190516

Carlisle CrossFit – CrossFit

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Metcon

Metcon (Time)

LVL 3 (RX)

2 RFT

500 m Row

40 Wall Balls (20/14)

30 Toes to Bar

20 Deadlifts (225/155)

10 DB stepups (50/35) (ea side)

LVL 2

2 RFT

500 m Row

40 Wall Balls (20/14)

30 K2E/K290

20 Deadlifts (185/125)

10 DB step ups (45/25) (ea side)

LVL 1

2 RFT

500 m Row

40 Wall Balls (20/14)

30 V-Ups

20 Deadlifts (155/105)

10 DB step ups (35/15) (ea side)
2 DBs; 20 total step ups

190515

Carlisle CrossFit – CrossFit

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Weightlifting

Split Jerk (1×8)

50% 1RM

Split Jerk (8-8-8-8)

40% of 1RM

Metcon

Metcon (AMRAP – Reps)

15 min EMOM

LVL 3(RX)

Every 1.5 minutes for 15 min

12 Push Jerks (115/80)

10 KB Sumo DL High Pulls (70/53)

LVL 2

Every 1.5 minutes for 15 min

12 Push Jerks (105/75)

10 KB Sumo DL High Pulls (53/35)

LVL 1

Every 1.5 minutes for 15 min

12 Push Jerks (95/65)

10 KB Sumo DL High Pulls (44/26)

190514

Carlisle CrossFit – CrossFit

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Weightlifting

Back Squat (1×8)

50% of 1RM

Back Squat (8-8-8-8)

40% of 1RM

Metcon

Metcon (Time)

LVL 3(RX)

Buy-in 1000 m Row

4 RFT

5 Squat Cleans (155/105)

10 Front Rack Lunges

Cash Out 1000 m Row

LVL 2

Buy-in 1000 m Row

4 RFT

5 Squat Cleans (125/95)

10 Front Rack Lunges

Cash Out 1000 m Row

LVL 1

Buy-in 750 m Row

4 RFT

5 Squat Cleans (105/75)

10 Front Rack Lunges

Cash Out 750 m Row

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

190513

Carlisle CrossFit – CrossFit

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Gymnastics

Strict HSPU Work

Level 1: Strict press with dumbbells as heavy as possible 3×5-10

Level 2: Box HSPU 3xME up to 10

Level 3: On wall 3xME up to 10

Handstand Hold (Time)

LVL 1: Kick up to Hold for 5 seconds; rest for 15 for 6 sets

LVL 2: Kick up to Handstand hold for 15 seconds rest for 25 for 4 sets

LVL 3: kick up to Handstand hold for 30 seconds rest for 60 seconds for 3 sets

LVL 4: Kick up to handstand hold for 60 seconds rest for 90 seconds for 3 sets

Handstand Shoulder Taps (10-10-10)

LVL 1: Kick up to handstand and shift weight with hands on floor 10 times

LVL 2: Kick up to handstand and lift hands from matt, shifting weight 10 times

LVL 3: Kick up to handstand and tap shoulder 10 times.

Metcon

Metcon (AMRAP – Rounds and Reps)

20 min AMRAP

LVL 3(RX)

10 C2B Pull ups

20 Burpee box jump overs (24/20)

30 Double Unders

LVL 2

10 Pull ups

20 Burpee box jump overs (20/18)

60 Singles

LVL 1

10 Ring Rows

20 Burpee box jump overs (stack of plates)

30 Singles

190510

Carlisle CrossFit – CrossFit

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Weightlifting

Power Clean/Squat Clean/Jerk Complex (1-1-1-1-1)

1 Power Clean

1 Squat Clean

1 Jerk
10 min EMOM:

40% of jerk max; same weight for all five sets

Metcon

Metcon (Time)

LVL 3(RX)

30 HRPU

40 Goblet Squats (53/35)

400 M Med Ball Run (20/14)

20 HRPU

30 Goblet Squats

400 M Med Ball Run (20/14)

10 HRPU

20 Goblet Squats

400 M Med Ball Run (20/14)

LVL 2

30 HRPU (modified-worm)

40 Goblet Squats (44/26)

400 M Med Ball Run (14/10)

20 HRPU

30 Goblet Squats

400 M Med Ball Run

10 HRPU

20 Goblet Squats

400 M Med Ball Run

LVL 1

20 HRPU (Knees)

30 Goblet Squats (35/15)

200 M Med Ball Run (10/8)

10 HRPU

20 Goblet Squats

200 M Med Ball Run

5 HRPU

10 Goblet Squats

200 M Med Ball Run
Time Cap–21 min

190508

Carlisle CrossFit – CrossFit

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Weightlifting

Bench Press (1 set of 8)

50% of 1RM

Bench Press (8-8-8-8)

40% of 1RM

Metcon

Metcon (Time)

25 min time cap

LVL 3 (RX)

60 Bar facing Bar over Burpees

2 K Row

LVL 2

50 Bar facing Bar over Burpees

1.5K Row

LVL 1

40 Bar facing Bar over Burpees

1K Row
RX+: 80 BFBOB and 4k Row (as written for the Masters online Qualifier) in 30 min CAP

190508

Carlisle CrossFit – CrossFit

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Metcon

Metcon (AMRAP – Reps)

LVL 3(RX)

24 min EMOM

M1: 12 Box Jumps (24/20)

M2: ME Cal Row

M3: 22 KBS (53/35)

M4: ME DU

M5: Rest

LVL 2

24 min EMOM

M1: 12 Box Jumps (20/18)

M2: ME Cal Row

M3: 22 KBS (44/26)

M4: ME Singles

M5: Rest

LVL 1

24 min EMOM

M1: 12 Box Jumps (stack of plates)

M2: ME Cal Row

M3: 22 KBS (35/15)

M4: ME Singles

M5: rest
Total Score is combined Cal and Jump Ropes