190821

Carlisle CrossFit – CrossFit

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Gymnastics

Handstand Walk (See progression sheets in the gym)

Metcon

Metcon (AMRAP – Reps)

LVL 3(RX)

4 Min EMOM

10 Toes to Bar

4 min EMOM

10 Chest to Bar Pull Ups

4 Min EMOM

10 Ring Dips

4 Min EMOM

10 Handstand Pushups

LVL 2

4 Min EMOM

10 K2E/K290

4 min EMOM

10 Pull Ups

4 Min EMOM

10 Ring Dips BW assisted

4 Min EMOM

10 Box/Floor Presses

LVL 1

4 Min EMOM

6-8 K2E or Vups

4 min EMOM

6-8 Pull Ups or Ring Rows

4 Min EMOM

6-8 BW Ring Dips or Box Dips

4 Min EMOM

6-8 Box Presses/DB Presses

Fundamentals_1

Carlisle CrossFit – Fundamentals and Orientation

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Discussion

Warm-up (No Measure)

What is CrossFit?

Methods

Format of WODs

Language

SKILL WORK:

Metcon (No Measure)

Rowing Basics

Squat Basics

Working Squat Form/Mechanics
Squats

Wall Balls

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP

10 Wall Balls

10 Sit ups

250 M Row

190819

Carlisle CrossFit – CrossFit

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Weightlifting

Push Press (5s)

*Warm up to about 50% of 1RM

*Add weight

*Record heaviest

Metcon

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP

LVL 3(RX)

10 DB Deadlifts (50/35)

10 DB Hang Cleans

10 DB S2OH

30 DU

LVL 2

10 DB Deadlifts (40/25)

10 DB Hang Cleans

10 DB S2OH

60 Singles

LVL 1

10 DB Deadlifts (30/15)

10 DB Hang Cleans

10 DB S2OH

30 Singles

190816

Carlisle CrossFit – CrossFit

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Weightlifting

Overhead Squat (5-5-5-5-5)

*Bar or PVC with change plates

*Weight should be 5-10# more than last time if form is good.

Metcon

A: Metcon (AMRAP – Reps)

4 Min AMRAP

20 Toes 2 Bar (K2E)(Vups)

20 Squat Cleans (135/95)(105/75)(95/65)

20 BF Bar over Burpees

20 Cal on the rower

Rest 2 min

B: Metcon (AMRAP – Reps)

6 min AMRAP

20 Toes 2 Bar

20 Squat Cleans

20 BF Bar over Burpees

20 Cal on the rower

Rest 2 min

C: Metcon (Time)

1 RFT

20 Toes 2 Bar

20 Squat Cleans

20 BF Bar over Burpees

20 Cal on the rower

190816

Carlisle CrossFit – BodyWerks

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Metcon

Morgan (Time)

LVL 3(RX)

Buy-in 800 m Run

Then:

50-40-30-20-10-10-20-30-40-50

Double Unders

Ab Mat Sit ups

Cash out

800 m Run

LVL 2

Buy-in 800 m Run

Then:

50-40-30-20-10-10-20-30-40-50

Singles x2

Ab Mat Sit ups

Cash out

800 m Run

LVL 1

Buy-in 400 m Run

Then:

50-40-30-20-10-10-20-30-40-50

Singles

Ab Mat Sit ups

Cash out

400 m Run