190313

Carlisle CrossFit – CrossFit

View Public Whiteboard

Metcon

Metcon (AMRAP – Rounds)

24 min EMOM

LVL 3(RX)

M1: 10 Goblet Squats (53/35)

M2: 15 KB Ab Twists

M3: 20 KB Swings

M4: 12/10 cal row

LVL 2

M1: 10 Goblet Squats (44/25)

M2: 15 KB Ab Twists

M3: 20 KB Swings

M4: 10/8 cal row

LVL 1

M1: 10 Goblet Squats (35/15)

M2: 15 KB Ab Twists

M3: 20 KB Swings

M4: 8/6 cal row
The score is the total number of minutes in which the athlete completes all of the reps. If you miss a minute then take the next minute to rest.

190312

Carlisle CrossFit – CrossFit

View Public Whiteboard

Weightlifting

Snatch/OHS complex (1-1-1-1-1-1)

High Hang Power Snatch

Hang Power Snatch

Power Snatch

2 OHS
Start at 30% of P Snatch max and add weight as long as form in OHS stays solid.

Metcon

Metcon (AMRAP – Reps)

11 Min AMRAP

LVL 3 RX

2 Power Snatches (95/65)

2 OHS

4 Power Snatches

4 OH Squats

6 Power Snatches

6 OH Squats

8, 10, 12….

LVL 2

2 Power Snatches (75/45)

2 OH Squats

4 Power Snatches

4 OH Squats

6 Power Snatches

6 OH Squats

8, 10, 12….

LVL 1

2 Power Snatches (PVC)

2 OH Squats

4 Power Snatches

4 OH Squats

6 Power Snatches

6 OH Squats

8, 10, 12….

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:

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

190311

Carlisle CrossFit – CrossFit

View Public Whiteboard

Metcon

Crossfit Games Open 19.3 (Ages 16-54) (AMRAP – Reps)

200-ft. dumbbell overhead lunge 50lb/35lb

50 dumbbell box step-ups 24in/20in

50 strict handstand push-ups

200-ft. handstand walk

Time cap: 10 minutes

Not Doing Open WOD:

Metcon (Time)

6 RFT

10 Burpees

10 Jumping Air Squats

100 m Sprint

Buy in/Cash Out: Accumulate 2 min of plank hold

190308

Carlisle CrossFit – CrossFit

View Public Whiteboard

Weightlifting

Front Squat (8-8-8-8)

Warm up to approx 40-50% of 1RM; same weight across all 4 sets

Metcon

Metcon (Time)

5 RFT

LVL 3 (RX)

10 Hang Power Cleans (95/65)

10 Front Squats

10 Bar over Burpees

LVL 2

10 Hang Power Cleans (85/55)

10 Front Squats

10 Bar over Burpees

LVL 1

10 Hang Power Cleans (75/45)

10 Front Squats

10 Bar over Burpees

Crossfit Games Open 19.3 (Ages 16-54) (AMRAP – Reps)

200-ft. dumbbell overhead lunge 50lb/35lb

50 dumbbell box step-ups 24in/20in

50 strict handstand push-ups

200-ft. handstand walk

Time cap: 10 minutes

190307

Carlisle CrossFit – CrossFit

View Public Whiteboard

Metcon

Max Double-Unders (AMRAP – Reps)

Max set of Unbroken Double-Unders
10 min of DU/Jump Rope Practice

Metcon (Time)

LVL 3(RX)

60 Double Unders

50 Wallball (20/14)

40 KB swing (53/35)

30 HR push ups (Feet on a 45# plate)

20 Med Ball V-Ups

10 C2 Bar Pull Ups

20 Med Ball V-Ups

30 push ups

40 KB swing

50 Wallball (20/14)

60 Double Unders

LVL 2

120 Singles

50 Wallball (14/10)

40 KB swing (44/26)

30 HR push ups (No plate)

20 Med Ball V-Ups

10 Pull Ups

20 Med Ball V-Ups

30 push ups

40 KB swing

50 Wallball

120 Singles

LVL 1

60 Singles

50 Wallball (10/8)

40 KB swing (35/15)

30 push ups (Modified Knees)

20 Med Ball V-Ups

10 Ring Rows

20 Med Ball V-Ups

30 push ups

40 KB swing

50 Wallball

60 Singles

190306

Carlisle CrossFit – CrossFit Teens

View Public Whiteboard

Weightlifting

Deadlift (8-8-8-8)

Work at 50-60% for all four sets

Do not add weight

This is not supposed to be impossibly heavy

Metcon

Metcon (Time)

3 RFT

LVL 3(RX)

20 Box Jumps (24/20)

20 Deadlifts (135/95)

20 HSPU

LVL 2

20 Box Jumps (20/18)

20 Deadlifts (125/85)

20 Inv Floor Press

LVL 1

20 Box Jumps (Decreased height JUMP not step)

20 Deadlifts (115/75)

20 Heavy Seated DB press

190306

Carlisle CrossFit – CrossFit

View Public Whiteboard

Weightlifting

Deadlift (8-8-8-8)

Work at 50-60% for all four sets

Do not add weight

This is not supposed to be impossibly heavy

Good Mornings (10-10-10)

30-40% of DL 1RM

Metcon

Metcon (Time)

3 RFT

LVL 3(RX)

20 Box Jumps (24/20)

20 Deadlifts (135/95)

20 HSPU

LVL 2

20 Box Jumps (20/18)

20 Deadlifts (125/85)

20 Inv Floor Press

LVL 1

20 Box Jumps (Decreased height JUMP not step)

20 Deadlifts (115/75)

20 Heavy Seated DB press

190305

Carlisle CrossFit – CrossFit

View Public Whiteboard

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 (AMRAP – Reps)

LVL 3(RX)

4rds

In 2:00

300m row

AMRAP Burpees in remaining time

rest 2:00

LVL 2

In 2:00

250m row

AMRAP Burpees in remaining time

rest 2:00

LVL 1

In 2:00

200m row

AMRAP Burpees in remaining time

rest 2:00
Count total number of burpees in all 4 rds