Month: March 2019

Capstone CrossFit – CrossFit

Metcon (AMRAP – Rounds and Reps)

AMRAP 15

5 Burpees

100m Run

15 Kettlebell Swings 53/35

Capstone CrossFit – F.I.T.

19.5

Crossfit Games Open 19.5 Scaled (Ages 16-54) (Time)

33-27-21-15-9 reps for time of:

Thrusters 65lb/45lb

Jumping pull-ups

Time cap: 20 minutes

Capstone CrossFit – CrossFit

19.5

COMP: Crossfit Games Open 19.5 (Ages 16-54) (Time)

33-27-21-15-9 reps for time of:

Thrusters 95lb/65lb

Chest-to-bar pull-ups

Time cap: 20 minutes

PERF: Crossfit Games Open 19.5 Scaled (Ages 16-54) (Time)

33-27-21-15-9 reps for time of:

Thrusters 65lb/45lb

Jumping pull-ups

Time cap: 20 minutes

Capstone CrossFit – F.I.T.

Warmup (12)
Run 400m

Then 3 Rounds of:
11 Push Ups (diamond, regular, wide)
11 Squats
11 TRX Rows
11 V Ups

Run 400m

Core (8)
Class Choice

Deck of Cards (12)
Running clock for 10 minutes
Draw a card to determine the number of reps for the round (Ace is 1, Face Cards are 10)

Every 2 Minutes (including minute 0:00 and minute 10:00), Complete 3 Lateral Burpees

Barbell Deadlifts
Barbell Front Squats
Barbell Push Press
Barbell Thrusters

Partner AFAFP (12)
P1 – Runs 400m

P2 – Completes AMRAP of:
5 KB Russian Swings (heavy)
5 Box Jumps
5 Double Unders (no singles)
5 Wall Balls

First team to complete 2 400m Runs each wins*

* Winning team determines class ‘finisher’
Finisher (5)
Class Choice

Capstone CrossFit – CrossFit

COMP: Metcon (AMRAP – Rounds and Reps)

AMRAP 12

12 Calorie Row

12 Left Arm Hang Clean & Jerk 50/35

12 Calorie Row

12 Right Arm Hang Clean & Jerk 50/35

PERF: Metcon (AMRAP – Rounds and Reps)

AMRAP 12

12 Calorie Row

12 Left Arm Hang Clean & Jerk 35/25

12 Calorie Row

12 Right Arm Hang Clean & Jerk 35/25

Capstone CrossFit – CrossFit

COMP: Metcon (Time)

3 Rounds

12 Deadlifts 155/105

9 Hang Power Cleans 155/105

6 Shoulder to Overhead 155/105

5 Handstand Push-ups

10 Alternating Pistol Squats

15 Pull-ups

PERF: Metcon (Time)

3 Rounds

12 Deadlifts 115/85

9 Hang Power Cleans 115/85

11 Shoulder to Overhead 115/85

10 Alternating Box Step Ups 50/35

15 Jumping Pull-Ups

Capstone CrossFit – F.I.T.

Warmup (20)
200m Run

Then 2 Rounds
20 Split Leg Toes to Bar (each leg)
20 Push Ups
20 Calorie Row

Then 200m Run

Then 2 Rounds of:
20 Barbell Crunches
20 Barbell Back Squats
20 Calorie Row

Core (5)
Coaches Choice

Not For Time (20)
3 Rounds of:
3 Strict Pull Ups
6 Barbell Deadlifts
9 Squat Cleans
12 Push Press

Then

20 Burpees
200m Lunges
200m Run
Bear Crawl 200m

Capstone CrossFit – F.I.T.

Warmup
3 Rounds of:
200m Run
20 Bench Donkeys (O & B = 2)
20 Crossbody Mountain Climbers (R+L=2)
20 Cals
20 Tricep Extensions

Core
Coaches Choice

Station Set #2
30 seconds each, 10 seconds to rotate, 3x through

Paralette Dips
Rainbow Slams
Plate Ground 2 OH
Landmine Thrusters
Cals on rower
Burpee Box Jumps
Slam Balls
DB Squat Cleans

Capstone CrossFit – CrossFit

Back Squat (In 10 Minutes: 5-3-2-1-1-1)

Log your heaviest lift

Rest

5 Minutes

COMP: Metcon (Time)

3 Rounds

400m Run

21 Box Jumps 24/20

15 Snatches 95/65

9m Handstand Walk

PERF: Metcon (Time)

3 Rounds

400m Run

21 Box Jumps 24/20

15 Snatches 75/55

18m Bear Crawl

Capstone CrossFit – CrossFit

COMP: Metcon (Time)

Cleans

21 @ 95/65

18 @ 115/75

15 @ 135/95

12 @ 155/105

9 @ 185/125

6 @ 205/145

3 @ 225/155

*50 Double Unders before each round

PERF: Metcon (Time)

Cleans

21 @ 75/55

18 @ 95/65

15 @ 105/75

12 @ 115/75

9 @ 135/95

6 @ 155/105

3 @ 185/125

*50 Double Unders before each round