Blog Search

02/01/2017

By: 0

CrossFit Seek and Destroy – Small Group Training

Warm-up

Warm-up (No Measure)

10 In Bed Toe Curl Stretch

10 Rib Rolls

10 Min. Foam Roll

100M Row

10 Clock Rotation

Then…

:30 GHD Super Stretch

* Rotate through Group between working time

10 Pass Through

Finally…

250M Row

:45 Worlds Greatest

150M Row

:90 Worlds Greatest

50M Row

2:00 Frog Stretch

Metcon

Metcon (No Measure)

“Deck Of Cards”

Spade- Cal. Row

Club-Wall Sits (x card by 10)

Heart- Handstand Kick-Ups

Diamond- Plate G2 Oh

01/31/2017

By: 0

CrossFit Seek and Destroy – Small Group Training

Warm-up

Warm-up (No Measure)

10M Jog/Back Pedal x3

10 Clock Rotation

10 Rib Rolls

5 Inch Worms

Then…

2 Rounds

150M Row

10 Leg Swings (All Direction)

15 Jumping Jacks

Then…

3 Rounds

10 KB Swings (Eye)

10 Push-Ups

10 Air Squats

Core

5 Rounds

:30 L-Plank

:30 Plank

:30 High Plank

:30 R-Plank

30 Sit-Ups

Metcon

Metcon (Time)

For Time

30 Deadlifts 135/95

5 Cal. Airdyne

20 Deadlifts 185/135

10 Cal. Airdyne

10 Deadlifts 235/185

15 Cal. Airdyne

20 Deadlifts 185/135

10 Cal. Airdyne

30 Deadlifts 135/95

5 Cal. Airdyne

Metcon

Metcon (No Measure)

9 Min. EMOM

9 KB Swings 53/35

6 Goblet Squats

3 Burpees

1/30/17

By: 0

CrossFit Seek and Destroy – CrossFit

Metcon

Metcon (Time)

Establish your 1-rep-max Deadlift

Then, with a barbell loaded to 50 percent of your max Deadlift:

15 Cleans for time

12 Cleans for time

9 Cleans for time

Rest as needed between each set.

Post your max deadlift load and times for each set of cleans

01/30/2017

By: 0

CrossFit Seek and Destroy – Small Group Training

Warm-up

Toasty (No Measure)

10 Rib Rolls

10 Clock Rotation

250M Row

3 Inch Worms

10M Jog/Back Pedal x3

10 Lat. Lunges

10 Air Squats

10M Step-Overs

10M Gait Swings

Then…

3 Rounds

10 Pass Throughs

10 Scap Push-Up

1 Wall Walk

Core

Wormin

3x Max GHD in :20

Between sets :90 Plank

Metcon

CrossFit Games Open 11.3 (AMRAP – Rounds and Reps)

5-Minute AMRAP of:
Squat Clean, 165# / 110#
Jerk, 165# / 110#

Skills

Handystands

3×5 Pike Walk to leg raise

3×3 Nose & Toes hold

3×3 Piked Press

Metcon

CrossFit Games Open 12.2 (AMRAP – Rounds and Reps)

In 10-Minutes:
30 Snatches, 75# / 45#
30 Snatches, 135# / 75#
30 Snatches, 165# / 100#
AMRAP Snatches, 210# / 120#