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2.20.19 F.I.T.

Capstone CrossFit – F.I.T.

WARM-UP (10)
200m Run

Then
3 Rounds of:
6 Lunges
7 Squat Jumps
8 Burps

Then
200m Row

CORE (10)
Coaches Choice

WORKOUT #1 (10)
– 3 rounds of:
Row 500m
15 Burpees over Rower

WORKOUT #2 (10)
– 3 rounds of:
Run 400m
30 KB Swings (24/16)

WORKOUT #3 (20)
– 5 rounds of:
5 Pull Ups
10 Push Ups
15 Squats

Then
60 Slam Balls (30/20)

Then
– 5 rounds of:
5 Pull Ups
10 Push Ups
15 Squats

2.20.19

Capstone CrossFit – CrossFit

COMP: Metcon (AMRAP – Rounds and Reps)

AMRAP 9:00

3 Clean & Jerk 185/125

3 Ring Muscle Ups

3 Box Jumps 30/24

PERF: Metcon (AMRAP – Rounds and Reps)

AMRAP 9

3 Clean & Jerk 135/95

3 Ring Dips

3 Box Jumps 24/20

2.19.19 F.I.T.

Capstone CrossFit – F.I.T.

WARM-UP (15)
8 Rounds of:
10 Push Ups
10 TRX Rows
10 AB Mat Sit Ups
10 V Ups

CORE (5)
Coaches Choice

UP (6)
– 5 minutes to go up
1 Burpee
1 Slam Ball
2, 2…3,3…

STILL UP (6)
– 5 more minutes to go up
1 Box Jump (24/20)
1 KB Swing (24/16)
2,2…3,3…

DOWN (6)
– 5 minutes to go down
10 Barbell Push Press
10 Barbell Front Squats
9,9…8,8…

STILL DOWN (6)
– 5 minutes to go down
10 Plate Thrusters (45/35)
10 Plate Ground 2 OH
9,9…8,8…

2.19.19

Capstone CrossFit – CrossFit

COMP: Metcon (Time)

1:00 Work / 1:00 Rest

12/9 cal row

Max snatches 115/85

The workout ends when you get 75 snatches

PERF: Metcon (Time)

1:00 Work / 1:00 Rest

10/7 cal row

Max snatches 85/65

The workout ends when you get 75 snatches

2.18.19

Capstone CrossFit – CrossFit

COMP: Metcon (Time)

5 Rounds

45 Double Unders

30 Overhead Walking Lunges 45/25

15 Chest to Bar Pullups

PERF: Metcon (Time)

5 Rounds

45 Plate Jumps

30 Overhead Walking Lunges 25/10

15 Jumping Chest to Bar Pullups

2.18.19 F.I.T.

Capstone CrossFit – F.I.T.

WARM-UP (20)
– 20 seconds on, 10 seconds to rotate
– Complete Tabata round before rotating stations
1 – Push Ups & TRX Row
2 – Squat Jumps & Jumping Lunges
3 – Row
4 – Grasshoppers & Battle Ropes (your choice)

CORE (5)
Coaches Choice

CIRCUIT #1 (8)
– 20 seconds on, 10 to rotate, 2 full Tabata rounds
Wall Balls
Bench Donkeys
Plate Bearhug Squats (45/35)
Box Overs (lateral) (24/20)

Then Run 400m

CIRCUIT #2 (8)
– 20 seconds on, 10 to rotate, 2 full Tabata rounds
1 1/2 Wall Ball
Bench Dips
Plate Thrusters
Box Overs (forward facing)

Then Run 400m

CIRCUIT #3 (8)
– 20 seconds on, 10 to rotate, 2 full Tabata rounds
Burpee Wall Ball
Burpees Over Bench
Plate Burpees
Burpee Box Jumps

Then Run 400m

2.17.19 Sober Sunday

Capstone CrossFit – F.I.T.

WARM-UP (15)
2 Rounds of:
800m Run
40 Mountain Climbers (1+1=1)
30 Squats
20 Push Ups

CORE (5)
Coaches Choice

TEAM WORK (Rest of Class)
– Rotate after P1 completes station
P1 – 200m Sled Drag (135/95)
P2 – AMRAP of: 10 Barbell Thrusters, 10 Barbell Push Press, 10 Barbell Front Squats
P3 – Max Effort of: Alt KB Clean and Press
P4 – Max Effort of: Row for Meters
P5 – AMRAP of: 10 Box Jumps, 10 Box Push Ups
P6 – AMRAP of: 10 Burpees to Target, 5 Pull Ups, 5 Toes 2 Bar

2.16.19 Partner WOD

Capstone CrossFit – CrossFit

COMP: Metcon (Time)

Deadlifts

10@315/225

20@275/195

30@225/155

40@205/145

50@185/125

20 Kettlebell Swings after each round
Partition reps as desired

PERF: Metcon (Time)

Deadlifts

10@225/155

20@205/145

30@185/125

40@155/105

50@135/95

20 Kettlebell Swings after each round
Partition reps as desired

2.15.19 F.I.T.

Capstone CrossFit – F.I.T.

WARM-UP (12)
– Every minute on the minute complete
1 Barbell Deadlift
13 Barbell Back Squats
16 Barbell Push Press
– Cannot set the barbell down
– If you don’t finish the set in the minute, 5 burpees per miss at the end

F.I.T. TEST (5)
2 Minutes ME of:
Ab Mat Sit Ups

CORE (5)
Coaches Choice

FLIGHT SIMULATOR (cap at 15)
– Unbroken double unders or 4x single unders
5, then stop
10, 15, 20, 25 30, 35, 40, 45, 50, 45, 40, 35, 30, 25, 20, 15, 10, 5

WAMRAP (10)
– Complete as many rounds + reps of:
400m Run
20 Slam Balls (40/30)
10 Plate Ground 2 OH (45/35)
5 Mixed Grip Pull Ups (no kipping allowed!)

2.15.19

Capstone CrossFit – CrossFit

COMP: Metcon (Time)

3 Rounds

21 Thrusters 95/65

15 Sumo Deadlift High Pull 95/65

9 Ring Muscle Ups

PERF: Metcon (Time)

3 Rounds

21 Thrusters 75/55

15 Sumo Deadlift High Pull 75/55

21 Pull Ups