190507

Carlisle CrossFit – CrossFit

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Weightlifting

Deadlift (1 set of 8)

50% of 1RM

Deadlift (8-8-8-8)

40% of 1RM DL

Single Leg RDL w/barbell (10-10-10)

25-30% of your 1RM; ea leg
5 on right leg then 5 on left leg

Metcon

Metcon (Time)

21-15-9

LVL 3(RX)

Front Squats (135/95)

HSPU

LVL 2

Front Squats (115/85)

INV/ Floor Press/Box HSPU

LVL 1

Front Squats (105/75)

Heavy Seated DB press

190506

Carlisle CrossFit – CrossFit

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Gymnastics

Pull Up Progression LVL 1-3 (10-10-10)

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)
SCore ring rows; note other movements to track progerssion

Metcon

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

LVL 3(RX)

200 m Run

15 Wall Balls (20/14)

10 C2B pull ups

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LVL 2

200 m Run

15 Wall Balls (14/10)

10 Pull ups

LVL 1

100 m Run

15 Wall Balls (10/8)

10 Ring Rows

190504

Carlisle CrossFit – CrossFit

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Team WOD

Metcon (Time)

2 RFT

A: One partner performs 50 Dead lifts (185/135) while other partner holds a dead hang. Switch when dead hang is broken, perform 5 burpees each before continuing.

B: One partner performs 40 Cleans (115/75) while other partner holds a 45lb/25lb plate overhead. Switch when the overhead position is broken perform 5 burpees each before continuing.

C: One partner performs 30 Snatches (75/55) while other partner holds wall squat. Switch when the squat position is broken perform 5 burpees each before continuing.

190502

Carlisle CrossFit – CrossFit

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Metcon

Metcon (Time)

LVL 3(RX)

For time:

60 Wall Balls (20/14)

50 Cal Row

40 Toes to Bar

30 V-Ups

20 Jumping Plate Lunges (45#)

10 Burpees

100 DU

LVL 2

For time:

60 Wall Balls (14/10)

50 Cal Row

40 K2E/K290

30 V-Ups

20 Jumping Plate Lunges (25#)

10 Burpees

200 Singles

LVL 1

For time:

40 Wall Balls (14/10)

30 Cal Row

20 K2E/K290

20 V-Ups

20 Lunges

10 Burpees

100 Singles

190501

Carlisle CrossFit – CrossFit Teens

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Gymnastics

Strict HSPU (I set )

Metcon

Metcon (Time)

LVL 3(RX)

Buy-in/Cash out Run 800 m

21-15-9

HSPU

Box Jumps (24/20)

Anchored sit ups

LVL 2

Buy-in/Cash out Run 800 m

21-15-9

Inv Floor Press

Box Jumps (20/18)

Anchored sit ups

LVL 1

Buy-in/Cash out Run 400 m

21-15-9

Heavy Seated DB Press

Box Jumps (Stack of plates)

Anchored sit ups

190501

Carlisle CrossFit – CrossFit

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Gymnastics

Strict HSPU (I set )

Metcon

Metcon (Time)

LVL 3(RX)

Buy-in/Cash out Run 800 m

21-15-9

HSPU

Box Jumps (24/20)

Anchored sit ups

LVL 2

Buy-in/Cash out Run 800 m

21-15-9

Inv Floor Press

Box Jumps (20/18)

Anchored sit ups

LVL 1

Buy-in/Cash out Run 400 m

21-15-9

Heavy Seated DB Press

Box Jumps (Stack of plates)

Anchored sit ups

190430

Carlisle CrossFit – CrossFit

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Weightlifting

Split Jerk (4-4-4-4-4)

*Light Weight

*30% of 1RM

*work the technique under the bar

Metcon

Metcon (Time)

LVL 3(RX)

3 RFT

200 m Row

9 Deadlifts (155/105)

6 Squat Cleans

3 S2OH

LVL 2

3 RFT

200 m Row

9 Deadlifts (135/95)

6 Squat Cleans

3 S2OH

LVL 1

3 RFT

200 m Row

9 Deadlifts (105/75)

6 Squat Cleans

3 S2OH

190429

Carlisle CrossFit – CrossFit

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Performance Care Lower Body

Warm-up (No Measure)

10 Min AMRAP for Quality

20 cossack squats

:30 forward fold

:30 squat hold on rig

20 lunge steps with samson stretch

:30 pigeon on each side

10 hurdler stretch with rotation

10 ostrich walk steps

Weightlifting

Back Squat (10-10-10)

*30% of 1RM

*Light weight/high volume; work depth in the squat

Barbell Box Step-Ups (12-12-12)

*Light weight

*Start with lower height to get comfortable if needed

*Alternating

Metcon

Metcon (AMRAP – Rounds and Reps)

12 AMRAP

LVL 3(RX)

50 DU

20 Air Squats

15 Push Ups (No worm)

10 Strict Pull Ups

LVL 2

100 Singles

20 Air Squats

15 Push Ups (modified)

10 Lat Pull Downs

LVL 1

50 Singles

20 Air Squats

15 Push Ups (Knees)

10 DB Press