“TEAM DT”


Main – CrossFit

Warm-up (No Measure)

*3 rds:
10 Shoulder Pass Through
10 Lunges
10 strict press empty bar
*Banded Super Front Rack Stretch 60 sec each arm

(No Measure)

Review and work Hang Clean form as a group

Metcon (Time)

“Team DT”
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
*One athlete completes all of the Deads, HPC and Jerks, then passes off to the other athlete who completes all the reps. That is one full round.
*Scale weight as needed

8/29/14


Main – CrossFit

(No Measure)

15-12-9
PVC thrusters
ABMATs
5 Min – stretch/mobility

Metcon (Weight)

NOT FOR TIME:
200m Double KB Farmers Carry, 55/35
20 med ball sit ups 30/20
100m Single KB Baby Carry, 55/35 – hold KB in crossed arms on your chest
20 GHD sit ups
100m single KB overhead walk 55/35 – switch hands at 50m
20 GHD sit ups
100m Single KB Baby Carry, 55/35
20 med ball sit ups 30/20
200m Double KB Farmers Carry, 55/35

8/28/14


Main – CrossFit

(No Measure)

2rds
PVC pass thru x 15
Jump Squat x 10
High Kick M2M

Calf Stretch x 60 sec each

Metcon (Time)

3 RFT:
30 Calorie Row
30 KBS, 55/35
30 BJ, 24/20
**depending on how you feel after yesterday’s work load, scale as much as needed! Don’t be a hero, I want quality movement not a crush session.

(No Measure)

COOL DOWN:
400m Walk
5 min of stretching/foam rolling

8/27/14


Main – CrossFit

(No Measure)

2 rds: empty bar complex
10 deadlifts
10 back squats
8 push presses

Front Rack Stretch x 60 seconds each
Hip Swing x 12 each leg

Then: Go over sumo and stiff leg form with Coach!

Push Press (Find 1 RM)

Metcon (Time)

With a partner complete 2 rounds of:
20 DeadLifts, 185/135
20 Sumo Deadlifts, 185/135
20 Stiff/straight Leg Deadlifts, 185/135
20 KB Swings, 70/55
One partner completes all 20 reps of a movement while the other rests then switch.

“Cement Mixer”


Main – CrossFit

(No Measure)

2rds
100m jog
Hip swing x 10 each leg
Alternating lunges x 12 total

Metcon (7 Rounds for time)

“Cement Mixer”
7 rounds
On the 3:00
Run 400m
12 TTB
**scale t2b to knees to elbows as needed, the goal is for this NOT to become an AMRAP.

“31 Heroes”


Main – CrossFit

31 Heroes (AMRAP – Rounds and Reps)

“31Heroes”
Teams of 2,
AMRAP 31:
8 Thrusters (155/105)
6 Rope Climbs
11 BJ (30/24)
*One partner always running
400m with 45/25 plate

(No Measure)

– Thruster weight will be scaled per team
– chin ups/ring rows will be subbed for the rope as needed
– runs will take place with a med ball (30/20)

8/22/14


Main – CrossFit

(No Measure)

2rds
250 row
Sampson stretch x 30 seconds each
Couch Stretch x 45 sec each side

Bench Press (Find your 5 rep max bench press)

Metcon (Time)

3 RFT:
75 Double Unders
50 Air Squats
25 Calorie Row
**150 singles for scaled

8/21/14


Main – CrossFit

Basic Altius (No Measure)

3 rds:
PVC Pass Thru x15
Air Squat x15
Push Up x10

Pull-ups (Strict – 3 x Max Reps unbkn, rest 90 seconds)

Metcon (Time)

21-15-9
Burpees
Box Jump overs 24/20
Toes to bar
**scale for T2B is V ups, NOT knees to elbows.

8/19/14


Main – CrossFit

Warm-up (No Measure)

3 rds
30 second samson stretch each leg
Sit-ups x 15
Hip-extensions x 10

500m Row (Time)

Max Effort 500m Row

Metcon (Time)

Rest 20 min after the row:

Strict Press Biathlon
400m Run
21 Unbroken* Strict Press, 115/75
400m Run
18 Unbroken* Strict Press, 115/75
400m Run
15 Unbroken* Strict Press, 115/75

*100m Run penalty must be completed any time the strict press is broken.

“Karabel”


Main – CrossFit

(No Measure)

3rds
PVC pass thru x 10
PVC overhead squat x 10
Push up x 7
then;
foam roll/stretch x 5 min

Front Squat (5×7 across)

Karabel (Time)

10 RFT of:
3 Power Snatches, 135/95
15 Wall Balls

(No Measure)

**scale the weight for proper technique as always, if mobility doesn’t allow for a barbell snatch then use a KB for 3 reps per arm instead.