CrossFit St. Helens

CrossFit Saint Helens – CrossFit

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Metcon (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 12 minutes of:

7 box jumps

14 kettlebell swings

Men: 36-in. box, 32-kg kettlebell

Women: 30-in. box, 24-kg kettlebell

CrossFit Saint Helens – CrossFit

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Metcon (3 Rounds for time)

Assault Bike 3 miles (sustainable but hard effort pace)

Rest 3 min

Assault Bike 3 miles (same pace as first 3 miles)

Rest 3 min

Row 2000m (goal for same output level as the 3 AB intervals)

CrossFit Saint Helens – CrossFit

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Battle series 3 (AMRAP – Reps)

9 min Amrap

2-4-6-8-10…deadlifts 225/155

10-20-30-40-50… double unders

2-4-6-8-10…. t2b

Scaled and master 55+ scaled:

135/95, singles, hanging knee raise

Warm-up

30sec Plank Hold, 1 min Bike or Rowing, 30sec Active Hang, 1 min Bike or Row, 30sec Superman Hold, 1 min Bike or Row, 30sec Bottom Squat hold, 1 min Bike or Row.

CrossFit Saint Helens – CrossFit

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Metcon (Time)

21-15-9 reps for time of:

Overhead squats

Box jumps

Men: 135-lb. OHS, 30-in. box

Women: 95-lb. OHS, 24-in. box

Warm-up

Hip opener:

Partner Banded walking

Standing Hip Rotations,

Forward/Backward Leg Swings,

Lateral Leg Swings,

Seated Internal Rotations,

Spider Lunge series,

Pigeon Lunges

Squat with Thoracic rot

Oh prep:

Box shoulder stretch

Squat with Thoracic rot

1/4 squat sotts press

Transition grip ohs

CrossFit Saint Helens – CrossFit

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Warm-up

3 rounds

In pairs 3x200m rowing focus on strong drive through heels

Pulling warm up:

10x each Arm circles forward/backward

10x each YTWs

:20 Sec Dead hang

15x Scap pull up

10 each Single arm db high pull

3-5x Elbow pull up

10x Kip swings

3-5x Pull up/c2b/bar mu/

Battle series event 2 (Time)

800\700m Row

8/7 burpee bar mu

600/500m Row

6/5 burpee bar mu

400/300m Row

4/3 burpee bar mu

200/100m Row

2/1 burpee bar mu

Masters 45+, scaled

Burpee pull up