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8/13/2018

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CrossFit Seek and Destroy – CrossFit

Warm-up

Warm-up (No Measure)

Make sure you’re touching the ground

on the shuttle sprints. choose a weight

thats challenging, but you can go

Unbroken on. make sure to check

the clock after each round to make

sure you get the full 2 minutes of rest.

Skills

Dubs/HS

12 Min. EMOM

Odd- 10 Dub Att./30 Dubs/50 Dubs

Even- 2 Pike Walks+2 Pike Push-Ups

Metcon

Metcon (AMRAP – Reps)

4 rounds

6 10m sprints

10 thrusters 115/80

rest 2 min

scaled: 95/65

Rx+ 135/95

Accessory: 4×10 GHD back extension

08/13/2018

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CrossFit Seek and Destroy – Bootcamp

Metcon (AMRAP – Rounds)

Warm-Up – 2 Rounds:

20 Jumping Jacks

20 High Knees

20 Squats

20 Diamond Pushups

20 Situps

5 Burpees

AMRAP – 20 mins:

200m Run

20 Pushup to Shoulder Tap

10 TRX Inverted Row

30 Hollow Rocks

200m Run

15 TRX Curls

10 KB Curl to Press (e/s)

AMRAP – 20 mins:

200m Run

20 Incline/Decline Pushups

2 Tire Flips

20 Tire Toe Taps

200m Run

5 Tire/Box Jump Burpees

20 Tire/Box Tricep Dips

08/13/2018

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CrossFit Seek and Destroy – Small Group Training

Warm-up

Warm-up (No Measure)

10 Rib Rolls

10 Leg Lowers

10 Bird Dogs

10 Scared Cats

5 Clock Rotation

3 Inch Worms

15/10 Cal. Airdyne

2 Rounds

10 KB Swings (Eye)

5 Goblet Squats

3 Up Downs

2 Rounds

10 KB Swings (OH)

5 Box Jump

3 Burpees

Metcon

Metcon (Time)

Every :90 for 7 Rounds complete

1 Power Snatch+1 Squat Snatch

*75% Snatch wgt.

Strength

🤦‍♂️🔫

Back Squat

6 Reps @ 72%

4 Reps @ 77%

2 Reps @ 82%

6 Reps @ 74%

4 Reps @ 79%

2 Reps @ 84%

6 Reps @ 76%

4 Reps @ 81%

2 Reps @ 86%

Metcon

Metcon (Time)

For Time

1 Mile Run

50 Wallballs

30 BBJO

10 Power Snatches 155/105

08/10/2018

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CrossFit Seek and Destroy – Small Group Training

Warm-up

Warm-up (No Measure)

Metcon

Metcon (Time)

20-15-10

Cal. Airdyne

GHD Sit-Ups

Strength

🙏🏻

7×3 FS@70% Clean

Metcon

Metcon (AMRAP – Rounds and Reps)

“Free Fall”

15 Min. AMRAP

250M Row

20 Alt. DB Snatches 50/35

20 Wallballs

Skills

Warm-up (No Measure)

im going to get you to so cooler shit!

08/10/2018

By: 0

CrossFit Seek and Destroy – CrossFit

Warm-up

Warm-up (No Measure)

Couldn’t be more proud of all the hard work everyone has put in this week!! It’s been tough but lets finish out with one more PR.

Overhead squats are no joke. This is where you check your ego and go with the proper weight. If your mobility isn’t quite there yet, ask your coach to scale that movement for you.

Strength

Deadlift

3@85%

1@93%

1RM

Metcon

Metcon (Time)

For Time

20 OHS 95/75

5 T2B

15 OHS

10 T2B

10 OHS

15 T2B

5 OHS

20 T2B

Rx+ 115/85, K2E

Int 75/55

Scaled Bare Barbell, K2W

08/09/2018

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CrossFit Seek and Destroy – Small Group Training

Warm-up

Warm-up (No Measure)

10 Rib Rolls

10 Toe Curls

10 Leg Lowers

10 Bird Dogs

10 Fire Hydrants

10 Leg Raises

5 Clock Rotation

3 Inch Worms

Then…

3 Min. Worlds Greatest

:90 Frog Stretch

Then…

15 Cal. Airdyne

10 Burpees

Metcon

Metcon (Time)

21-15-9

Wgtd Box Step-Ups

GHD Sit-Up

-2 Min. Rest-

10 Min. EMOM

5 DL+30 Dubs

-2 Min. Rest-

9-15-21

DB Thruster 40/25

HSPU

Conditioning

Warm-up (No Measure)

1 Mile Run

+

2K Row

+

3200M Airdyne

08/09/2018

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CrossFit Seek and Destroy – OCR

Metcon (AMRAP – Rounds)

AMRAP

20 SB Step Ups

Bucket Carry to Tracks

800m Run

Ring Hang to Failure (or 3 attempts <30 secs)
Ball Hang to Failure (or 3 attempts <30 secs)
Rope Hang to Failure (or 3 attempts <30 secs)
x2 Hurdle

200m Run

3 Spear Throw

Plate Drag

25 HRPU

30 Plank Rotations

200m Run

08/09/2018

By: 0

CrossFit Seek and Destroy – CrossFit

Warm-up

Warm-up (No Measure)

Hang in there everyone. The week is almost over! Dig your feet into the ground, get a solid squat stance, eyes up chest up!

As for the metcon, you will need a dumbbell in each hand once again. Hold the DB’s in the front rack position as you lunge it out!

Strength

Back Squat

2@90%

1@95%

1RM

Metcon

Metcon (Time)

Buy in-800m Run

Then…

14min AMRAP

10m DB lunge 50/35

6 DB Thrusters

10m DB lunge

7 Pull Ups

And…

Cash out- 800m Run

Rx+ C2B

Int 40/25

Scaled 30/15, Ring rows

08/09/2018

By: 0

CrossFit Seek and Destroy – Bootcamp

3 Rounds each set- 12min each

Min 1- jump squats
Min 2- KB deadlifts
Min 3- KB Summo squat high pull
Min 4-side step ups

Then:
Min 1-row or Air dyne
Min 2-hallow rocks
Min 3-box jumps
Min 4- bicycles

Then:
Min 1-TRX rows
Min 2- KB swings
Min 3- TRX tricep ext
Min 4-Arnold curl to press

Then:
MIn 1- wall balls
Min 2- plank
Min 3- X my climbers
Min 4-Russian Twist