“U-pick Ur-Lick”
2 Buckets
One will have Reps scheme
One will have WoDs
Each class session will have the opportunity to
#1 select from a bucket the repetition scheme for your WoD
#2 the selection (#1) will have the number of exercises you will pick from bucket #2.
CFCVI Hanging put This Saturday May 11, 2013 730pm Meet at Kahunas, Deerfield Beach.
Warm-Up
Practice
400m With Med Ball
3×10 Thruster with dowel bar then 35/45
Mobility Hips, Shoulders
Strength
Split Jerk (12 Min)
10×2 at 85% 1RM
MetCon
5 RFT
10 Push Press 95/65
10 Pistols
10 T2B
Then Mobility Calves, Ankles, Shoulders
Congrats to Nicole S. on her first and second MU.
Warm-Up
“Roxanne”
3 set of
10 Kang Squats 35/45
10 Sampson Stretch
10 Shoulder Press
Strength
Deadlift (25 min)
1RM
POST RESULTS TO COMMENTS
MetCon
12 Min Amrap
12 Hang Power Snatch 95/75
16 Slamball 15/30
Who is up for CFCVI Night Out – This Friday May 10, Deerfield Beach?
Warm-Up
Ankle Mobilty
Wrist Mobility
Practice Split Jerk with 45/35
Strength
Front Squat
5×2 @ 75% of 1RM
5×2 @ 90% of 1RM
MetCon
400m Run
50 Wall Ball Shots 20/24
800m Run
50 KBS 55/35
400m Run
Gym Closed
Benchmark
Option 1 (50 Min Cap)
Hero WoD
“Murph”
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
Partition the pull-ups, push-ups, and squats as needed.
Start and finish with a mile run.
Examples of Partition
20 rounds of: 12 Rounds of: 8 rounds of:
5 pullups OR 5 Pull Up Then 5/10 no Squats
10 pushups 10 Push Up
15 squats 25 Air Squats
There are other strategies. Keep Track!
Option 2 (50 Min Cap)
Girls
“Eva”
5 Rounds Of:
Run 800 meters
30 Kettle Bell Swings 55/35
30 Pull-ups
CFCVi will be at Big Cardio 2013
Warm-Up
400m Run
Shoulder and Hip Mobility/Flexibility
Lax Ball 4 Min Each Shoulder
Strength/Skill
Push Press
Find 1RM
Jerk (Power/Split)
Find 1RM
MetCon
3 Round For Time
60 Dubs
20 Lunges
10 HSPU
20 Broad Jumps
10 Lateral Jumps Over Parallettes Bar
Wear long socks
Warm/Up
Shoulder and Back mobility
Hamstring flexibility
Bar 35/45 High-Pull
Bar Hang Clean
Bar Snatch Balance
Bar Hang Snatch
MetCon
Complete 20 Repetitions of:
Wall Ball Shots 20/14
Abmat Sit-up
Deadlift 135/75
Hand Release Push-up
Box Jump 20/24
Double Unders
Back Squat 135/75
Pull-Ups
Hang Cleans 135/75
K2E
Hang Snatch 95/65
KBS 55/35
SDLHP 95/65
Burpees
3 Rope Climbs anytime within WoD
Christina A.
Warm-Up
400m Run – concentration on forward lean, midfoot strike, keep knees back
16 T Push Up
16 Good Mornings
16 OH Pass
24 OH Squat
24 Fig. 8 overhead
24 Mountain Climbers
Strength
Bench Press
Find 1 RM
Set-Up Entire MetCon WoD before beginning
MetCon
6 Min AMRAP
20 Rusian Twist (20/14)
20 KBS 55/35
Rest exactly 3 Min
4 RFT
15 Push-up
20 Slam Ball 30/15
Rest Exactly 1 Min
1 Min Max Repetition of KBS 35/55
NOTE: Athletes will finish 4 RFT at different intervals, pay attention to the clock and rest exactly 1 min and then begin the KBS
CrossFit CVI Pompano Beach
Gerson and Alan
Warm-Up
100 Dubs (if you don’t have Dub’s count attemps)
1 Min Plank
20 Walking sampson stretch
20 Spiderman
20 Hindu Push-up
20 Bicycle sit-up
Strength
Front Squat
Find 1RM
MetCon
13 min AMRAP
8 Pull-ups
10 Goblet Squats 35/55
40 Dub’s
