190118

Carlisle CrossFit – CrossFit

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Metcon

Weightlifting

Press Complex (1-1-1-1-1-1-1)

E2MOM 14 min

1 Strict Press

1 Push Press

1 Push Jerk

1 Split Jerk
Start at 50% of 1rm Strict Press; add weight.

Bar can come from the rack

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP

LVL 3 (RX)

5 Devil Presses (50/35)

10 DB Step Ups

250 m Row

LVL 2

5 Devil Presses (40/20)

10 DB Step Ups

250 m Row

LVL1

5 Devil Presses (35/15)

10 DB Step Ups

250 m Row

190116

Carlisle CrossFit – CrossFit

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Metcon

Metcon (Calories)

EMOM for 15 min

LVL 3(RX)

M1: 30 KBS (53/35)

M2: 20 Box Jumps (24/20)

M3: 10 Toes 2 Bar

M4: ME Row for Cals

M5: Rest

LVL 2

M1: 30 KBS (44/26)

M2: 20 Box Jumps (20/18)

M3: 10 K2E

M4: ME Row for Cals

M5: Rest

LVL 1

M1: 30 KBS (35/15)

M2: 20 Box Step Ups

M3: 10 V-Ups

M4: ME Row for Cals

M5: Rest
For every movement where all of the reps are not completed in the min, subtract 1 cal from the final total

190115

Carlisle CrossFit – CrossFit

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Performance Care Upper Body

Warm-up (No Measure)

10 Min AMRAP

10 PVC Pass Throughs

10 SL Arm RKB Swing

10 SL Arm KB Strict Press

25′ Crab walk

25′ Bear Crawl

100 m Row

Metcon

Crossfit Games Open 18.2 (Ages 16-54) (Time)

1-2-3-4-5-6-7-8-9-10 reps

for time of:

Dumbbell squats 50/35 lb

Bar-facing burpees

-12 minute time cap

– If you finish under the time cap, use remaining time to complete 18.2a

– If you don’t finish before the time cap, add 1 second for every rep you don’t complete before the time cap
LVL 2: 35/20

LVL 1: 20/15

190114

Carlisle CrossFit – CrossFit

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Gymnastics

Pull Up progression (Hold up to 20 sec)

Metcon

Metcon (Time)

LVL 3(RX)

3 RFT

10 Pull ups

15 HRPU

20 Wall Balls (20/15)

25 Unbroken DU (break start over)

LVL 2

3 RFT

10 Lat Pull Downs

15 HRPU from Knees

20 Wall Balls (15/10)

50 Unbroken Singles

LVL 2

3 RFT

10 Lat Pull Downs

15 HRPU from Knees

20 Wall Balls (10/8)

25 Unbroken singles
Jump ropes (singles and DU) must be accomplished unbroken. Start over if you break.

190112

Carlisle CrossFit – CrossFit

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Team WOD

Metcon (Time)

60 Back Squats

40 Box Jumps

20 Med Ball V-ups

10 Synch Over the bar burpees

800 M row

50 Back Squats

30 Box Jumps

20 Med Ball V-ups

10 Synch Over the bar burpees

600 M row

40 Back Squats

20 Box Jumps

10 Synch Over the bar burpees
*Bar weight: 135/95

*Box: 24/20

*Bar must come from the floor.