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Carlisle CrossFit – CrossFit

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Metcon

Metcon (AMRAP – Rounds and Reps)

30 min AMRAP

LVL 3 (RX)

500m Row

40 Anchored sit ups

30 Alt DB Snatches (50/35)

20 DB Step Ups (50/35)(20)

10 Toes 2 bar

Every 5 minutes both partners do 10 Burpees

LVL 2

500m Row

40 Anchored sit ups

30 1-Arm DB Presses (30/20)

20 DB Step Ups (30/20) (20)

10 K2E/Knees up

Every 5 minutes both partners do 10 Burpees

LVL 1

300m Row

40 Anchored sit ups

30 1-Arm DB Presses (20/10)

20 DB Step Ups (20/10)(18)

10 v-ups

Every 5 minutes both partners do 5 Burpees
*Partition as needed except burpees

*Step ups–DB in each hand

Bring-a-Friend Friday Team WOD!

Carlisle CrossFit – Fundamentals and Orientation

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Metcon

Metcon (AMRAP – Rounds and Reps)

30 min AMRAP

LVL 3 (RX)

500m Row

40 Anchored sit ups

30 Alt DB Snatches (50/35)

20 DB Step Ups (50/35)(20)

10 Toes 2 bar

Every 5 minutes both partners do 10 Burpees

LVL 2

500m Row

40 Anchored sit ups

30 1-Arm DB Presses (30/20)

20 DB Step Ups (30/20) (20)

10 K2E/Knees up

Every 5 minutes both partners do 10 Burpees

LVL 1

300m Row

40 Anchored sit ups

30 1-Arm DB Presses (20/10)

20 DB Step Ups (20/10)(18)

10 v-ups

Every 5 minutes both partners do 5 Burpees
*Partition as needed except burpees

*Step ups–DB in each hand

190221

Carlisle CrossFit – CrossFit

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Weightlifting

Deadlift (5-5-5-5-5)

Start at 60% of 1RM build to a heavy 5

Record heaviest

Metcon

Metcon (AMRAP – Rounds and Reps)

8 min AMRAP

LVL 3(RX)

10 TNG Deadlifts (185/125)

10 Box Jumps (30/24)

10 HSPU

LVL 2

10 TNG Deadlifts (155/105)

10 Box Jumps (24/20)

10 Inv Floor Press

LVL 1

10 TNG Deadlifts (135/95)

10 Box Jumps (20/18)(Step ups)

10 Heavy Seated DB Press

190220

Carlisle CrossFit – CrossFit

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Weightlifting

Front Squat (5-5-5-5-5)

Start at 50% of 1RM max, build to a heavy 5. Record heaviest 5.

Metcon

Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP

LVL 3 (RX)

10 Front Rack Lunges (135/95)

10 Bar over Burpees

15 V-Ups

50 Double Unders

LVL 2

10 Front Rack Lunges (115/75)

10 Bar over Burpees

15 V-Ups

100 singles

LVL 1

10 Front Rack Lunges (95/65)

10 Bar over Burpees

15 Anchored sit ups

50 singles

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

190219

Carlisle CrossFit – CrossFit

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Weightlifting

Snatch Pull Complex (2-2-2-2-2-2)

1 Snatch Pull

1 Hang Snatch

1 OHS
E2MOM 12 min

Start at 40% of hang snatch; add weight; record heaviest

Metcon

Metcon (Time)

LVL 3 (RX)

5 RFT

10 hang power snatches (115/75)

15 Wall balls (20/14)

200 m Row

LVL 2

5 RFT

10 hang power snatches (95/65)

15 Wall balls (14/10)

200 m Row

LVL 1

3 RFT

10 hang power snatches (75/55)

15 Wall balls (10/8)

200 m Row

190218

Carlisle CrossFit – CrossFit

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Gymnastics

Metcon (3 Rounds for reps)

Ring Dips
*Starting with the lowest number from the 3 set ME test, do 3 sets unbroken of that number.

*(i.e., if you had sets of 10 then 6 then 3, do 3 sets of three unbroken.)

Metcon (3 Rounds for time)

Top of Ring Hold
3 sets; hold at top of the rings–elbows locked out rings tight to sides

Hold each for 5, 10 or 20 seconds. Record hold time.

Metcon

Metcon (3 Rounds for reps)

LVL 3(RX)

3 Min AMRAP

3 Chest to Bar Pull Ups

6 Goblet Squats (53/35)

9 Hand Release Push Ups (Toes on the ground thighs off the ground)

Rest 2 min

3 Min AMRAP

3 Chest to Bar Pull Ups

6 Goblet Squats (53/35)

9 Hand Release Push Ups

Rest 2 min

3 Min AMRAP

3 Chest to Bar Pull Ups

6 Goblet Squats (53/35)

9 Hand Release Push Ups

LVL 2

3 Min AMRAP

3 Chin Over Bar Pull Ups

6 Goblet Squats (44/26)

9 Hand Release Push Ups (Toes can come off the ground)

Rest 2 min

3 Min AMRAP

3 Chin Over Bar Pull Ups

6 Goblet Squats (44/26)

9 Hand Release Push Ups (Toes can come off the ground)

Rest 2 min

3 Min AMRAP

3 Chin Over Bar Pull Ups

6 Goblet Squats (44/26)

9 Hand Release Push Ups (Toes can come off the ground)

LVL 1

3 Min AMRAP

3 Heavy Lat Pull Downs

6 Goblet Squats (35/15)

9 Hand Release Push Ups (Knees)

Rest 2 min

3 Min AMRAP

3 Heavy Lat Pull Downs

6 Goblet Squats (35/15)

9 Hand Release Push Ups (Knees)

Rest 2 min

3 Min AMRAP

3 Heavy Lat Pull Downs

6 Goblet Squats (35/15)

9 Hand Release Push Ups (Knees)

180926

Carlisle CrossFit – BodyWerks

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Metcon

Metcon (AMRAP – Reps)

3 min AMRAP

10 Wall Balls (20/15)

10 Kettlebell Swings (53/35)

10 Med Ball V-Ups

rest for 2 min

4 min AMRAP

15 Wall Balls

15 Kettlebell Swings

15 Med Ball V-Ups

rest for 2 min

5 min AMRAP

20 Wall Balls

20 Kettlebell Swings (53/35)

20 Med Ball V-Ups

CORE WOD:

Coach’s Choice (No Measure)

Coach’s Choice