CrossFit Saint Helens – CrossFit
Warm-up
Running dynamic
Metcon (Time)
Run 800m @ 70% (rest 60 sec) x 5 sets
January 22, 2019
Grace +
CrossFit Saint Helens – CrossFit
Warm-up
4 min bike/row
Spider stretch sequence
Shoulder opener stretch
3x increasing weight
3 hang power clean
3 front squats
3 tall cleans
3 s2 oh
Grace + (Time)
30 clean and jerks
Squat clean each rep
135/95
January 21, 2019
Metcon
CrossFit Saint Helens – CrossFit
Warm-up
400m run
2 x
:30 hs hold
3x 5 second hs negatives or def negatives
10 kip swings
5 mod pull up bar mu turn overs
15 air squats
Then
Warm up clean weight
Metcon (Time)
6 Rounds:
1 Power Clean (185/125)
3 def HSPU (8/4)
5 Bar Muscle-ups
7 Wall-Balls (20/14)
January 20, 2019
Randy
CrossFit Saint Helens – CrossFit
Warm-up
Dynamic
Snatch progression
Randy (Time)
For Time:
75 Power Snatches, 75#
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.
To learn more about Randy click here
January 18, 2019
Partner chipper
CrossFit Saint Helens – CrossFit
Metcon (Time)
Teams of 2
60 cal ab
120 sit ups
50 cal ab
100 hspu
40 cal ab
80 t2b
30 cal ab
60 burpee box jump over 30/24
20 cal ab
40 bar mu
January 17, 2019
Metcon
CrossFit Saint Helens – CrossFit
Warm-up
2 rounds
150m row
5 squat with thoracic rotation
10 Barbell overhead wrist ext.
3 rounds
200m row
5 thruster
Metcon (Time)
9 thrusters
1,000-m row
15 thrusters
1,000-m row
21 thrusters
Men: 65 lb.
Women: 45 lb.
January 16, 2019
Metcon
CrossFit Saint Helens – CrossFit
Metcon (AMRAP – Rounds and Reps)
Complete as many reps as possible in 12 minutes of:
1 strict pull-up, 2 push-ups, 3 squats
2 strict pull-ups, 4 push-ups, 6 squats
3 strict pull-ups, 6 push-ups, 9 squats
Etc.
Warm-up
50 mt. Climbers
10 arm circles each dir
:20 hAng
5 scap pulls
5 pull up negatives
:30 plank
:15 side plank each side
Squat pop progression
January 15, 2019
Metcon
CrossFit Saint Helens – CrossFit
400m Run (Time)
Max Effort 400m Run
Metcon (Time)
400m run for time
Then 8x400m @80-85%
Rest :60 between
January 14, 2019
Metcon
CrossFit Saint Helens – CrossFit
Warm-up
4min bike/row
5 sumo inchworm
10 Sa kb swing
5 sa kb Clean
3 sa kb Snatch
Metcon (4 Rounds for reps)
AMRAP 4 min (rest 2 min) x 4 sets:
6 Burpees (jump onto plate)
8 TTB
8 Push-ups
12 Hang KB Snatch (6 per arm) 53/35
January 13, 2019
Metcon
CrossFit Saint Helens – CrossFit
Metcon (Time)
WOD
4 Rounds, each for time of:
18 Power Cleans
15 Front Squats
12 Push Jerks
*Rest 2 minutes between rounds.
Men use two 50-lb. dumbbells
Women use two 35-lb. dumbbells
Warm-up
400m run
10 Spider
5 each Sa db high pull
60m Sa oh carry
Crossfit HQ
CrossFit Journal
MobilityWOD
Gymnastics WOD
January 23, 2019
0 Comments