190328

Carlisle CrossFit – CrossFit

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Weightlifting

Deadlift (5-5-5)

80% of 1RM + 10#

Same weight all three sets

Top of DL Hold (2 min total)

Hold bar at top of DL
Accumulate 2 min

~50% of DL max; 2 OH grip; engaged shoulders; tight upright back

Metcon

Metcon (4 Rounds for reps)

EMOM 16 min

LVL 3 (RX)

M 1: 20 Box Jumps (24/20)

M 2: 20 HSPU

M 3: ME DU

M 4: Rest

LVL 2

M 1: 20 Box Jumps (20/18)

M 2: 20 Inv. Floor Press

M 3: ME DU/Singles

M 4: Rest

LVL 1

M 1: 20 Box Jumps (Stack of Plates)

M 2: 20 Heavy Seated DB Press

M 3: ME Singles

M 4: Rest

190327

Carlisle CrossFit – CrossFit

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Weightlifting

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

Clean Pull + Clean + Hang Clean
E2MOM-12 min

-Start at 50% of Hang Clean max

-Add weight

-Record Heaviest

Metcon

Metcon (Time)

3 RFT

LVL 3(RX)

20 Hang Power Cleans (95/65)

15 Front Squats

10 Shoulder to OH

5 Front Rack Lunge Steps

LVL 2

20 Hang Power Cleans (85/55)

15 Front Squats

10 Shoulder to OH

5 Front Rack Lunge Steps

LVL 1

20 Hang Power Cleans (75/45)

15 Front Squats

10 Shoulder to OH

5 Front Rack Lunge Steps

192603

Carlisle CrossFit – CrossFit

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Metcon

Metcon (Time)

For Time

Buy-in: 40 Burpees

1K Row

800 m run

500 m Row

400 m Run

250 m Row

200 m Run

Cash Out: 40 Burpees

Scaled

Buy-in: 20 Burpees

750 Row

600 m run

350 m Row

200 m Run

150 m Row

100 m Run

Cash Out: 20 Burpees

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

190325

Carlisle CrossFit – CrossFit

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Metcon

Crossfit Games Open 19.5 (Ages 16-54) (Time)

33-27-21-15-9 reps for time of:

Thrusters 95lb/65lb

Chest-to-bar pull-ups

Time cap: 20 minutes

Not Doing Open WOD:

Metcon (AMRAP – Rounds and Reps)

20 min AMRAP

800 m Run

20 Push Ups

20 Med Ball V-Ups

20 Air Squats

190322

Carlisle CrossFit – BodyWerks

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Metcon

Metcon (Time)

700 m row

10 Burpees

10 Ring Rows

20 DB Presses

400 m Row

10 Burpees

10 Ring Rows

20 DB Presses

200 m Row

10 Burpees

10 Ring Rows

20 DB Presses

CORE WOD:

Coach’s Choice (No Measure)

Coach’s Choice