July 2018

South Hall CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)200m Row/Run :30 Jumping Jacks Air Squats Spidermans Frog Squats Samson Lateral Lunge Hip Opener Stretches QLT StretchMetconMetcon (No Measure)Every 90s for 30 Min (5 Sets) Station 1 - 20 Lunges on Plate with DB/KB Farmer’s Carry Station 2 – 15/10 Calorie Bike or 250/200m of Rowing Station 3...

South Hall CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure):30 Jumping Jacks Air Squats Arm Circles Cherry Pickers/Drops Spidermans Ankle Stretch to extended leg T-Spine stretch I-Y-T (10 each) Review (PVC) Push Press 10 Pass Thru 5 Strict Press 3 Dip + hold 3 Push Press w hold @ bottom and top 5 Push PressWeightliftingPush Press (Heavy Single)*12 MinMetconMetcon (3 Rounds...

South Hall CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)200m Run 3 Sets 10 Medball Hamstring curls 8 Lateral lunge 6 Hollow to superman rollsWeightliftingBack Squat (3x6 @ 32X1)Back Squat (3x6 @ 32X1)Gaol is to work up in weight, all sets tough but maintain positions through tempo. (3)s Down to bottom (2)s...

South Hall CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)3 Sets :30 Bike 6 Posted RDL e/s 10 Medball Hamstring curlsWeightliftingDeadlift (Heavy Double)1st rep pause 3s below knee + 1 Deadlift no pause. Focusing on a flat back and tall chest. 10 MinMetconMetcon (Time)15-12-9 Deadlift* Pull Ups Push Ups1.25 x Bodyweight - Male Bodyweight -...

South Hall CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure):30 Bike/Row Samson Air Squats Bike/Row Spidermans Frog Squats Bike/Row Push Up 2 Pike Straight Leg Sit Ups Hip Opener Stretch Ankle Stretch OH Stretch PVC Pass Thru OHSMetconNancy (Time)5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65#...

South Hall CrossFit - CrossFitView Public WhiteboardWarm-upLine Drills (No Measure)200m Run/Row Quad Stretch Knee to Chest Punter Swings Knuckle Drags Lateral Lunge Piriformis Stretch Walking Samson Walking Spidermans Inchworm 3 Air Squats + Broad Jump High Knees Butt Kickers Skip for Height Skip for DistanceMetconMetcon (Calories)E2MOM for 30 Minutes Station 1 - 45/35 Calorie Row Station 2 - Unbroken Farmers Carry Station...

South Hall CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure):30 Jumping Jacks Samson Air Squats Single Unders Lateral Lunge Frog Squats Double Unders Push Up 2 Pike Straight Leg Sit Ups Hip Opener Stretches Ankle StretchWeightliftingFront Squat (3-3-3-3-3-3 @ 75-85%)MetconMetcon (AMRAP - Rounds and Reps)AMRAP 12 20 Kettlebell Swings 70/53 30 Lunges to plate 40 Double UndersLunges are with front...

South Hall CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)300m Row I-Y-T x 10 SLOW EachWeightliftingBench Press (Heavy 6 @ 20X1)*12 minutes to establish a heavy set of 6 Bench Press @ 20X1 (2)s Down (0)s Pause @ chest (x)plode up (1)s pause @ topMetconMetcon (AMRAP - Reps)3 Sets 90s AMRAP 9 Burpee...

South Hall CrossFit - CrossFitView Public WhiteboardMetcon (Time)Teams of 2 Complete 100 repetitions of the following complex: 3 Kettlebell Swings 2 Goblet Squats 1 Kettlebell Push Press (Left Arm) 1 Kettlebell Push Press (Right Arm)Kettlebell cannot touch the floor at any point during the workout. The partner who hands off...

South Hall CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)200m Run Line Drills or GameMetconMetcon (Time)800 Meter Run 15 Dumbbell Thrusters 15 Strict Pull-Ups 12 Dumbbell Thrusters 12 Strict Pull-Ups 9 Dumbbell Thrusters 9 Strict Pull-Ups 1000 Meter Row*18 MinAccessoryMetcon (No Measure)2 Sets Unbroken Bulgarian Split Squats x 20 e/sTry not to rest at bottom...

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