Month: December 2014

Perdido Bay CrossFit – CrossFit

Happy New Year: opening at 8:00 am

Skill: Deadlift

Daily Warm-up (No Measure)

Run 400 meters

Dynamic Stretching

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

Back Squat (20 Rep back squat )

Metcon (Time)

5 RFT

Run 200 meters

10 Deadlift 165/125

20 Overhead walking lunges 35/15

Perdido Bay CrossFit – CrossFit

New Year’s Eve

Skill: 1 min max calories on Airdyne
Rope climbs

Daily Warm-up 4 (No Measure)

Airdyne 3 minutes

Dynamic Stretching:

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

Pull-ups (Max rep pull-ups)

Metcon (AMRAP – Rounds and Reps)

AMRAP in 10 minutes

10 Wallball 20/14

30 Double Unders

Perdido Bay CrossFit – CrossFit

Skill: clean

Daily Warm-up (No Measure)

Run 400 meters

Dynamic Stretching

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

Clean (Clean pull + squat clean 4 x 3 at 70%)

Metcon (Time)

3 RFT

20 squat cleans 95/65

10 ring dips

then

Run 400 meters

Perdido Bay CrossFit – CrossFit

Skill: shoulder to overhead

Daily Warm-up 2 (No Measure)

Row 500 meters

Dynamic Stretching:

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

Shoulder Press (8, 6, 4, 2, 1 increase weight up to 90% of 1 RM)

Metcon (AMRAP – Rounds)

EMOM for 12 minutes

ODD: 7 STO + 5 Air Squats 115/85

EVEN: 8 Box Jumps 30/24 + 5 Push-ups