100107

Carlisle CrossFit – CrossFit

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Performance Care Upper Body

Warm-up (No Measure)

10 Min AMRAP

10 PVC Pass Throughs

10 SL Arm RKB Swing

10 SL Arm KB Strict Press

25′ Crab walk

25′ Bear Crawl

100 m Row

Weightlifting

Strict Press (5-5-3-3-2-2-1-1)

* Build to a heavy single

* 65-75-77-82-87-92-97-100+

Metcon

Metcon (Time)

LVL 3(RX)

4 RFT

10 Power Cleans (135/95)

8 Front Squats

10 Bar over Burpees

LVL 2

4 RFT

10 Power Cleans (125/85)

8 Front Squats

10 Bar over Burpees

LVL 1

4 RFT

10 Power Cleans (105/75)

8 Front Squats

10 Bar over Burpees

Saturday Team WOD

Carlisle CrossFit – CrossFit

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Team WOD

Metcon (Time)

Teams of 2

Row 750 m

Hold Barbell in a front rack (215/145)

50 Burpees

Hold Barbell overhead (135/95)

50 Thrusters (45/35)

Bar hang
This is you go:i Go. P1 performs the movement while P2 performs the hold. Then switch.

If at anytime, the person in the hold loses the hold/sets the bar down or the person performing the movement stops, the other person must stop what they are doing until both partners are ready to go again.

All dynamic movements must be completed in order and completely by both athletes before moving to the next set of movements/holds.

Scale weights accordingly–holds should be difficult.

190103

Carlisle CrossFit – CrossFit

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Weightlifting

Bench Press (5-5-3-3-2-2-1-1)

Build to a heavy single!

65-75-77-82-87-92-97-100+

Metcon

Metcon (Time)

Lvl 3(RX)

21-15-9-3

Deadlifts (185/125)

Bar Facing Bar Over Burpees

Lvl 2

21-15-9-3

Deadlifts (155/105)

Bar Facing Bar Over Burpees

Lvl 1

21-15-9-3

Deadlifts (135/95)

Bar Facing Bar Over Burpees

190102

Carlisle CrossFit – CrossFit

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Gymnastics

Pull Up progression

Metcon

Metcon (Time)

Lvl 3(RX)

3 RFT

500 M Row

25 Wall Balls (20/15)

20 Med Ball V-Ups

Lvl 2

3 RFT

500 M Row

25 Wall Balls (15/10)

20 Med Ball V-Ups

Lvl 1

3 RFT

400 M Row

25 Wall Balls (10/8)

20 Med Ball V-Ups

Out with the Old…In with the New!

Carlisle CrossFit – CrossFit

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Metcon

Metcon (2 Rounds for reps)

“Out with the Old, in with the New”

In a Team of 2

AMRAP in 10 mins

20 Front Squats (165/115) (135/95) (115/75)

18 Burpee Box Jumps 24/20

-Then-

AMRAP in 10 mins

20 Hang Cleans (165/115) (135/95)(115/75)

19 Toes to Bar (Knees to Elbows)(K290)

-Then-
*1 person working at a time

* Partition as needed

Metcon (Time)

For Time

365 Double Unders (730 Singles)

181229

Carlisle CrossFit – CrossFit

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Metcon

Metcon (Time)

Teams of 2

WOD A – AMRAP 5

100 DU Cash In THEN

7 HSPU

14 Pull Ups

21 KB Swings (53/35)

–Rest 2 mins

WOD B – AMRAP 7

100 DU Cash In THEN

7 HSPU

14 Pull Ups

21 KB Swings (53/35)

–Rest 2 mins

WOD C – 3 RFT

100 DU Cash In THEN

7 HSPU

14 Pull Ups

21 KB Swings (53/35)
Record WOD C time in Wodify — add rounds+reps for WOD A&B in comments.

BRING A FRIEND FRIDAY!

Carlisle CrossFit – CrossFit

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Metcon

Metcon (AMRAP – Rounds and Reps)

Team WOD

20 min AMRAP

LVL 3(RX)

50 Box jumps (24/20)

50 Med Ball V-Ups (20/15)

50 Burpees

50 DB Presses (40/25)

500 M row each

LVL 2

50 Box jumps (20/18)

50 Med Ball V-Ups (15/10)

50 Burpees

50 DB Presses (35/20)

500 M row each

LVL 2

50 Box/Plate Step ups

50 Med Ball V-Ups (10/8)

50 Burpees

50 DB Presses (25/15)

500 M row each
* Select weights and movements that are challenging but not impossible

* Partition as needed (except row)

* 1 person working at a time

* Complete each movement before moving on to the next

181227

Carlisle CrossFit – CrossFit

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Weightlifting

Front Squat (5-5-3-3-2-2-1-1)

65-75-77-82-87-92-97-100+

Metcon

Metcon (Time)

LVL 3(RX)

Buy-in 100 DU

21-15-9

DB Snatches (50/35)

DB Ab twists

Cash out 100 DU

LVL 2

Buy-in 200 Singles

21-15-9

DB Snatches (45/30)

DB Ab twists

Cash out 200 DU

LVL 1

Buy-in 100 Singles

21-15-9

DB Snatches (35/25)

DB Ab twists

Cash out 100 Singles

181226

Carlisle CrossFit – CrossFit

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Weightlifting

Clean Complex (1-1-1-1-1-1)

12 MIN E2MOM

1 High Hang Power Clean

1 Hang Power Clean

1 Full Power Clean
start at 50% of hang power clean and add weight each set

Metcon

Metcon (Time)

4 RFT

LVL 3(RX)

20 Hang Power Cleans (115/85)

15 S2OH

10 Toes to Bar

4 RFT

LVL 2

20 Hang Power Cleans (105/75)

15 S2OH

10 K2E

4 RFT

LVL 1

20 Hang Power Cleans (95/65)

15 S2OH

10 K290 or V-ups