Monthly Archives: October, 2016

Crossfit

October 17th, 2016 Posted by WOD No Comment yet

CrossFit Citadel – CrossFit

Happy Birthday Kylee S.!!

Warm-up

Overhead Warm-up (No Measure)

Row 250 Meters

PVC Pass-Throughs x 25 reps

Band Pull-Aparts (Palms DOWN) x 10 reps

Band Pull-Aparts (Palms UP) x 10 reps

Foam Roller Thoracic Extensions x 15-20 reps

Box or Wall Handstand Hold x 30 seconds

Bar or Rings Active Shoulder Hang x 30 seconds

Weightlifting

20 minutes to coomplete the following:

Rx(+): Push Press (build to a heavy single)

Set 1- 5 reps

Set 2 – 3 reps

Set 3 – 1 rep

Set 4 – 1 rep

Set 5 – 1 rep

Rx+

Rest as needed and between presses complete five sets of Strict Ring to Sternum Pull-Ups x 5/3 reps.

Rx

Rest as needed and between presses complete five sets of Strict Ring Pull-Ups x 5/3 reps.

Scale: Four Sets of the following:

Turkish Get-Up x 2 reps each arm

Rest 45 seconds

Strict Banded Pull-Ups or Ring Rows x 6-8 reps @ 2110

Rest 45 seconds

Russian Kettlebell Swing (heavy) x 15-20 reps

Rest 2 minutes
Record weight used for Kettlebell swing.

Metcon

Metcon (Time)

Rx+

In teams of two, with partners alternating complete rounds, complete 7 rounds each for time of:

3 Power Cleans (115/75 lbs)

6 Push Presses (115/75 lbs)

9/6 Ring Push-Ups

Rx

In teams of two, with partners alternating complete rounds, complete 7 rounds each for time of:

3 Power Cleans (95/65 lbs)

6 Push Presses (95/65 lbs)

9 Push-Ups

Scale

In teams of two, with partners alternating complete rounds, complete 7 rounds each for time of:

5 Dumbbell Man-Makers (25/15 lbs)

(push-up, row left, row right, power clean, push press)