find a steady pace on the burpees and keep moving.
Cool Down: 50 Ab Mat Wall Ball Sit Ups
Warm up: Coach’s Choice
Strength/Skill: Get Ready to Move!
WOD: Twelve 4-Minute Rounds
400 Meter Run
1000/900 Meter Bike Erg
500/450 Meter Row
25/20 Assault Bike Calories
*Rest the remainder of each round.
Stimulus/Focus: This is a cardio conditioning WOD. The harder you push, the more time you have to rest.
Cool Down: 400 Meter Walk
Warm up: Coach’s Choice
Strength/Skill: Paused Deadlift
3 x 3 x 3
Stimulus/Focus: Start at 60% and get AHAP. Each lift will have a 2-second pause just off the floor on the way up and on the way down. Lift on a 2-minute clock.
WOD: 25 Minute AMRAP
10 Toes to Bar
15 Dumbbell Deadlifts (50/35)(35/20)
20 Box Jump Overs (24/20)
10 Pull Ups
15 Dumbbell Hang Power Cleans (50/35)(35/20)
20 Box Jump Overs (24/20)
10 Chest to Bar Pull Ups
15 Dumbbell Push Jerks (50/35)(35/20)
20 Box Jump Overs (24/20)
*Masters may step up. Everyone must step down.
Stimulus/Focus: This is a long time domain with a higher rep scheme. The weight should be moderately heavy. It will be taxing on your grip. Break work as needed. Find a steady pace and keep moving.
Cool Down: Tabata Diagonal Plank Holds
Warm up: Coach’s Choice
Strength/Skill: Floor Press
5-4-3-2-1-2-3-4-5
Stimulus/Focus: Start around 70-75% and get AHAP. Lift on a 2-minute clock. If you miss any sets you cannot reattempt them and they do not count in your score.
Strength Metcon: Total Pounds Lifted
WOD: 6 Rounds For Time (15 Minute Cap)
200 Meter Run
20 Kettlebell Swings (1.5/1)(1/25#)
20 Goblet Reverse Lunges (1.5/1)(1/25#)
Stimulus/Focus: Attempt to complete your work without putting the kettlebell down. If needed, break only once in each movement. Push hard on the run each time.
Cool Down: 4 Rounds
15 GHD Sit Ups
15 GHD Extensions
Closed for the CrossFit Level 2 Course.
CrossFit Belmont folks are meeting at Crowders Mountain State Park for a group trail run. The meeting time is 0900. Email us at crossfitbelmont@gmail.com if you’re interested!
Warm up: Coach’s Choice
Strength/Skill: Deadlift
10 x 10
Stimulus/Focus: Use 60% for all sets. Lift on a 3-minute clock.
WOD: 10 Minute AMRAP
20 Double Unders
10 Wall Balls (20/14)(14/10)
Stimulus/Focus: Aim for quick transitions and unbroken work. Strive for 10 rounds.
Cool Down: Tabata Partner Ab Mat Sit Up Wall Ball Passes
Warm up: Coach’s Choice
Strength/Skill: Gymnastics Skill Development: HSW
On a 9 Minute Running Clock
0-3 Minutes: 3 Reps (1 Wall Walk + 10 Second Wall Facing Handstand Hold)
3-6 Minutes: 3 Reps (1 Wall Walk + 10 Wall Facing Plate Climbs)
6-9 Minutes: 3 Reps (1 Wall Walk + 10 Weight Shifts)
WOD: 20 Minute AMRAP
10 Pull Ups
20 Alternating Lunges
30′ Handstand Walk
100 Meter Run
Stimulus/Focus: Find a steady pace and just keep moving. Choose scales that challenge you on the gymnastics portions.
Cool Down: Tabata Bottom to Bottom Squats
Warm up: Coach’s Choice
Strength/Skill: Front Squat
5 x 5 x 5 x 5 x 5
Stimulus/Focus: Start at 70% and get AHAP for five reps across five rounds. Lift on a 2-minute clock.
WOD: 6 Rounds (90 Seconds Work/60 Seconds Rest)
10 Front Squats (95/65)(65/45)
Max Burpees over The Bar (Lateral) in Remaining Time
*RX+: (155/105)
Stimulus/Focus: Push as hard as you can on the squats to give you as much time as possible to accumulate burpees. Those are the only reps that count. You will have a separate score for each round.
Cool Down: Tabata Hollow Rock Holds
Warm up: Coach’s Choice
Strength/Skill: Push Press
3 x 3 x 3 x 3 x 3
Stimulus/Focus: Start at 70% of your 1 RM and get AHAP for the three reps across five rounds. Lift on a 2-minute clock.
WOD: 4 RFT (16 Minute Time Cap)
25 Strict Dumbbell Push Ups
100 Meter Farmer’s Carry (50/35)(35/20)
*Two Dumbbells
Stimulus/Focus: Focus on perfect form with your push ups. Push through the farmer’s carry and try to finish it without putting the dumbbells down .
Cool Down: 4 Rounds
5 Strict Pull Ups
100 Meter Run
