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6.11.19

Capstone CrossFit – CrossFit

Metcon (Time)

21-15-9

Handstands Push Ups

Toes to Bar

Rest 5:00

21-15-9

Calorie Row

Power Snatches 75/55
Scale to Kettebell Shoulder to Overhead and leg raises.

6.10.19 F.I.T.

Capstone CrossFit – F.I.T.

PARTNER WARM-UP (10)
– Odd Rounds = P1 Works, P2 Holds
– Even Rounds = P2 Works, P1 Holds

Ascending Ladder from 1 to 10 of:
Slam Balls + 100m Run
Squat Hold

F.I.T. TEST (5)
500m Run For Time

CORE (8)
Tabata Style (2x)
Class Choice

TABATA SUNDAY W/ PARTNER (16)
– 20 seconds on (max effort), 10 seconds “off”
Tabata #1 (5)
Max Cals On Rower

– Use 10 seconds to switch with partner
– Team with lowest score – 25 Burpes

Tabata #2 (5)
Max Barbell Front Squats (45/35)

– Use 10 seconds to switch bar to partner
– Don’t put bar on ground = 100 burpees
– Lowest output – 400m Run

Tabata #3 (5)
Max Double Unders

– Divide single under scores by 4
– Lowest output = 20 Burpees

Tabata #4 (5)
P1 – KB Swings (24/16)
P2 – KB OH Hold

– Switch each round
Lowest output = 50m Bear Crawl

Tabata #5
P1 – Push Ups
P2 – Hand Plank Hold

– Neither partner ever goes to knees
– Lowest output – Coaches Choice

6.10.19

Capstone CrossFit – CrossFit

COMP1: Metcon (AMRAP – Reps)

AMRep 3

100 Double Unders

15 Burpee Box Jump Over 24/20

30 Pistols

45 Hang Power Cleans 95/65

30m Handstand Walk

15 Ring Muscle Ups

Rest

2:00

COMP2: Metcon (AMRAP – Reps)

AMRep 4

100 Double Unders

15 Burpee Box Jump Over 24/20

30 Pistols

45 Hang Power Cleans 95/65

30m Handstand Walk

15 Ring Muscle Ups

Rest

2:00

COMP3: Metcon (Time)

For Time

100 Double Unders

15 Burpee Box Jump Over 24/20

30 Pistols

45 Hang Power Cleans 95/65

30m Handstand Walk

15 Ring Muscle Ups
Add 1 second per rep not completed in 12 Minutes

6.9.19 F.I.T.

Capstone CrossFit – F.I.T.

WARM-UP (10)
3 Minutes Each of:
Bike
Run
Row

CORE (5)
Coaches Choice

– 1:00 minute each
– Clock stops to rotate

Round #1
Wall Balls (20/14)
Abmat Sit-Ups
Lateral Box Overs (20/12)
TRX Knee Tucks
Box Jumps (24/20)
Cals On Rower
Single Unders

Round #2
1 1/2 Wall Ball
Good Morning
Lateral Box Jumps
TRX Pikes
Box Jumps (30/24)
Burpees
Double Unders

F.I.T. TEST FINISHER (15)
From Round #2 list of exercises, choose 1 for 2 Minutes ME
Then Run 400m
Then You Choose Another Exercise for 2 Minutes ME
Then Run 400m
And again until class ends

6.8.19 Partner WOD

Capstone CrossFit – CrossFit

Metcon (AMRAP – Rounds and Reps)

AMRAP 21

7 Toes to Bar

14 Kettlebell Swings 53/35

28 Double Unders
Partner’s Alternate Movements

6.7.19

Capstone CrossFit – CrossFit

Metcon (5 Rounds for reps)

5 Rounds

AMRAP 3

10 Calorie Row

5 Power Snatches 135/95
Rest 1 minute between AMRAPS.

Count total number of reps for each round.

6.6.19

Capstone CrossFit – CrossFit

Metcon (Time)

5 Rounds

9 Thrusters 95/65

9 Pull-Ups

6.5.19

Capstone CrossFit – CrossFit

Weightlifting

Minutes 0-10

Power Clean+Squat Clean+2 Jerks (Work up to a heavy complex)

Log your heaviest lift

Rest

3 Minutes

COMP: Metcon (AMRAP – Rounds and Reps)

AMRAP 7

7 Handstand Push-Ups

5 Clean & Jerks 205/145

PERF: Metcon (AMRAP – Rounds and Reps)

AMRAP 7

7 Inverted Box Push Ups

5 Clean & Jerks 155/105

6.4.19

Capstone CrossFit – CrossFit

Metcon (Time)

3 Rounds

25 Wall Balls 20/14

25 Box Jumps 24/20

25 Ring Dips

6.3.19

Capstone CrossFit – CrossFit

COMP: Metcon (AMRAP – Rounds and Reps)

In 20 Minutes

Buy In: 800m Run

Then

AMRAP

50 Deadlifts 225/155

50 Bar-Facing Burpees

50 Bar Muscle ups

PERF: Metcon (AMRAP – Rounds and Reps)

In 20 Minutes

Buy In: 800m Run

Then

AMRAP

50 Deadlifts 185/125

50 Bar-Facing Burpees

50 Toes to Bar