CrossFit Saint Helens – CrossFit
Metcon (Time)
4 rounds for time of:
50-ft. overhead walking lunge
25 sit-ups
Men: 135 lb.
Women: 95 lb.
Warm-up
400m run
30m single arm oh carry
15 m Sampson
Plank rotations :20/20/20/20
Metcon
July 18, 2018
Metcon
CrossFit Saint Helens – CrossFit
Metcon (Time)
2,000-m row
1-mile run
2,000-m row
1-mile run
2,000-m row
July 17, 2018
Metcon
CrossFit Saint Helens – CrossFit
Warm-up
2x
Left- 5 each high pull, press, ohs
:20 supinated bar hang
5 v ups
Right- 5 each high pull, press, ohs
:20 supinated bar hang
5 v ups
Metcon (Time)
3 rounds for time of:
10 dumbbell power snatches, left arm
10 single-arm overhead squats, left arm
10 L pull-ups
10 dumbbell power snatches, right arm
10 single-arm overhead squats, right arm
10 L pull-ups
Men: 55-lb. dumbbell
Women: 40-lb. dumbbell
July 16, 2018
Metcon
CrossFit Saint Helens – CrossFit
Warm-up
2x
8 sumo inch worm with push up
10 bottom burpee
5 jump squats
10 barbell good morning
5 each sciatica nerve floss
Metcon (Time)
5 rounds for time of:
5 deadlifts
10 burpees
Men: 275 lb.
Women: 185 lb.
July 15, 2018
Metcon
CrossFit Saint Helens – CrossFit
Warm-up
3x
10 each single leg hops
10 each lateral box step ups
10 pass throughs
:20 each side plank hold
20 power double taps
Metcon (AMRAP – Rounds and Reps)
Complete as many rounds as possible in 7 minutes of:
50 double-unders
10 overhead squats
Men: 135 lb.
Women: 95 lb.
July 13, 2018
Keypad
CrossFit Saint Helens – CrossFit
Keypad (Time)
Each number will have a prescribed movement from there you will have your workout!
Initial
Zip
Phone number
First middle last
Social
July 12, 2018
Metcon
CrossFit Saint Helens – CrossFit
Warm-up
3x
30 mt climbers
10 each spider
5 tall cleans
3x
:20 Face down hs wall press
:20 hs hold
3 each hs shifts
Metcon (Time)
For time:
100-ft. handstand walk
9 squat cleans
75-ft. handstand walk
12 squat cleans
50-ft. handstand walk
15 squat cleans
25-ft. handstand walk
Men: 185 lb.
Women: 135 lb.
July 11, 2018
Rowing
CrossFit Saint Helens – CrossFit
500m Row (Time)
Max Effort 500m Row
Metcon (Time)
10 rounds
500/400m Row
Rest 2 Min between
July 10, 2018
Front squats
CrossFit Saint Helens – CrossFit
Warm-up
2x
10 oh wrist ext.
10 lateral box step ups
15 m each single arm front rack carry
10 sa front rack squats
3x building weight
:30 front rack hold
3 front squats
Front Squat (5-5-5-5-5)
July 9, 2018
Metcon
CrossFit Saint Helens – CrossFit
Warm-up
3x 15m toe walk, heal walk
8 sumo inch worm with push up
10 lateral band step overs
3x
100m Row
10 double tap power jumps
Metcon (AMRAP – Rounds and Reps)
Complete as many rounds as possible in 7 minutes of:
200-m row
50 double-unders
Crossfit HQ
CrossFit Journal
MobilityWOD
Gymnastics WOD
July 19, 2018
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