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4.1.19 F.I.T.

Capstone CrossFit – F.I.T.

WARM-UP
Descending Ladder from 10 to 5 of:
Push Ups
10m Inch Worms
Squats
10m Bear Crawl

F.I.T. TEST
For Time:
Row 500m

CORE (5)
Coaches Choice

Workout #1
– 8 minute running clock
6 Box Jumps (Short Box)
4 SL Box Squats (R)
6 Box Jumps (24)
4 SL Box Squats (L)
Run 200m

Workout #2 (10)
– 8 minute running clock
6 Plate Squats (45/35/25)
4 Plate Strict Press
6 Plate Thrusters
4 Plate Burpees

Run 100m

EXTRA CREDIT
– Complete as many rounds as possible, in time remaining in class of:

1 Barbell Back Squat (45/35)
1 Barbell Push Press
1 Barbell Front Squat
1 Barbell OH Lunge (R+L=1)

4.1.19

Capstone CrossFit – CrossFit

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

Cindy w/ Weight Vest 20/14 (AMRAP – Rounds and Reps)

20-AMRAP of:

5 Pull-ups

10 Push-ups

15 Squats

3.31.19 FIT

Capstone CrossFit – F.I.T.

WARM-UP (15)
500m Row
15 Push Ups
10 V Ups

2 Rounds of:
400m Run
15 Squats
10 Ring Rows

3 Rounds of:
400m Run
15 Wall Balls (14/10)
10 Ab Mat Sit Ups

CORE (10)
Coaches Choice

For TIme: (15)
– 3 Rounds:
500m Row
20 KB Swings (24/16)
20 Box Jumps (24/20)

AT THE BAR WITH FRIENDS (15)
– Shared Burden
– Share Equipment
– In Order

100 Thrusters (65/55)
80 Back Squats
60 Push Press
40 Bar Facing Burpees
20 Rollouts

3.30.19

Capstone CrossFit – CrossFit

This has been a pretty tough week so we’re going to back it down and focus on some strength. We’ll be doing the Power Lifting Total.

Power Lifting Total (Total Weight)

Back Squat (1 Rep Max)
Bench Press (1 Rep Max)
Deadlift (1 Rep Max)

Bench Press (1 Rep Max)

Back Squat (1 Rep Max)

Deadlift (1 Rep Max)

3.29.19 F.I.T.

Capstone CrossFit – F.I.T.

WARM-UP (20)
Descending Ladder of:
400m Run
25 Toes to Bar
25 Squats
400m Run
20 Toes to Bar
20 Squats
300m Run
15 Toes to Bar
15 Squats
200m Run
10 Toes to Bar
10 Squats
100m Run
5 Toes to Bar
5 Squats

CORE (5)
TABATA
Mountain Climbers

CIRCUIT #1 (5)
– 30 seconds each, 2x through
Wall Balls (20/14)
Slam Balls (20/14)
Plate Bearhug Squats (45/25)
Single Unders

Then

Run 400m

CIRCUIT #2 (5)
– 30 seconds each, 2x through
1 1/2 Wall Balls (Throw Wall Ball on every-other squat)
Slam Ball Squat Jumps
Plate Alt Lunges
Double Unders

3.29.19

Capstone CrossFit – CrossFit

COMP: Metcon (AMRAP – Rounds and Reps)

AMRAP 20

400m Run

20 Pull-Ups

20 Clean and Jerks 135/95

40 Air Squats

If you finish a late round with not enough time to complete the run, run the entire 400m and you’ll receive credit for it.

(Ex: You finish your last full round at 19:29, complete the 400m run and log it as a completed rep)

PERF: Metcon (AMRAP – Rounds and Reps)

AMRAP 20

200m Run

10 Pull-Ups

10 Clean and Jerks 95/65

20 Air Squats

If you finish a late round with not enough time to complete the run, run the entire 200m and you’ll receive credit for it.

(Ex: You finish your last full round at 19:29, complete the 200m run and log it as a completed rep)

3.28.19

Capstone CrossFit – CrossFit

Weightlifting

Minutes 0:00-10:00

Push Jerk (EMOM 10: 3 Reps)

Log your heaviest successful set of 3

Metcon

No Rest. Directly into the workout.

COMP: Metcon (AMRAP – Rounds and Reps)

AMRAP 15

10 Snatches 115/85

15 Box Jumps 30/24

20 Kettlebell Swings 53/35

PERF: Metcon (AMRAP – Rounds and Reps)

AMRAP 15

10 Snatches 85/65

15 Box Jumps 24/20

20 Kettlebell Swings 44/26

3.27.19 FIT

Capstone CrossFit – F.I.T.

WARM-UP (12)

– 10 minute running clock
3 Rounds of:
250 Row
10 Wall Balls (light)
10 Pull Ups

CORE (8)
Coaches Choice

WORKOUT #1 (12 min cap)
25 – 20 – 15 – 10 – 5
KB Swings (53/35)
Push Ups
Squats
In & Outs

WORKOUT #2
AMRAP 12
100 Single Unders
6 Burpees
12 Ab Mat Sit Ups

WORKOUT #3
TABATA 8
Box Jumps
Slam Balls

3.27.19

Capstone CrossFit – CrossFit

COMP: Metcon (Time)

75 Wall Balls 20/14

50 Power Cleans 95/65

25 Muscle Ups

PERF: Metcon (Time)

75 Wall Balls 14/10

50 Power Cleans 75/55

75 Ring Dips

3.26.19

Capstone CrossFit – CrossFit

COMP: Metcon (Time)

100-80-60-40-20 Double Unders

50-40-30-20-10 Sit Ups

5-4-3-2-1 Rope Climbs

PERF: Metcon (Time)

100-80-60-40-20 Double Unders

50-40-30-20-10 Sit Ups

10-8-6-4-2 Strict Pull-Ups