crossfit saturday

Fox River Strength and Conditioning – CrossFit

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Warm-up

Warm-up (No Measure)

mobility

coaches choice

Metcon

Metcon (3 Rounds for reps)

in teams of 2

amrap 8

15 med ball cleans (20/14)

15 pull ups

15 burpees to a plate (45/25)

rest 1 minute

amrap 8

15 wall balls (20/14)

15 push ups

15 burpee pull ups

rest 1 minute

amrap 8

15 weighted sit ups(20/14)

15 ring dips

15 inverted burpees

crossfit friday

Fox River Strength and Conditioning – CrossFit

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Warm-up

Warm-up (No Measure)

1 minute paleo chair

10 cosak squats

1 minute paleo chair

10 forward lunges per leg

1 minute paleo chair

conditioning:

amrap 3

10 ground to overhead with plate (25/15)

10 sit ups

:30 handstand hold

Weightlifting

Back Squat (3 rm)

20 minutes to establish a 3 rm

Metcon

Metcon (Time)

21-15-9

power cleans (135/95)

handstand push ups

crossfit thursday

Fox River Strength and Conditioning – CrossFit

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Warm-up

Warm-up (No Measure)

3 rounds (with empty barbell)

5 muscle cleans

5 front squats

5 power cleans

conditioning:

death by rowing calories

Weightlifting

Hang Clean (10×2 )

every minute on the minute perform 2 hang cleans

Metcon

Metcon (Time)

for time (20 minute cap)

600 meter run

50 wall balls (20/14)

400 meter run

50 kb swings (55/35)

200 meter run

50 box jumps (24/20)

crossfit wednesday

Fox River Strength and Conditioning – CrossFit

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Warm-up

Warm-up (No Measure)

2 rounds

10 banded pull aparts

:30 chest opener

10 marching bridges per leg

:30 chest opener

conditioning:

death by push ups/ring push ups 2-4-6-8-10

Weightlifting

Bench Press (3 rm)

20 minutes to establish a 3 rm

Metcon

Metcon (AMRAP – Rounds and Reps)

amrap 12

20 alternating pistol squats

10 assault bike calories

20 hr push ups

crossfit tuesday

Fox River Strength and Conditioning – CrossFit

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Warm-up

Warm-up (No Measure)

2 rounds

10 jumping pull ups

10 jumping ring dips

10 ring rows

10 yoga push ups

conditioning:

3 rounds

100 meter run

10 knees to chest

10 jumping squats

Gymnastics

Pull-ups (25 reps)

work through 25 strict pull ups (use weight if you can)

Ring Dips (25 reps)

work through 25 strict ring dips (add weight if you can)

Metcon

Metcon (AMRAP – Rounds and Reps)

4 rounds for time

12 right db overhead lunges (50/35)

10 toes to bar

12 left db overhead lunges (50/35)

10 weighted box steps (50/35) (per arm kb or db)

Metcon

Crossfit monday

Fox River Strength and Conditioning – CrossFit

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Warm-up

Warm-up (No Measure)

2 rounds

10 over and backs with shrug

:30 dead hang

10 kyacks per side

:30 empty bar overhead hold

Conditioning:

Amrap 4

300 meter row

Then

10 glute bridges

10 sit ups

10 push ups

Weightlifting

Push Press (3 RM)

Take 20 minutes to establish a 3 rm

Metcon

Metcon (AMRAP – Rounds and Reps)

Amrap 10

10 sumo deadlift high pulls (115/85)

10 bar facing burpees

SATURDAY CROSSFIT

Fox River Strength and Conditioning – CrossFit

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Warm-up

Warm-up (No Measure)

MOBILITY

Metcon (AMRAP – Reps)

5 ROUNDS

1 MINUTE SUMO DEADLIFT HIGH PULL (95/65)

1 MINUTE BURPEES OVER THE BAR

1 MINUTE FRONT SQUATS (95/65)

1 MINUTE HAND RELEASE PUSH UPS

1 MINUTE REST

FRIDAY CROSSFIT

Fox River Strength and Conditioning – CrossFit

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Warm-up

Warm-up (No Measure)

1 MINTUE CHEST OPENER IN RIG

1 MINUTE BANDED PULL APARTS

1 MINUTE MARCHING BRIDGES

1 MINUTE SIT UPS

CONDITIONING:

2 ROUNDS

10 PUSH UPS

10 JUMPING DIPS

10 PLANK UPS

Weightlifting

Bench Press (5X6)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 14

10 PUSH JERKS (95/65)

15 KNEES TO ELBOWS

20 CALORIE ROW

THURSDAY CROSSFIT

Fox River Strength and Conditioning – CrossFit

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Warm-up

Warm-up (No Measure)

20 WALKING LUNGES

20 GLUTE BRIDGES

10 EMPTY BAR PUSH PRESS

10 OVER AND BACKS WITH A SHRUG

CONDITIONING:

SPLIT JERK PRACTICE

Weightlifting

Split Jerk (5X3)

Metcon

Metcon (Time)

FOR TIME

30 BURPEES

40 RUSSIAN SWINGS (55/35)

50 SIT UPS

20 BURPEES TO A PLATE (45/25)

30 RUSSIAN SWINGS (55/35)

40 SIT UPS

10 BURPEE PULL UPS

20 RUSSIAN SWINGS (55/35)

30 SIT UPS