181206

Carlisle CrossFit – CrossFit

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Performance Care Upper Body

Warm-up (No Measure)

10 Min AMRAP for Quality

20 Shoulder Taps (10 ea side)

10 Single Arm DB Presses (Moderate) (R+L)

25′ SA Farmers Carry (R_)

10 SA High Pulls (R+L)

25′ SA Farmers Carry (L)

50′ Bear Crawl

Gymnastics

A: Handstand Stability

Level 1: Handstand position, feet on floor. Walk feet as close to hands as possible, hold 5-10 seconds X 5

Level 2: Feet elevated on box or bench. Walk feet so hips are over hands, hold 5-10 seconds X 5

Level 3: Kick to handstand with a partner, hold handstand with help of partner 5-10 seconds X 5… make sure they are kicking up with hands by ears and shoulders engaged.

Level 4: No partner, kick up to free handstand hold 5-10 seconds X 5 – if you cannot hold at least 5 seconds use a partner. … make sure they are kicking up with hands by ears and shoulders engaged.
Work in pairs with one person “spotting” so no one falls over.

Work on the floor goal is to be in control without any assistance

Find the tripod position with head and hands, can use big mats if head is uncomfortable, better not to use abmat will be harder to balance.

B: Handstand Walking

Level 1: Feet on ground as close to hands as possible 3 x 10 steps

Level 2: Feet on box, hips over hands 3 x 10 steps

Level 3: Feet on wall in handstand 3 x 10 steps

Level 4: Free handstand walk 3 x 10 steps
Hands should be facing forward, pressing through floor, one hand elevates at a time

C: Strict HSPU Work

Level 1: Strict press with dumbbells as heavy as possible 3×5-10

Level 2: Box HSPU 3xME up to 10

Level 3: On wall 3xME up to 10

D: Kip Work (Arch Hollow on the Wall)

Level 1: 3×10 – 5 with knees together, 5 with knees apart – to practice both versions

Level 2: 3×10 kipping HSPU 5 with knees together, 5 with knees apart – must be UB or just work on level – measure Open standard and see which style works best

Metcon

Metcon (AMRAP – Rounds and Reps)

10 Min AMRAP

LVL 3 (RX)

10 HSPU

10 Box Jumps (24/20)

10 Cal Row

LVL 2

10 Inverted floor Press

10 Box Jumps (20/18)

10 Cal Row

LVL 1

10 Seated DB Floor Press (Heavy)

10 Box Step Ups

8 Cal Row

181205

Carlisle CrossFit – CrossFit

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Weightlifting

Snatch Complex (3-3-3-3)

1 Hang Power Snatch

1 Power Snatch

1 Squat Snatch
*Start at ~40%

*Add weight

* E2MOM for 8 Min

Metcon

Metcon (Time)

Buy-In 100 DU

4RFT

LVL 3 (RX)

20 DB Snatches (50/35)

20 Wall Balls (20/15)

20 DB step ups

20 Med Ball V-Ups

20 Renegade Rows

Cash Out 100 DU

LVL 2

Buy-In 200 Singles

4RFT

20 DB Snatches (40/25)

20 Wall Balls (15/10)

20 DB step ups

20 Med Ball V-Ups

20 Renegade Rows

Cash Out 100 DU

LVL 1

Buy-In 100 Singles

4RFT

20 DB Snatches (35/20)

20 Wall Balls (10/8)

20 DB step ups

20 Med Ball V-Ups

20 Renegade Rows

Cash Out 100 Singles
Time Cap 26 Min

181204

Carlisle CrossFit – CrossFit

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Performance Care Lower Body

Warm-up (No Measure)

10 min AMRAP for Quality

25′ Ostrich Walk

20 Weighted box steps (10 ea leg)

10 Banded Squats

10 Banded Walks each direction

10 Banded Good Mornings

Weightlifting

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

70-80-85-90-95+

Metcon

Metcon (AMRAP – Rounds and Reps)

7 Min AMRAP

LVL 3(RX)

7 Deadlifts (225/155)

7 Bar facing/Bar Over Burpees

7 Toes 2 Bar

LVL 2

7 Deadlifts (205/135)

7 Bar facing/Bar Over Burpees

7 K2E/K290

LVL 1

7 Deadlifts (185/125)

7 Bar facing/Bar Over Burpees

7 V Ups

181203

Carlisle CrossFit – CrossFit

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Weightlifting

Back Squat (3-3-3-3-3)

70-80-85-90-95+

Metcon

Metcon (Time)

3 RFT

LVL 3(RX)

5 Front Squats (135/95)

10 Front Rack Lunges

15 HRPU

30 DU

LVL 2

5 Front Squats (125/85)

10 Front Rack Lunges

15 HRPU

60 Singles

LVL 1

5 Front Squats (95/65)

10 Front Rack Lunges

15 HRPU

30 Singles

181201

Carlisle CrossFit – CrossFit

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Team WOD

Metcon (Time)

If you bring in a non-perishable food item–you can buy out of the buy-in and cash out!!

Buy-in 1 Mile Run

4 Rounds for Time

Teams of 2

50 cal row

40 wall balls

30 Russian KB swings (53/35)

20 deadlifts (155/105)

10 S2OH (155/105)

Cash Out 2 K Row

Time Cap 45 min

181130

Carlisle CrossFit – CrossFit

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Bring A Friend Friday

Warm-up

Metcon (No Measure)

Capture the Cone

Metcon

Metcon (AMRAP – Rounds and Reps)

Teams of 2

18 Min AMRAP

50 Partner Med Ball Sit Ups

40 Weighted Step Ups

30 Partner Burpees

20 Calorie Row
Partition as needed

181129

Carlisle CrossFit – CrossFit

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Weightlifting

Strict Press (10-10-10)

4_0_3_0

25-30% or about an effort of 8 on a 1-10 scale

Metcon

A: Metcon (AMRAP – Reps)

4 min AMRAP

LVL 3(RX)

100 Double Unders

20 Shoulder to OH (95/65)

20 Box Jumps (24/20)

20 HRPU

20 Jumping Lunges

Rest 2 Min

LVL 2

300 Singles

20 Shoulder to OH (85/55)

20 Box Jumps (20/18)

20 HRPU

20 Jumping Lunges

Rest 2 Min

LVL 1

200 Singles

20 Shoulder to OH (75/45)

10 Box Jumps (Stack of plates or step ups)

15 HRPU

20 Lunges

Rest 2 Min

B: Metcon (AMRAP – Rounds and Reps)

5 min AMRAP

LVL 3(RX)

100 Double Unders

20 Shoulder to OH (95/65)

20 Box Jumps (24/20)

20 HRPU

20 Jumping Lunges

Rest 2 Min

LVL 2

300 Singles

20 Shoulder to OH (85/55)

20 Box Jumps (20/18)

20 HRPU

20 Jumping Lunges

Rest 2 Min

LVL 1

200 Singles

20 Shoulder to OH (75/45)

10 Box Jumps (Stack of plates or step ups)

15 HRPU

20 Lunges

Rest 2 Min

C: Metcon (Time)

1 RFT

LVL 3(RX)

100 Double Unders

20 Shoulder to OH (95/65)

20 Box Jumps (24/20)

20 HRPU

20 Jumping Lunges

LVL 2

300 Singles

20 Shoulder to OH (85/55)

20 Box Jumps (20/18)

20 HRPU

20 Jumping Lunges

LVL 1

200 Singles

20 Shoulder to OH (75/45)

10 Box Jumps (Stack of plates or step ups)

15 HRPU

20 Lunges