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Fox River Strength and Conditioning – CrossFit

Warm-up

Metcon

Strength

Extra Credit

Independence Day


Fox River Strength and Conditioning – CrossFit

Warm-up

Coaches Warm-Up

Metcon

1776 (Time)

For Time (in a Team of Three)

Kettlebell Swings (53/35 lb)

Box Jumps (24/20 in)

Air Squats

Push-Ups

Burpees

Pull-ups

Sit-Ups

Row (calories)

Double-Unders

Wall Balls (20/14 lb)

Med Ball Cleans (20/14 lb)

Dumbbell Push Press (50/35 lb)

As a team, complete a total of 1776 reps of all movements, in any order.

Monday


Fox River Strength and Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

Quick dynamic (5mins):

Knee hug >Lunge w/ t-spine twist

Walk out > Down Dog > walk in

Frankenstein Walk

A-Skip

Butt Kicks

*2 bands warm up; light one on rig for face pulls medium one for banded walks

Then, 3 RDS: (5 mins)

20 X-Band Walks (10 L/10R)

15 Banded Goodmornings

10 Banded Facepull-aparts

:10s RKC Plank

Strength

Barbell Glute Bridge (4 x 6-8. Rest 90s)

Metcon

Timebomb (AMRAP – Reps)

In 12:00

50 Wall balls (20, 14)

40 Lateral Burpees over the Bar

30 Deadlifts (275, 185)

Remaining time AMRAP: Wallballs – Your score is your WBs

Extra Credit

Double Leg Banded Leg Curls (2 x 50. Rest 90s.)

Sunday


Fox River Strength and Conditioning – Open Gym

Warm-up

Warm-up (No Measure)

Dynamic Warm-up x 8:00

Then,

Foam Roll 10 passes each

– Lats

– Quads

– IT Bands

– Thoracic Spine

Strength

Overhead Squat (6 x 3 r90 )

From the floor

Metcon

Metcon (Time)

3 RFT:

15 Calorie Row

15 Thrusters (95, 65)

Rest 5:00

3 RFT:

15 OHS (95, 65)

15 Calorie Assault Bike or Row

20:00 Cap

Extra Credit

Banded Pull Apart (3 x 25 r30)

KB Curl (3 x 10 r30)

Sunday


Fox River Strength and Conditioning – Open Gym

Warm-up

Warm-up (No Measure)

High Knees

Butt Kickers

Inside Taps Outside Taps

A Skip

B Skip

Knee Hug + Lunge w. forearm to floor + toe point + thoracic rotation

Leg Swing opposite toe to the opposite hand

Carioca

Jumping Jack Shuffle (switch half way)

90 Degree Hip Rotation

Gymnastics

Metcon (AMRAP – Rounds)

Gymnastics Skill + Accessory

EMOM 10:

ODD Minutes: Skill #1 x 30-40 seconds

EVEN Minutes: 10 DB Split Squats + 10 Double DB Rows

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

Run 200 Meters

15 Overhead Squats (95, 65)

2 Rope Climbs

Friday


Fox River Strength and Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

Partner Abmat Pizza Game:

*This will be done in teams of 2. Every time one of your teammates drops their abmat you will complete a

50 ft. partner wheelbarrow.

*Note: The wheelbarrow will serve as a core/shoulder warm-up =)

Strength

Handstand Push-ups (Accumulate 20-30 Reps)

– Rx+: (Accumulate 20-30 Strict Reps)

– Rx: (Accumulate 5 Strict + 20 Kipping)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12:

40 Double Unders

30 Walking Lunges (BW)

20 Barbell Rows (95, 65)

10 T2B

Rx+:(End each round with 5/3 Bar Muscle-ups)

Extra Credit

Rollback Triceps Extensions (4 x 12)

Monday


Fox River Strength and Conditioning – CrossFit

Warm-up

Lower Complex (No Measure)

3 Rounds of:

5 RDLs

5 Sumo Stance RDLs

5 Front Squats

5 Front Rack Reverse Lunges each Leg

5 Goodmornings

5 Bent-over Rows
Between warm-up sets perform 10 Glute Bridges to activate the glutes.

Strength

Sumo Deadlift (Build to a 1RM)

Metcon

Metcon (AMRAP – Reps)

8-10 Rounds of:

40 Yard Sledpush (moderate weight) Rest 90s-2:00.

*Score = total # sets of completed

Extra Credit

Straight Leg Raises (3 x 8-10 r60)

Happy Father’s Day


Fox River Strength and Conditioning – Open Gym

Strength

Pull-ups (4 x 6 r45 – Strict Medium Grip)

Overhead KB Carry (4 x 90ft ea. r45)

Metcon

Metcon (Time)

4 RFT:

25/20 Calorie Row

30 DB Renegade Rows (50, 35) (total) Rest 90s.

20:00 Cap

Extra Credit

*Make up an accessory session you missed from this past week

Saturday


Fox River Strength and Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

Powerwalk Races

Then,

Set-up DBs and perform:

2 Rounds of:

3 RDL RDLs

3 DB Hang Power Cleans

3 DB Hang Squat Cleans

Rest 60s.

Metcon (AMRAP – Rounds and Reps)

With a running clock in teams of 2:

0:00-10:00

200 Meter Run

12 DB Hang Squat Cleans (50, 35)

*One athlete completes a full round at a time

12:00-22:00

200 Meter Run

12 DB Hang Power Cleans (50, 35)

*One athlete completes a full round at a time

24:00-34:00

150 Ft. Farmer Carry Intervals, AHAP

*One athlete completes a full round at a time

Then,

10 Minutes of “Recovery Work”

– Easy bike, jog, row, ski erg

Wednesday


Fox River Strength and Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

Coaches Dynamic Warmup

Metcon (AMRAP – Rounds and Reps)

AMRAP 28 w. a partner:

28 Box Jumps w. step down (24, 20)

28 T2B

800 Meter Run

28 Burpees

28 SDHP (53, 35)