Monday, February 1, 2016


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

Thrusters

2 x Pull-ups

Metcon

Metcon (Time)

5 RFT

5 Thrusters @80%(pull from floor)

10 Pull-ups (C2B for Rx plus)
Treat this like an EMOM, so go to next movement when you are ready. Should go unbroken on Thrusters and Pull-ups.

EMOM

Metcon (AMRAP – Rounds)

EMOM for 12 minutes

Odd: 8 Back squat (same weight as earlier) From rack

Even: “L” sits for 25 Seconds
1. Record weight used in notes

2. Use 2 plates as platforms for your “L” sits. Keep your feet up as much as possible.

Saturday, January 30, 2016

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

Push Jerk

2x Max Rep Unbroken HSPU

Weightlifting

Push Jerk (4 x 3, Increase weight)

Metcon

Metcon (Time)

Run 200m

50 Double Unders

50 Sit Ups

40 Double Unders

40 Sit Ups

30 Double Unders

30 Sit Ups

20 Double Unders

20 Sit Ups

10 Double Unders

10 Sit Ups

Run 200m
20 min. time cap

Friday, January 29, 2016

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

Deadlift

2 x T2B

Weightlifting

Deadlift (3 x 3 @ 80% )

This will be heavy, so warm up well. All three sets will be at your working weight.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 4 minutes

Sprint 50 meters

5 Wallball 30/20/14

Rest 4 minutes

AMRAP in 4 minutes

10 Thrusters 65/45

5 Box Jumps 24/20
Your score is your combined rounds and reps for both AMRAPs