Fundamentals_3

Announcements

Limited class schedule on Monday, September 2, Labor Day. 7:30 and 8:30 am classes only.
Beginning September 4, Teens class is moving to Monday and Wednesday, 6:30-7:30 pm.

Carlisle CrossFit – Fundamentals and Orientation

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Discussion

Warm-up (No Measure)

Wodify Scoring

Weightlifting

Deadlift (1-1-1-1)

Metcon

2k Row (Time)

Max Effort 2k Row

MOBILITY / ACTIVATION:

Metcon (No Measure)

ROMWOD

190822

Announcements

Limited class schedule on Monday, September 2, Labor Day. 7:30 and 8:30 am classes only.
Beginning September 4, Teens class is moving to Monday and Wednesday, 6:30-7:30 pm.

Carlisle CrossFit – CrossFit

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Metcon

Metcon (Time)

LVL 3(RX)

500 M Row

40 Wall Balls (20/14)

30 Med Ball V-ups

20 Burpee Box Jump Overs (24/20)

10 Kettlebell Swings (70/53)

20 Burpee Box Jump Overs (24/20)

30 Med Ball V-ups

40 Wall Balls (20/14)

500 M Row

LVL 2

500 M Row

40 Wall Balls (14/10)

30 Med Ball V-ups

20 Burpee Box Jump Overs (20/18)

10 Kettlebell Swings (53/35)

20 Burpee Box Jump Overs

30 Med Ball V-ups

40 Wall Balls

500 M Row

LVL 1

500 M Row

40 Wall Balls (10/8)

30 Med Ball V-ups

20 Burpee Box Jump Overs (Stack of Plates)

10 Kettlebell Swings (44/26)

20 Burpee Box Jump Overs

30 Med Ball V-ups

40 Wall Balls

500 M Row
25 min Cap

190821

Carlisle CrossFit – CrossFit

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Gymnastics

Handstand Walk (See progression sheets in the gym)

Metcon

Metcon (AMRAP – Reps)

LVL 3(RX)

4 Min EMOM

10 Toes to Bar

4 min EMOM

10 Chest to Bar Pull Ups

4 Min EMOM

10 Ring Dips

4 Min EMOM

10 Handstand Pushups

LVL 2

4 Min EMOM

10 K2E/K290

4 min EMOM

10 Pull Ups

4 Min EMOM

10 Ring Dips BW assisted

4 Min EMOM

10 Box/Floor Presses

LVL 1

4 Min EMOM

6-8 K2E or Vups

4 min EMOM

6-8 Pull Ups or Ring Rows

4 Min EMOM

6-8 BW Ring Dips or Box Dips

4 Min EMOM

6-8 Box Presses/DB Presses

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

190819

Carlisle CrossFit – CrossFit

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Weightlifting

Push Press (5s)

*Warm up to about 50% of 1RM

*Add weight

*Record heaviest

Metcon

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP

LVL 3(RX)

10 DB Deadlifts (50/35)

10 DB Hang Cleans

10 DB S2OH

30 DU

LVL 2

10 DB Deadlifts (40/25)

10 DB Hang Cleans

10 DB S2OH

60 Singles

LVL 1

10 DB Deadlifts (30/15)

10 DB Hang Cleans

10 DB S2OH

30 Singles