190625

Carlisle CrossFit – CrossFit

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Weightlifting

Power Snatch Complex with OHS (2-2-2-2-2)

High Hang P Snatch

Hang P Snatch

From the Floor P Snatch

OH Squat
*E2MOM 10 min

*Start at a moderate weight for OH Squat. *Add weight if form stays good in all positions

*Record heaviest

Metcon

Metcon (AMRAP – Reps)

9 Min EMOM

Every 90 seconds complete:

LVL 3(RX)

10 hang power cleans (105/75)

10 Jumping lunges

LVL 2

10 hang power cleans (95/65)

10 Jumping lunges

LVL 1

10 hang power cleans (85/55)

10 Jumping lunges

Fundamentals_4

Carlisle CrossFit – Fundamentals and Orientation

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SKILL WORK:

Front Squat (5-5-5-5)

Back Squat

Metcon (AMRAP – Reps)

ME Jump Roping (singles)

Metcon

Metcon (Time)

2 RFT

40 DU/80 Singles

30 Air Squats

20 Sit ups

10 Hand Release Push ups

Metcon (Time)

2 RFT

40 DU/80 Singles

30 Air Squats

20 Sit ups

10 Hand Release Push ups

190624

Carlisle CrossFit – BodyWerks

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Gymnastics

Pull Up Progression LVL 1-3

Hang from bar (alternate hollow position/arch position)

Level 1: 8 rounds: 5 seconds on: 10 seconds rest

Level 2: 4 rounds: 10 seconds on: 20 seconds rest

Level 3: 3 rounds: 20 seconds on: 40 seconds rest

Rest 1:00-2:00 minutes

Hold top of bar (athlete can jump or pull up into position, body should be in hollow hold, squeeze the butt)

Level 1: 5 seconds on: 10 seconds off (or as long as possible)

Level 2: 4 rounds: 10 seconds on: 20 seconds rest

Level 3: 3 rounds: 20 seconds on: 40 seconds rest

Rest 1:00-2:00 minutes

Tempo ring rows: 3 sets of 10 with :60 rest, 0330 (0 secs up, 3 secs hold, 3 secs lower, 0 secs bottom)

Metcon

Metcon (Time)

4 RFT

400 m Run

20 Ring Rows

20 Wall Balls

190621

Carlisle CrossFit – CrossFit

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Weightlifting

Bench Press (3-3-3-3-3)

*Build to a heavy 3 rep

*60-70-80-87-95-100+%

Metcon

Metcon (Time)

LVL 3(RX)

30 Kettlebell Swings (53/35)

40 Wall Balls (20/14)

200 M Run with Med Ball

20 KBS

30 Wall Balls

200 M run With Med Ball

10 KBS

20 Wall Balls

200 M run with Med ball

LVL 2

30 Kettlebell Swings (44/26)

40 Wall Balls (14/10)

200 M Run with Med Ball

20 KBS

30 Wall Balls

200 M run With Med Ball

10 KBS

20 Wall Balls

200 M run with Med ball

LVL 1

30 Kettlebell Swings (35/15)

40 Wall Balls (10/8)

200 M Run with Med Ball

20 KBS

30 Wall Balls

200 M run With Med Ball

10 KBS

20 Wall Balls

200 M run with Med ball
*Time Cap 18 min

*RX+

-KBS: 70/53

-400 M Run with Med Ball

190620

Carlisle CrossFit – CrossFit

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Weightlifting

3-position Squat Clean Complex (2-2-2-2)

Full-Hang-High Hang
*8 min E2MOM

*70% of High Hang max recorded OR 50% of squat clean max recorded

*Same weight

Metcon

Metcon (Time)

3 RFT

LVL 3(RX)

3 Squat Cleans (185/125)

6 Bar facing bar over burpees

9 Pull Ups

LVL 2

3 Squat Cleans (155/105)

6 Bar facing bar over burpees

9 Ring Rows

LVL 1

3 Squat Cleans (95/65)

6 Bar facing bar over burpees

9 Ring Rows