Month: January 2019

Capstone CrossFit – F.I.T.

WARM-UP (15)
4 Rounds of:
250m Run
10 Wide Push Ups
8 Squat Jumps
6 Toes 2 Bar
4 TRX Supermans

F.I.T. TEST (3)
2 Minutes ME of:
Wall Balls (20/14)

CORE (7)
Coaches Choice

12 MINUTE AMRAP (13)
12 Plate Ground 2 OH (45/25)
29 Cross Body Mountain Climbers (1+1=2)
12 Plate Thrusters
290m Row

15 MINUTES OF FUN (20)
– Every minute on the minute for 16 minutes of running clock
– Starting at minute 0:00
Even Minutes – 14 Burps
Odd Minutes
7 KB Swings (heavy/russian)
7 Box Jumps (low/fast) (20)
7 KB Goblet Squats (heavy)

Capstone CrossFit – CrossFit

COMP: Metcon (5 Rounds for reps)

5 Rounds

AMRep 3

50 Double Unders

10 Squat Clean Thrusters 115/85

Max Rep Burpees
Rest 2 minutes between rounds.

Score is the total number of burpees

PERF: Metcon (5 Rounds for reps)

5 Rounds

AMRep 3

100 Single Unders

10 Squat Clean Thrusters 85/65

Max Rep Burpees
Rest 2 minutes between rounds.

Score is the total number of burpees

Capstone CrossFit – CrossFit

COMP: Metcon (Time)

40 Alternating Dumbell Snatch 70/50

20 Bar Muscle Ups

40 Alternating Dumbell Snatch 70/50

PERF: Metcon (Time)

40 Alternating Dumbell Snatch 40/35

40 Toes to Bar

40 Alternating Dumbell Snatch 40/35

Capstone CrossFit – F.I.T.

WARM-UP (15)
3 Rounds of:
7 Squats
8 Ab Mat Sit Ups
9 TRX Rows
10 Double Unders

F.I.T. TEST (5)
2 Minute ME of:
Double Unders or Single Unders
* Winner of each picks two core movements

CORE (5)
Class Choice

3 Rounds (10)
500m Row
20 KB Swings (24/16)
20 Box Jumps (24/20)

CIRCUIT (10)
– 45 seconds through 1st time, 30 seconds through 2nd time
Wall Balls
Box Dips
Bike
Box Step Ups with Barbell
TRX Push Up
KB Russian Twists

Capstone CrossFit – F.I.T.

WARM-UP (15)
10 Rounds of:
100m Run
5 Push Ups
5 Squats
5 Knees to Elbows
5 V Ups

F.I.T. TEST (5)
2 Minutes to Set:
Unbroken Double Unders

CORE (5)
Coaches Choice

12 MINUTE AMRAP (14)
28 Single Under
12 Barbell Front Squats (45/35)
28 Mountain Climbers (1+1=1)
12 Barbell Thrusters (45/35)

Run 100m

CIRCUIT #1 – Core (10)
– 30 seconds each, 3x through
Feet On Wall Hand Planks
Abmat Sit Ups
Barbell Floor Wipers (45/35)
In & Outs
KB Russian Twists (24/16)

Run 200m

CIRCUIT #2 – Balls (10)
– 30 seconds each, 3x through
Wall Balls (20/14)
Slam Balls
Calorie Row
Barbell Press
Turkish Get Ups

Run 300m

Capstone CrossFit – CrossFit

Snatch Complex (1 Complex every 2 Minutes for 8 Minutes)

High Hang Snatch+Hang Snatch+Snatch

Snatch (Every 2 Minutes for 8 Minutes, 1 Heavy Snatch)

COMP: Metcon (AMRAP – Reps)

AMRAP 15

500m Row

20 Front Rack Lunges 135/95
Score is the total number of lunges

PERF: Metcon (AMRAP – Reps)

AMRAP 15

500m Row

20 Front Rack Lunges 95/65
Score is the total number of lunges

Capstone CrossFit – F.I.T.

WARM-UP (15)
3 Rounds of:
7 Squats
8 Ab Mat Sit Ups
9 TRX Rows
10 Double Unders

F.I.T. TEST (5)
2 Minute ME of:
Double Unders or Single Unders
* Winner of each picks two core movements

CORE (5)
Class Choice

3 Rounds (10)
500m Row
20 KB Swings (24/16)
20 Box Jumps (24/20)

CIRCUIT (10)
– 45 seconds through 1st time, 30 seconds through 2nd time
Wall Balls
Box Dips
Bike
Box Step Ups with Barbell
TRX Push Up
KB Russian Twists

Capstone CrossFit – CrossFit

Metcon (Time)

10-9-8…1 Toes to Bar

Box Jumps

20@24/20

18@26/22

16@28/24

14@30/26

12@32/28

10@34/30

8@36/32

6@38/34

4@40/36

2@42/38
45lb Plate=4″

25lb Plate=2″

Capstone CrossFit – CrossFit

COMP: Metcon (AMRAP – Reps)

AMRAP 8

3-6-9-12-15…

Handstand Pushups

Cleans 185/125
Score is the total number of reps completed

PERF: Metcon (AMRAP – Reps)

AMRAP 8

3-6-9-12-15…

Inverted Box Push-Ups

Cleans 135/95
Score is the total number of reps completed

Capstone CrossFit – F.I.T.

WARM-UP (15)
4 Rounds of:

26 Cals on Rower
26 Cross Body Mountain Climbers (1+1=2)
26 TRX Knee Tucks
26 Butt 2 Ball Squats
26 Alt V Ups

CORE (10)
Coaches Choice

BURPEES OR BUST (remainder of class)
– Teams are divided evenly across six groups
– Each station is 50 reps per person
– All team members must complete 50 reps before team can send someone to row for 10 cals
– First team to complete 10 cals does not have to complete 10 burpee penalty
– After burpees are completed by the other teams, rotate stations

Station #1 – Wall Balls
Station #2 – Plate Core Screws (45/25)
Station #3 – KB Goblet Squats
Station #4 – Wall Walks
Station #5 – Plate Thrusters (45/25)
Station #6 – KB Sumo High Pulls