Author Archives: lori.summers

05/25/2017


Centennial CrossFit – CrossFit

Warm-up

Warm-Up 8 (No Measure)

Spiderman

Toy Soldier

Inside Outs/Outside Ins

Samson Stretch

Quad Stretch

3x:

5 Pull Ups

10 KB Cleans

Burgener Warm Up

EMOM

3 Position Clean (EVEN Minutes)

12 Min EMOM

Ring Dips (ODD Minutes: Max Set)

Metcon

Metcon (Time)

10-9-8-7-6-5-4-3-2-1

Power Cleans (65% of above)

OTB Burpees

V Ups

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05/24/2017


Centennial CrossFit – CrossFit

Warm-up

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Metcon

Metcon (Time)

Using 40 foot section across the box~ 5 Rounds:

50 1 arm kettle bell swings’s AHAP (40,30,20,10)

80 foot waiters Carry same kb

50 double unders (40,30,20,10)

40 foot walk lunge

40 foot Burpee Broadjump

50 sit ups (40,30,20,10)

Repeat 5 times reducing kb, DU and sit-ups by 10 reps each round

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05/23/2017


Centennial CrossFit – CrossFit

Warm-up

Warm-Up 6 (No Measure)

Inch Worm

Toy Soldier

Samson Stretch

Crab Walk

PVC Pass Through

PVC Around the World

2x: 10 Pull UPs

10 Push Ups

10 RKBS

25 Single Jumps

Strength

Push Press (5-5-5-5-5)

Metcon

Metcon (Time)

15-12-9

HSPU

Pull Ups

Pistols

Abs

V Ups (5 x 10)

Russian Twists (5 x 10)

2 count

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05/22/2017


Centennial CrossFit – CrossFit

Warm-up

Warm-Up 2 (No Measure)

Spiderman

Toy Soldier

Side Lunge (down & back)

Quad Pull

2x:

5 Pull Ups

10 Push Ups

15 Squats

Strength

Overhead Squat (3-3-3-3-3)

Metcon

Metcon (AMRAP – Rounds and Reps)

15 Min Amrap:

300m Run

15 Box Jumps

15 Wall Balls

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05/20/2017


Centennial CrossFit – CrossFit

Warm-up

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Metcon

Metcon (Time)

20 min AMRAP:

With A Partner

Buy in: 1000m row or 800m run together

Then remaining time AMRAP

10 burpee box jump overs (24/20)

20 rkbs (53/35)

30 abmat situps

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05/19/2017


Centennial CrossFit – CrossFit

Warm-up

Warm-Up 8 (No Measure)

Spiderman

Toy Soldier

Inside Outs/Outside Ins

Samson Stretch

Quad Stretch

3x:

5 Pull Ups

10 KB Cleans

Burgener Warm Up

Turkish Get Up (skill work)

Weightlifting

Snatch Balance (technique to a 1rm)

Metcon

Metcon (Time)

5 RFT

5 Squat Snatch 95/65

10 OH Lunges (in place, not walking)

5 T2B

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05/18/2017


Centennial CrossFit – CrossFit

Warm-up

Warm-Up 2 (No Measure)

Spiderman

Toy Soldier

Side Lunge (down & back)

Quad Pull

2x:

5 Pull Ups

10 Push Ups

15 Squats

Strength

Front Squat (3-3-3-3-3)

Metcon

Metcon (AMRAP – Reps)

Tabata This:

:20/:10

8 Rounds

Row

Hollow Rock

Double Unders

Handstand Hold

Score will be calories+double under reps – 1 for every time you break the hollow rock or come off the handstand before 20″ is up.

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05/17/2017


Centennial CrossFit – CrossFit

Warm-up

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Skills

Rope Climb (Don’t rush. Work on foot clamp.)

Metcon

Metcon (Time)

Accumulate total reps with any rep scheme, in any order of movements.

1 mile run to buy in

10 Rope Climbs (x3 modified)

200 Double Unders

100 pushups

400m odd object carry (using same or more difficult object from testing week)

100 wall ball
40 Min Time Cap

Possible rep scheme 1 rope climb, 20 d.u., 10 pushups, 40m carry, 10 wall ball.

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05/16/2017


Centennial CrossFit – CrossFit

Warm-up

Warm-Up 10 (No Measure)

Inchworm with 2 Push Ups

Toy Soldier

Inside Outs/Outside Ins

Samson Stretch

Quad Stretch

Duck Walk

2x:

10 KB C& J

10 T2B

20 Double Unders

Strength

Floor Press (3-3-3-3-3)

New Section

Kettlebell Snatch

Kettlebell C & J

Kettlebell Swing

Metcon

Metcon (AMRAP – Reps)

AMRAP each minute

Minute 1 KB Snatch

2 GHD or Weighted or Abmat Situps

3 KB Snatach

4 HSPU

5 KB Snatch

6 Ring Row

7 KB Snatch

8 Goblet Squat

9 KB Snatch

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05/15/2015


Centennial CrossFit – CrossFit

Warm-up

Warm-Up 8 (No Measure)

Spiderman

Toy Soldier

Inside Outs/Outside Ins

Samson Stretch

Quad Stretch

3x:

5 Pull Ups

10 KB Cleans

Burgener Warm Up

Weightlifting

Cluster (3-3-3-3-3)

Squat Clean Thruster

Metcon

Hang Ten-Take Five (Time)

10RFT

5 Hang Squat Clean Thrusters 115/75 (heavier than their previous Fran weight)

5 Pull-ups

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