190111

Carlisle CrossFit – CrossFit

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Warm-up (No Measure)

10 Min AMRAP

10 PVC Pass Throughs

10 Cuban Press

20 Shoulder Taps

10 SL Arm DB Strict Press (ea arm)

25′ Crab walk

25′ Bear Crawl

100 m Row

Performance Care Upper Body

Gymnastics

Metcon (Time)

Pull UP progression week 3
Record length of time in hold

Metcon

Crossfit Games Open 18.1 (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

8 Toes-to-bars

10 Dumbbell Hang C&J 50/35 lb

14/12-Cal Row

Metcon (AMRAP – Reps)

20 min AMRAP

LVL 2

8 Knees 2 90/K2E

10 Dumbbell Hang Clean-and-Jerks (35/20 lb)

14/12 calorie Row

LVL 1

8 V-Ups

10 Dumbbell Hang Clean-and-Jerks (20/15 lb)

14/12 calorie Row

190110

Carlisle CrossFit – CrossFit

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Metcon (Time)

Lvl 3 (RX)

3 RFT

30 Double Unders

25 Kettle Bell Swings (53/35)

20 Box Jump Overs (24/20)

15 HSPU

Lvl 2

3 RFT

90 Singles

25 Kettle Bell Swings (35/26)

20 Box Jump Overs (20/18)

15 Inv. Floor Press

Lvl 1

3 RFT

60 Singles

25 Kettle Bell Swings (26/15)

20 Box Step Overs

15 Heavy Seated DB Presses

SKILL WORK:

Double-Unders

10 min of DU Practice

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:

Squat Basics

Working Squat Form/Mechanics
Squats

Wall Balls

Metcon (No Measure)

Rowing Basics

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP

10 Wall Balls

10 Sit ups

250 M Row

190108

Carlisle CrossFit – CrossFit

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Weightlifting

Snatch Complex (1-1-1-1-1-1)

1 Hang Power Snatch

1 Power Snatch

1 Squat Snatch
12 min E2MOM

Build heavy

Start around 40-50% of 1 RM

Metcon

Metcon (3 Rounds for reps)

LVL 3(RX)

4 Min AMRAP

200 M Row

10 Hang Snatches (95/65)

10 Jumping plate lunges (45#)

Rest 2 min

4 Min AMRAP

200 M Row

10 Hang Snatches (95/65)

10 Jumping plate lunges (45#)

Rest 2 min

4 Min AMRAP

200 M Row

10 Hang Snatches (95/65)

10 Jumping plate lunges (45#)

LVL 2

4 Min AMRAP

200 M Row

10 Hang Snatches (85/55)

10 Jumping plate lunges (35#)

Rest 2 min

4 Min AMRAP

200 M Row

10 Hang Snatches (85/55)

10 Jumping plate lunges (35#)

Rest 2 min

4 Min AMRAP

200 M Row

10 Hang Snatches (85/55)

10 Jumping plate lunges (35#)

LVL 1

4 Min AMRAP

200 M Row

10 Hang Snatches (65/35)

10 Jumping lunges

Rest 2 min

4 Min AMRAP

200 M Row

10 Hang Snatches (65/35)

10 Jumping lunges

Rest 2 min

4 Min AMRAP

200 M Row

10 Hang Snatches (65/35)

10 Jumping lunges
Every 100 m Completed counts as 1

Fundamentals_1

Carlisle CrossFit – Fundamentals and Orientation

View Public Whiteboard

Discussion

Warm-up (No Measure)

What is CrossFit?

Methods

Format of WODs

Language

SKILL WORK:

Squat Basics

Working Squat Form/Mechanics
Squats

Wall Balls

Metcon (No Measure)

Rowing Basics

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP

10 Wall Balls

10 Sit ups

250 M Row