181128

Carlisle CrossFit – CrossFit

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Warm-up

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

:30 Wrist stretch

:30 Child’s pose with shoulder variation

Weightlifting

Front Squat (10-10-10)

Tempo: 4_0_3_0

45-50% or about an effort of 8 on a 1-10 scale

Metcon

Metcon (AMRAP – Rounds and Reps)

9 min AMRAP

LVL 3 (RX)

10 Chest to Bar Pull ups

10 Front Squats (155/105)

LVL 2

10 Pull Ups

10 Front Squats (135/95)

LVL 1

10 Seated Lat Pull Downs

10 Front Squats (115/75)

181127

Carlisle CrossFit – CrossFit

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Weightlifting

Clean Complex (Build heavy; start @~ 40% HH Clean Max)

12 MIN E2MOM

1 High Hang Power Clean

1 Hang Power Clean

1 Full Power Clean

Metcon

Metcon (Time)

LVL 3 (RX)

3 RFT

50 Double Unders

40 Wall Balls (20/15)

30 Med Ball V-Ups

20 Bar Over Burpees

10 Hang Power Cleans (95/65)

3 RFT

100 Singles

40 Wall Balls (15/10)

30 Med Ball V-Ups

20 Bar Over Burpees

10 Hang Power Cleans 85/55)

3 RFT

40 Singles

30 Wall Balls (10/8)

20 Med Ball V-Ups

10 Bar Over Burpees

5 Hang Power Cleans (75/45)

181126

Carlisle CrossFit – CrossFit

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Warm-up

Metcon (No Measure)

10 Min AMRAP for Quality

20 Shoulder Taps (10 ea side)

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

25′ SA OH Walk (R_)

10 SA High Pulls (R+L)

25′ SA OH Walk (L)

50′ Bear Crawl

Gymnastics

A: Headstand Stability

Level 1: Stabilize in tripod, “walk” feet as close to hands as possible, lift one foot at a time, find stability, get comfortable in the position. They don’t have to lift both feet.

Level 2: Shift knees to elbows, hold 5-10 seconds X 5

Level 3: From pike position, using slight push to raise legs, controlled up, hold 5, controlled lower X 5

Level 4: From pike position, controlled raise and lower legs no push with feet, hold 5 sec, x 5

B: Lunge to Hands

Level 1: 3×5-10 lunges to 45 degrees or just push off of ground

Level 2: 3×10 to 90-135 degrees

Level 3: 3×10 to full handstand controlled at top

C: Handstand Holds On Wall

Level 1: EMOM 4: Hold :10 (or as long as possible) rest :50

Level 2: EMOM 4: Hold :20 rest :40

Level 3: EMOM 4: Hold :30 rest :30

D: Kip work (hollow-arch on 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 (Time)

LVL 3(RX)

21-15-9

Cal Row

HSPU

Air Squats

LVL 2

21-15-9

Cal Row

Inv. Floor Press

Air Squats

LVL 1

21-15-9

18-12-6 Cal Row

Heavy Seated DB Presses

Air Squats to Box/bench

181123

Carlisle CrossFit – CrossFit

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Metcon

Metcon (Time)

Teams of 2

5k row

AND

15 rounds

LVL 3 (RX)

20 OH Plate Lunge (45/25)

15 Med Ball V-Ups (20/15)

10 Pull Ups

LVL 2

20 OH Plate Lunge (35/15)

15 Med Ball V-Ups (15/10)

20 Jumping Pull Ups

Lvl 1

20 OH Plate Lunge (25/10)

15 Med Ball V-Ups (10/8)

20 Ring Rows
*One partner must be on the rower at all times until the 5k is complete

*Call time when the team finishes both parts of the WOD

181121

Carlisle CrossFit – CrossFit

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Metcon

Thanksgiving with Friends (Time)

For Time

Teams of Two/Partition as Needed

Angie’s House

30 Pull-ups

30 Push-ups

30 Sit Ups

30 Air Squats

Helen’s House

400 m Run

21 Kettlebell Swings 53/35

12 Pull-ups

Fran’s House

15- 9 Thrusters 95/65

Nancy’s House

2 rounds

400 m Run

15 Overhead Squats 95/65 lbs

Grace/Isabel’s House

20 Ground To Overheads 95/65 lbs

Kelly’s House

2 rounds

400 m Run

30 Box Jumps 24/20

30 Wall Balls 20/14