Wednesday, December 30, 2015


Perdido Bay CrossFit – CrossFit

Daily Warm-up 3 (No Measure)

Jump Rope 3 minutes

Dynamic Stretching:

3 X each leg: Spider stretch, Sampson, Hamstring, Air Squat

Skill Work

All skill work done in open gymnastic practice

Gymnastics

Metcon (No Measure)

Open gymnastics practice

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 12 minutes

30 Double unders

10 Overhead weighted box steps 35/15

7 T2B

Tuesday, December 29, 2015


Perdido Bay CrossFit – CrossFit

Daily Warm-up 2 (No Measure)

Row 500 meters

Dynamic Stretching:

3 X each leg: Spider stretch, Sampson, Hamstring, Air Squat

Skill Work

Overhead squat

2 x 10 OHS with PVC

Weightlifting

Overhead Squat (5 x 3 increase weight)

Metcon

CrossFit Games Open 15.2 Scaled (AMRAP – Reps)

Includes Masters up to 54 years old

0:00 – 3:00

2 Rounds of:

6 Overhead Squats, 65# / 45#

6 Chin-over-Bar Pull-ups

3:00 – 6:00

2 Rounds of:

8 Overhead Squats, 65# / 45#

8 Chin-Over-Bar Pull-ups

6:00 – 9:00

2 Rounds of:

10 Overhead Squats, 65# / 45#

10 Chin-Over-Bar Pull-ups

The ladder will ascend every 3-minutes until the athlete can not complete the ladder.

Monday, December 28, 2015


Perdido Bay CrossFit – CrossFit

Daily Warm-up (No Measure)

Run 400 meters

Dynamic Stretching

3 X each leg: Spider stretch, Sampson, Hamstring, Air Squat

Skill Work

Back squat positioning

2 x 10 Pull-ups

Weightlifting

Back Squat (4 x 3 increase weight )

Metcon

Metcon (AMRAP – Rounds)

EMOM for 14 minutes

Odd: 3 DL + 2 Cleans + 1 Front squat @ 75% of 1 RM Power clean

Even: 12 Front lunges holding plate 45/25
Adjust weight for DL/clean/front squat – should be heavy but not devastating.

Front lunges – step forward and then back as usual but hold the plate tight to your chest.

Warm-up for cleans before EMOM