Month: April 2019

Capstone CrossFit – F.I.T.

WARM-UP (15)
Run 400m
2 Rounds of:
10 Squats
10 Push Ups
Run 300m
2 Rounds of:
10 V-Ups
10 Lunges R+L=1
Run 200m
2 Rounds of:
10 TRX Rows
10 Hollow Rocks
Run 100m

CORE (5)
Coaches Choice

4 ROUNDS (15)
25 Double Unders (4x Singles)
25 KB Swings (24/16)
25 Barbell Front Squats (45/35)

COUNTDOWN TO BRUNCH (15)
60 seconds each, then 45 seconds each, then 30 seconds each
Wall Balls (20/14)
Ab Mat Sit Ups
Bench Donkeys
Box Jumps (24/20)
TRX Rows
Slam Balls (20/14)

Capstone CrossFit – CrossFit

Metcon (Time)

4 Rounds

15 Power Cleans 115/85

45 Double Unders

15 Ring Dips

45 Double Unders

Capstone CrossFit – CrossFit

COMP: Metcon (AMRAP – Rounds and Reps)

AMRAP 20 at 135/95

10 Squat Snatch

15 Shoulder to Overhead

20 Deadlifts

25 Calorie Row

PERF: Metcon (AMRAP – Rounds and Reps)

AMRAP 20 at 95/65

10 Squat Snatch

15 Shoulder to Overhead

20 Deadlifts

25 Calorie Row

Capstone CrossFit – CrossFit

COMP: Metcon (Time)

3 Rounds

400m Run

7 Ring Muscle ups

*Scale up to a 20lbs vest if desired

PERF: Metcon (Time)

3 Rounds

400m Run

7 Pull Ups

14 Ring Dips

*Scale up to a 20lbs vest if desired

Capstone CrossFit – F.I.T.

WARM-UP (8)
3 Rounds of:
250m Row
6 Squats
7 Knees to Elbows
8 Push Ups

CORE (8)
Tabata Style x2
Coaches Choice

YOUR WOD IS OUR WARM UP
4 Rounds of:
30m KB Push
30 KB Swings (24/16)
Run 800m (only row as modifier = 1000m)

YOUR WOD IS OUR WARM UP REDUX (15)
For Time
20-18-16-14-12
KB Deadlifts (53/35)

12-14-16-18-20
Over KB Burpees

Capstone CrossFit – F.I.T.

WARM UP
800m Indian run

3 rounds of:
15 TRX rows
15 pushups
15 air squats
15 lunges (1+1=2)

CORE (5)
Coaches Choice

EMOM (10)
Odds- 50 m sprint +10 dumbbell thrusters 45/25
Even- 10 box jumps +50 mountain climbers 30/24

WITH A PARTNER
Three rounds, both partners work at same time must finish full round before moving on
50 dumbbell snatches 45/25
50 ball slams 20/14
50 cal row

Capstone CrossFit – CrossFit

Metcon (Time)

30 Deadlifts 225/155

40 Box Jumps 24/20

50 Wallballs 20/14

60 Burpees

70 Kettle Bell Swings 53/35

60 Burpees

50 Wallballs 20/14

40 Box Jumps 24/20

30 Deadlifts 225/155

Capstone CrossFit – CrossFit

COMP: Metcon (5 Rounds for reps)

Every 3 Minutes for 5 rounds

7 Bar Muscle Ups

10m Handstand Walk
The goal is to get 9 reps each round. (5m is 1 rep).

Rest with remaining time

PERF: Metcon (5 Rounds for reps)

Every 3 Minutes for 5 rounds

7 Toes to Bar

20m Bear Crawl
The goal is to get 9 reps each round. (10m is 1 rep).

Rest with remaining time

Capstone CrossFit – F.I.T.

WARM UP (15)
-Ascending ladder from 1 to 10 of:
Diamond push-up
Wall facing squat
TRX row
Add mat sit up
Cal (row or bike)

CORE (5)
Coaches choice

CIRCUIT (25)
-One minute per station, three times through
-Total score of all three rounds
Wall balls 20/14
Barbell land mines 90/70
Cals on row
GHD sit ups
Dumbbell thrusters 55/35
Burpees

AMRAP (6)
8 Kettle bell swings 53/35
5 plate bear hug squat 45/35

Capstone CrossFit – CrossFit

Thruster (8 Minutes to establish a 2 Rep)

Rest

4 Minutes

COMP: Metcon (Time)

For time at 95/65

30 Snatches

30 Clean and Jerks

30 Thrusters

PERF: Metcon (Time)

For time at 75/55

30 Snatches

30 Clean and Jerks

30 Thrusters