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4.22.19 F.I.T.

Capstone CrossFit – F.I.T.

WARM-UP (10)
3 Rounds of:
Run 250m
8 Medball Sit-Ups
8 Toes to Bar
8 V Ups

CORE (15)
Extended Time
Coaches Choice

TOTAL METERS w/ PARTNER (32)
– The goal is to get as many meters completed in 30 minutes
Running – 1 meter ran = 1 meter scored
Rowing – 2 meters rowed = 1 meter scored
Bike – 4 meters rowed = 1 meter scored
Lunges – 1 meter lunged = 4 meters scored
Bear Crawl – 1 meter crawled = 4 meters scored

P1 = Complete AMMAP (as many meters as possible)
P2 = AMRAP of:
5 KB Swings (24/16)
5 Box Jumps (24/20)
5 Burps
5 Double Unders (4x Singles)

4.22.19

Capstone CrossFit – CrossFit

COMP: Metcon (6 Rounds for reps)

3:00 on 1:00 off

4 Burpee Box Jump Overs

4 Chest to Bar Pull-Ups

PERF: Metcon (6 Rounds for reps)

3:00 on 1:00 off

4 Burpee Box Jump Overs

4 Junping Chest to Bar Pull-Ups

4.21.19 F.I.T.

Capstone CrossFit – F.I.T.

WARM UP (15)
8 Rounds
Run 200 m
5 pull-ups
10 push-ups
15 squats

FIT TEST (5)
Max time handstand hold/2 Arm Overhead KB Hold

CORE (5)
Coaches choice

EMOM (Every minute on the minute)
26 Burpees
5 box step ups with barbell
5 barbell thrusters 45/35
5 Lunges with barbell
5 barbell reverse curl to strict press (don’t set bar down)
26 burpees

TEAM EFFORT (15)
P1– Max Cal on bike
P2 – 20 wall balls 20/14
P3- slam balls 20/14
P4- kettle bell swings 24/16

-Rotate every 20 wall balls

4.20.19

Capstone CrossFit – CrossFit

COMP: Metcon (AMRAP – Rounds and Reps)

AMRAP 22

15 Wall Balls 20/14

100m Medball Run

5 Power Cleans 135/95
Partners Alternate movements. Only use 1 Medball

PERF: Metcon (AMRAP – Rounds and Reps)

AMRAP 22

15 Wall Balls 14/8

100m Medball Run

5 Power Cleans 95/65
Partners Alternate movements. Only use 1 Medball

4.19.19

Capstone CrossFit – CrossFit

COMP: Metcon (Time)

3 Deadlifts 315/225

6 Strict Handstand Push Ups

9 Deadlifts 275/195

12 Deficit Handstand Push Ups 4/2

15 Deadlifts 225/155

18 Kipping Handstand Push Ups

21 Deadlifts 185/125

18 Kipping Handstand Push Ups

15 Deadlifts 225/155

12 Deficit Handstand Push Ups 4/2

9 Deadlifts 275/195

6 Strict Handstand Push Ups

3 Deadlifts 315/225

PERF: Metcon (Time)

3 Deadlifts 225/155

6 Inverted Box Push Ups

9 Deadlifts 185/125

12 Deficit Box Push Ups 4/2

15 Deadlifts 155/105

18 Push Ups

21 Deadlifts 135/95

18 Push Ups

15 Deadlifts 155/105

12 Deficit Box Push Ups 4/2

9 Deadlifts 185/125

6 Inverted Box Push Ups

3 Deadlifts 225/155

4.19.19 F.I.T.

Capstone CrossFit – F.I.T.

WARM UP
4 rounds
100 m run
20 TRX rows
20 cross body mountain climbers (R+L=1)
20 twisting lunges

CORE(5)
Coaches Choice

UP LADDER(12)
Three box jumps(24/20)
Three power cleans
Three back squats
6, 6, 6… 9, 9, 9… 12, 12, 12

DOWN LADDER (12)
20 kettle bell swings
20 thrusters
50 m sprint after each round
18, 18… 16, 16…

THE FINAL WORKOUT (5)
P1– 10m lid walk
P2– max pull-ups
P3-max Burpees

4.18.19

Capstone CrossFit – CrossFit

COMP: Metcon (AMRAP – Rounds and Reps)

AMRAP 12

50 Double Unders

4 Toes to Bar

3 Pull-Ups

2 Chest to Bar Pull-Ups

1 Bar Muscle Up

PERF: Metcon (AMRAP – Rounds and Reps)

AMRAP 12

100 Single Unders

8 Abmat Sit Ups

3 Jumping Pull-Ups

2 Jumping Chest to Bar Pull-Ups

1 Jumping Bar Muscle Up

4.17.19

Capstone CrossFit – CrossFit

COMP: Metcon (6 Rounds for reps)

6 Rounds

AMRAP 4

8 Calorie Row

8 Kettlebell Swings 70/53

*Rest 1:00 Between AMRAPs

PERF: Metcon (6 Rounds for reps)

6 Rounds

AMRAP 4

8 Calorie Row

8 Kettlebell Swings 53/35

*Rest 1:00 Between AMRAPs

4.17.19 F.I.T.

Capstone CrossFit – F.I.T.

WARM-UP (cap at 15)
3 Rounds of:
500m row/400m run
8 Barbell Push Press
8 Barbell Floor Wipers
8 Barbell Floor Press
8 Barbell Thrusters

CORE (10)
– w/ Deck of Cards
– 10 minute running clock
Clubs = V Ups
Hearts = Butterfly Sit Ups
Spades = In & Outs
Diamonds = Heal Scrapers
Joker = 1 Minute Plank

KB CIRCUIT (7)
– 30 seconds, 3x through
(53/35)
Alt Clean & Press
Alt SA/SL Deadlifts
Alt Swings
Alt Snatch

PLATE CIRCUIT (7)
– 30 seconds each, 3x through
(45/35/25)
Sumo Squats
Hang High Pulls
Ground 2 Overhead
Thrusters

MAX EFFORT (15)
– Round 1 = 30 seconds
– Round 2 = 1 minute
– Round 3 = 2 minutes
TRX Knee Tucks
Box Jump
Pull Up

4.16.19

Capstone CrossFit – CrossFit

Power Snatch+Hang Squat Snatch+2 Oveehead Squats (EMOM 7)

Rest

5 Minutes

COMP: Metcon (Time)

3 Rounds

21 Wall Balls 20/14

15 Power Snatch 95/65

9 Overhead Squats 95/65

Perf: Metcon (Time)

3 Rounds

21 Wall Balls 14/8

15 Power Snatch 75/55

9 Overhead Squats 75/55