Month: October 2015

Perdido Bay CrossFit – CrossFit

Rest Day.
New schedule begins tomorrow

Perdido Bay CrossFit – Competitors Training

Custom (No Measure)

Coaches choice on max effort gymnastic skill

Part A

Metcon (AMRAP – Rounds)

EMOM for 10

Odd: 6 Push Jerk @ 135/95

Even: 10 Deadlift – same weight

Part B

Metcon (Weight)

EMOM for 10

2 squat cleans 90%

Part C

Metcon (No Measure)

coach choice

Perdido Bay CrossFit – CrossFit

Happy Halloween

Daily Warm-up 2 (No Measure)

Row 500 meters

Dynamic Stretching:

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

Skill Work

Twists

2 x 10 SDLHP with KB

Weightlifting

Back Squat (4 x 5 @ 70% 1 RM)

Metcon

Metcon (Time)

Happy Halloween

You must carry your pumpkin the whole time. If you put it down you must do 10 burpees.

For time

Run 400 meters with Pumpkin

50 Pumpkin sit-ups

40 Pumpkin thrusters

30 Pumpkin overhead walking lunges

20 Pumpkin twists (sitting)

Run 400 meters with Pumpkin
Pumpkin: you can bring your own pumpkin to the gym to use or you will be given a wallball in place. Hint: you can bring in a pumpkin of your own choosing as long as it is over 5 lbs! The lightest wallball is 10 lbs.

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

Goblet squats

2 x 10 Push-ups

Weightlifting

Deadlift (4 x 5 @ 65% 1 RM)

Metcon

Metcon (Time)

5 RFT

Run 100 meters

7 T2B

Rest 4 minutes

4 RFT

7 Goblet Squats 53/35

7 HSPU
Each mini WOD has it’s own time. Add your time for the two mini WODs to get your overall time.

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

Rope Climbs

2 x 10 Hip Extensions

Weightlifting

Clean and Jerk (Work up to 1 RM)

Metcon

Metcon (Time)

3 RFT

5 Clean and Jerks @ 70% 1 RM

Run 200 meters

1 Rope Climb