190911

Carlisle CrossFit – CrossFit Teens

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Metcon

Metcon (Time)

September 11 Tribute WOD

2001m Row or 2001m Run (1.25 miles)(Scale to 1000m)

11 Box Jumps/Step Ups

11 DB Front Squats

11 Burpees

11 DB Cleans

11 Push Ups

11 KB Swings

11 V-Ups

11 KB DL

11 Presses

2001 M Row/or run (Scale to 1000m)

190911

Carlisle CrossFit – CrossFit

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Metcon

Sept. 11 Tribute (Time)

For Time:

LVL 3 (Rx)

2001m Row or 2001m Run (1.25 miles)

11 Box Jumps (30/ 24)

11 Thrusters (125 / 85)

11 Burpee Chest to Bar Pull-ups

11 Power Cleans (170 / 120)

11 HSPUs

11 KB Swings (70/44)

11 Toes to Bar

11 Deadlifts (170 / 120)

11 Push Jerks (110/75)

LVL 2

2001m Row or 2001m Run (1.25 miles)

11 Box Jumps (24/20)

11 Thrusters (105/75)

11 Burpee Pull-ups

11 Power Cleans (135/95)

11 Inverted Floor Presses

11 KB Swings (53/35)

11 K2E/K290

11 Deadlifts (135/95)

11 Push Jerks (95/65)

2001m Row or 2001m Run (1.25 miles)

11 Box Jumps (20/18)

11 Thrusters (95/65)

11 Burpee to a bar

11 Power Cleans (115/75)

11 Heavy Seated DB Presses

11 KB Swings (44/25)

11 V-Ups

11 Deadlifts (135/95)

11 Push Jerks (85/55)
* 40 min Cap

* May be completed as a partner WOD

* 2018 we did not add the end row/run but the WOD is written with a 2001 m row/run at the end; with a longer cap than 2018, athletes can choose to end with the row/run

* Athletes can choose to begin with a run or row and end with the other.

The workout symbolizes the events that unfolded on September 11, 2001, in its design. The date and year are represented by the row (i.e. 2001 meters) and the 9 movements, each including 11 repetitions. The 125-pound Thrusters represent the deaths that occurred at the Pentagon; the 175-pound Power Clean stands for AA Flight 175 that collided with the South Tower; Flight 77 and Flight 93 were combined and are represented in the 170-pound Deadlift; and the 110-pound Push Jerk signifies the number floors in each of the Twin Towers.

190910

Carlisle CrossFit – CrossFit

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STRENGTH:

Snatch Complex (1-1-1-1-1)

1 Hang Power Snatch

1 Power Snatch

1 Squat Snatch
Every 90 sec for 12 min

50-60% of 1 RM

Same weight

Metcon

Metcon (Time)

Festivus Games WOD 3

Partner WOD

15 Min Running clock

P1: Completes 21-15-9

Hang Power Snatches

Wall Balls

Then Partner 2 completes:

45 Hang Power Snatches

45 Wall Balls
Lvl 3: 95/65; 20/14

LVL 2: 85/55; 20/14

Lvl 1: 65/45; 14/10

For every rep not completed past the 15 min cap, add 1 sec.

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

190909

Carlisle CrossFit – CrossFit Teens

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Gymnastics

Hollow Rocks (5 Sets)

ME Hollow Rocks in 5 sets

Level 1-3 Handstand Work

15 min

Level 1 (Beginner):

A: 10 x 1 Tripod headstand Hold to full headstand (success is holding fully extended headstand for 20 seconds without wavering or falling)

Level 2 (Intermediate):

A: 3 sets of ME Push up on box (Feet on box, shoulders over hands, body at 45 degree angle) (success is 15 (men) / 9 (women) PUs in three rounds

B: 3 x 5 Lunge to kick up

Level 3 (Advanced):

A: 3×3 strict HSPU

B: 3×5 kipping HSPU

If you have mastered level 3, add deficit to strict and kipping HSPU and increase the sets and reps to 3×5 and 3×10

Metcon

2k Row (Time)

Max Effort 2k Row