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12/07/2016

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CrossFit Seek and Destroy – Small Group Training

Warm-up

Warm-up (No Measure)

10 Rib Rolls

10 Clock Rotation

250M Row

10 KB RDL

10 Banded GM

10 KB DL

10 Banded GM

10 Goblet Squats

10 Banded GM

10 KB Swings (Eye)

Then..

3 Rounds

10 KB Swings (OH)

3 Inch Worms

5 Burpees

Metcon

Metcon (Time)

12 Min. Cap

500M Row

40 Wallballs

30 Box Jumps

20 Ring Dips

10 Burpee Pull-Ups

New Section

Metcon (No Measure)

12 Min. EMOM

Odd-200M Row

Even-2 Suicides

*1 Burpee breaks the reps up for suicides

Strength

Deadlift

Deadlift 5×5@65%

Superset w/ 5×10 Goblet Squats

12/06/2016

By: 0

CrossFit Seek and Destroy – Small Group Training

Warm-up

Warm-up (No Measure)

10 Rib Rolls

10 Clock Rotation

250M Row

10 Pass Throughs

10 Scap Protraction/Retraction

10 Pass Throughs

10 Scap Push-Ups

5 Inch Worns

10 Kips

10 Pass Throughs

Then…

3 Rounds

“Cindy”

5 Pull-Ups

10 Push-Ups

15 Squats

Skills

Rings

5×3 Kipping Ring Row

5×1 Partner Assisted Strict MU

Core

30-20-10

Starfish

V-Ups

Seated Leg Lifts

Strength

Strength

5×5 Push Press 65%

5×3 Power Clean * Building

Metcon

Metcon (AMRAP – Rounds and Reps)

8 Min. AMRAP

3 HSPU

6 Pull-Ups

9 OHS 95/65

12/05/2016

By: 0

CrossFit Seek and Destroy – Small Group Training

Warm-up

Warm-up (No Measure)

10 Rib Rolls

10 Clock Rotations

250M Row

3 Rounds

15 Singles

10 Pass Throughs

5 Inch Worms

Then…

2 Rounds

10 Goblet Squats

10 KB DL

10 KB Swings (Eye)

Then…

10M Butt Kicks

10M High Knees

10M Lunge

10M Bear Crawl

Metcon

Metcon (AMRAP – Rounds and Reps)

6 Min. AMRAP

20 Dubs

7 G2OH 75/55

Strength

Back Squat

5×5@65%

Superset w/ HS Walk attempts

Metcon

Metcon (No Measure)

10 Min. EMOM

Odd- 1 DL+2 HPC+3 FS 135/95

Even- 6 Bar Over Burpees

12/02/2016

By: 0

CrossFit Seek and Destroy – Small Group Training

Warm-up

Warm-up (No Measure)

10 Rib Rolls

10 Clock Rotation

250M Row

10 Pass Throughs

10 Counterbalance Squats

10 Scap Push-Ups

Then…

3 Rounds

5 Kips

10 Push-Ups

15 Air Squats

Then…

21-15-9

Singles

KB Swing (Eye)

Core

Abbey

50-40-30-20-10

Straight Leg Sit-Ups

Hamstring Curls

Plank (Sec.)

Metcon

Metcon (Time)

Baseline

500M Row

40 Air Squats

30 Sit-Ups

20 Push-Ups

10 Pull-Ups/Ring Rows