Month: February 2016

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

Double Unders

2 sets max effort HSPU

Weightlifting

Front Squat (4 x 4 Increase weight)

Metcon

Metcon (Time)

For Time

100 Wallball 20/14

90 Double Unders

30 Pull-ups

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 and Jerk

2 sets max effort ring dips

Weightlifting

Clean and Jerk (Work up to 1 RM)

Metcon

Metcon (AMRAP – Reps)

AMRAP 5 Minutes

Clean and Jerk @ 70-75% of 1 RM

then move immediately to,

AMRAP 4 Minutes

Muscle-ups

Perdido Bay CrossFit – CrossFit

Rest Day

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 x max effort HSPU

Thruster (Work up to a 1 RM)

Metcon

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

Perdido Bay CrossFit – CrossFit

2016 CrossFit Open Begins

Daily Warm-up (No Measure)

Run 400 meters

Dynamic Stretching

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

Technique

It will be tight in the gym since most of the floor space will be taken for the workout. We will have equipment ready for you to warm-up outside if needed.

Benchmark

CrossFit Games Open 16.1 (AMRAP – Reps)

20 Minute AMRAP

25 Ft OH Walking Lunge 95#/65#

8 Bar Facing Burpees

25 Ft OH Walking Lunge

8 C2B Pull-Ups

*Jump over the bar after each burpee

*Mark out lines in 5ft increments for the lunges, every 5ft is 1 rep

CrossFit Games Open 16.1 Scaled (AMRAP – Reps)

20-Minute AMRAP of:

25 Ft. Front Rack Walking Lunge, 45#/35#

8 Bar Facing Burpees

25 Ft. Front Rack Walking Lunge, 45#/35#

8 Jumping Pull-ups

*Jump over the bar after each burpee

*Mark out lines in 5ft increments for the lunges, every 5ft is 1 rep

CrossFit Games Open 16.1 Masters 55+ (AMRAP – Reps)

20-Minute AMRAP of:

25 Ft. Overhead Walking Lunge, 65# / 45#

8 Bar Facing Burpees

25 Ft. Overhead Walking Lunge, 65# / 45#

8 Pull-ups

*Jump over the bar after each burpee

*Mark out lines in 5ft increments for the lunges, every 5ft is 1 rep