Friday, September 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

Thruster

2 max rep attempts pull-ups

Weightlifting

Thruster (Work up to 1 RM)

Metcon

Metcon (Time)

4 Total Sets

3 RFT

5 Pull-ups

10 Push-ups

5 Thrusters 75/55

Rest 2 minutes

2 Minute time cap on the first 3 sets.

ONLY the last set will be for full time. That is the time you will record.

Thursday, September 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

Clean & Jerk

2 x max rep T2B

Weightlifting

Clean and Jerk (Work up to a 1 rep max)

Metcon

Metcon (Time)

For Time:

25 Air Squats

5 Clean & Jerks 155/105

20 Air Squats

4 Clean & Jerks

15 Air Squats

3 Clean & Jerks

10 Air Squats

2 Clean & Jerks

5 Air Squats

1 Clean & Jerk

Wednesday, September 28, 2016


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 completed during gymnastics practice

Gymnastics

Metcon (No Measure)

Open Gymnastics Practice

Work on any gymnasitcs skills that you want to improve. Have coaches teach you new skills or work on perfecting skills you already have.

Metcon

Metcon (AMRAP – Reps)

3 minutes max reps at each station

Station 1:

150 m Row

7 Thrusters 65/45

Station 2:

Max reps Wallball 20/14

Station 3:

20 Double unders

5 Burpees

Station 4:

50 meter run

5 HSPU
Max effort for 3 minutes at each station.

Rest 1 minute between stations.

Coaches will choose starting order.

Wednesday, September 28, 2016

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 completed during gymnastics practice

Gymnastics

Metcon (No Measure)

Open Gymnastics Practice

Work on any gymnasitcs skills that you want to improve. Have coaches teach you new skills or work on perfecting skills you already have.

Metcon

Metcon (AMRAP – Reps)

3 minutes max reps at each station

Station 1:

150 m Row

7 Thrusters 65/45

Station 2:

Max reps Wallball 20/14

Station 3:

20 Double unders

5 Burpees

Station 4:

100 foot run

5 HSPU
Max effort for 3 minutes at each station.

Rest 1 minute between stations.

Coaches will choose starting order.