190619

Carlisle CrossFit – CrossFit

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Gymnastics

HSPU Progression

12 Min

Level 1 (Beginner):

A: 10 x 1 Tripod headstand Hold to full headstand (success is holding fully extended headstand for 20 seconds without wavering or falling)

B: Lunge to kick up 3×8

Level 2 (Intermediate):

A: 3 sets of ME Push up on box (Feet on box, shoulders over hands, body at 45 degree angle) (success is 15 (men) / 9 (women) PUs in three rounds

B: 3 x 10 Lunge to kick up

Level 3 (Advanced):

A: 3×3 strict HSPU

B: 3×5 kipping HSPU

If you have mastered level 3, add deficit to strict and kipping HSPU and increase the sets and reps to 3×5 and 3×10

Metcon

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP

LVL 3(RX)

20 HSPU

20 box jump overs (24/20)

20 DB snatches (50/35)

60 DU

LVL 2

20 Box/floor presses

20 box jump overs (20/18)

20 DB snatches (40/25)

120 singles

LVL 1

20 Heavy DB presses

20 box jump overs (stack of plates)

20 DB snatches (35/15)

60 Singles

190618

Carlisle CrossFit – CrossFit

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Weightlifting

Deadlift (3-3-3-3-3-3)

*Build to a heavy 3rep

*60-70-80-87-95-100+%

Metcon

Metcon (Time)

3RFT

LVL 3(RX)

10 Sumo DLHP (95/65)

10 Toes 2 Bar

100 m sprint

LVL 2

10 Sumo DLHP (85/55)

20 Knees up

100 m sprint

LVL 1

10 Sumo DLHP (75/45)

10 V-Ups

100 m sprint

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

190617

Carlisle CrossFit – CrossFit

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Metcon

Metcon (5 Rounds for reps)

28 Min AMRAP

In 4 min complete as many reps as possible of:

250 m Row

20 jumping plate lunges (45# Plate)

15 HRPU

10 Med Ball V-ups (20/14)

Rest 2 min between rounds

LVL 2

In 4 min complete as many reps as possible of:

250 m Row

20 jumping plate lunges (25# Plate)

15 HRPU (worm)

10 Med Ball V-ups (14/10)

Rest 2 min between rounds

In 4 min complete as many reps as possible of:

250 m Row

20 jumping plate lunges (No plate)

15 HRPU (Knees)

10 Med Ball V-ups (10/8)

Rest 2 min between rounds
*Scoring–separate total rep count for each of the 5 intervals

*250 m Row must be completed to count; counts as 1 rep

190617

Carlisle CrossFit – BodyWerks

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Metcon

Metcon (5 Rounds for reps)

28 Min AMRAP

In 4 min complete as many reps as possible of:

250 m Row

20 jumping plate lunges (45# Plate)

15 HRPU

10 Med Ball V-ups (20/14)

Rest 2 min between rounds

LVL 2

In 4 min complete as many reps as possible of:

250 m Row

20 jumping plate lunges (25# Plate)

15 HRPU (worm)

10 Med Ball V-ups (14/10)

Rest 2 min between rounds

In 4 min complete as many reps as possible of:

250 m Row

20 jumping plate lunges (No plate)

15 HRPU (Knees)

10 Med Ball V-ups (10/8)

Rest 2 min between rounds
*Scoring–separate total rep count for each of the 5 intervals

*250 m Row must be completed to count; counts as 1 rep

190614

Carlisle CrossFit – CrossFit

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Weightlifting

Split Jerk (4-4-4-4)

*8 min E2MOM

*From the rack

*Add weight; record heaviest

*Start at 50% of heaviest single recorded

Metcon

Metcon (Time)

LVL 3(RX)

50 Kettlebell Swings (53/35)

50 DU

50 Goblet Squats

50 Cal Row

50 KB Ab Twists

50 DU

50 KB Step Ups (24/20)

LVL 2

50 Kettlebell Swings (44/26)

50 DU

50 Goblet Squats

50 Cal Row

50 KB Ab Twists

50 DU

50 KB Step Ups (20/18)

LVL 1

30 Kettlebell Swings (35/20)

30 DU

30 Goblet Squats

30 Cal Row

30 KB Ab Twists

30 DU

30 KB Step Ups (stack of plates)