190617

Carlisle CrossFit – CrossFit

View Public Whiteboard

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

View Public Whiteboard

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)

190614

Carlisle CrossFit – CrossFit Teens

View Public Whiteboard

Gymnastics

Plank Hold

Plank Tabata

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)

Partner WOD

18 Min AMRAP

400 m Partner Med Ball Carry

30 Med Ball Squats

30 Partner Med Ball Sit Ups

30 Med Ball Cleans

190613

Carlisle CrossFit – CrossFit

View Public Whiteboard

Metcon

Metcon (Time)

600 m Run

21 Power cleans (125/85) (115/75) (95/65)

21 Wall Balls (20/14) (14/10)(10/8)

21 HSPU (Box P/U or Floor Press)(Heavy DB Press)

Rest 90 seconds

400 m Run

15 Power cleans

15 Wall Balls

15 HSPU

Rest 60 seconds

200 m Run

9 Power cleans

9 Wall Balls

9 HSPU
Time Cap: 25 min

190612

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
Add weight over the 6 sets

Metcon

Metcon (AMRAP – Rounds and Reps)

8 min AMRAP

LVL 3 (RX)

15 Cal Row

15 Burpees over the Erg (2 feet jump over)

LVL 2

12 Cal Row

12 Burpees over the Erg (step overs)

LVL 1

10 Cal Row

10 Burpees over the Erg (step overs)

190611

Carlisle CrossFit – CrossFit

View Public Whiteboard

Gymnastics

Pull Up Progression

Hang from bar (alternate hollow position/arch position)

8 rounds: 5 seconds on: 10 seconds rest

Rest 1:00-2:00 minutes

Hold top of bar

8 rounds: 5 seconds on: 10 seconds off (or as long as possible)

Rest 1:00-2:00 minutes

Tempo ring rows: 3 sets of 8 with :60 rest, 0330

Metcon

Metcon (Time)

Buy-in with 400 m Run

21-15-9-3

LVL 3(RX)

Deadlifts (225/155)

C2B Pull Ups

400 m Run Between Each set

LVL 2

Deadlifts (205/135)

Pull Ups

400 m Run Between Each set

LVL 1

Deadlifts (185/125)

Ring Rows

200 m Run Between Each set