Month: January 2019

CrossFit Manayunk – CrossFit

Kramer and Mickey Fighty (Time)

Partner chipper (only 1 person working at a time)

for time split reps as needed

50/35 cal bike

100 dubs

50 1 arm db hang squat cleans (no need to alternate)

100 dub s

50 shoulder to overhead 135/95(185/120)

100 dubs

50 deadlift 185/120(275/195)

100 dubs

50 syncho burpees must have chest on floor at same time

100 dubs

CrossFit Manayunk – CrossFit

T2B Stretches #3 (No Measure)

3 rds

3rds

-Pike Drag Drill x 10 controlled reps

https://youtu.be/tUBUprDD9ww

-5 toes 2 kb on ground 3 seconds both ways (use kb as an anchor)

https://youtu.be/TtTVhMw1u1I

– 10 down dogs slow and controlled feel the stretch

https://youtu.be/v4My3uGfBeI

T2B Skill Work # 3 (Time)

3 rds

Perfect Kipping Beat Swing 20 reps

https://youtu.be/M1yMgw7DB2s

Support Holds Up/Around 10 reps l/r=1

https://youtu.be/ua7-BQjR_8Y

Strict t2b complex (scale with bar for back support) 5 reps

https://youtu.be/UwuDa8OvpX8

Spongeworthy (AMRAP – Rounds and Reps)

12 min AMRAP

7 burpees

2 rds of Cindy

4 squat cleans 155/105(225/155)

CrossFit Manayunk – CrossFit

OHS MoB #1 (No Measure)

4 rds or 10 minutes

overhead shrugs (shrug up hold 2 sec controlled down) 15 reps empty barbell

assisted prone lift offs x 15 reps ( https://youtu.be/GU420WUXFU8 )

banded overhead squat press ( https://youtu.be/zRh5qzqbnVo ) 10 reps each side

Overhead Squat (10 x 2)

banded kb stability OHS Must press weight from behind neck

3311 tempo

add kb weight to whatever you have on the barbell many will use empty barbell +kb weights

double wrap bands i they are too long

Close Talker (Time)

for time

for time

for time (13 min cap)

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

db power cleans

db front squats

ohs 95/65 (135/95)

*25 dubs after each rd

CrossFit Manayunk – CrossFit

Warm Up # 15 (Squatty Potty) (No Measure)

3 rds

10 lateral banded steps (band ankles)

10 banded goblets squats (band knees)

:30 d ball ankle stretch (feet together)

Warm Up # 15 (Squatty Potty) (No Measure)

3 rds

10 lateral banded steps (band ankles)

10 banded goblets squats (band knees)

:30 d ball ankle stretch (feet together)

Front Squat (5*5 @ 70%)

32X1 tempo

hold perfect tempo

Metcon (No Measure)

4*:30-:45 sec box handstand walk drill

https://youtu.be/g6iTL1Sa89w

Metcon (No Measure)

4*:30-:45 sec box handstand walk drill

https://youtu.be/g6iTL1Sa89w

Joy Boy (3 Rounds for reps)

3 rds for max reps

1 min max front squats 135/95(165/115)

1 min max s2oh

1 min max toes 2 bar

1 min rest

CrossFit Manayunk – CrossFit

Warm Up # 14 (explode) (No Measure)

10 min continuous pace

10 cals rower

15 pause squat jumps(pause at 90 degrees)

10 double kb cleans

30 dubs

Hang Power Clean (1 rep max)

The Hamptons (Time)

For time (12 min cap)

100 hang cleans 135/95(165/115)

*Emotm strating at go 3 burpees over the bar

CrossFit Manayunk – CrossFit

Core #16 (AMRAP – Rounds and Reps)

25 min amrap

30 flutter kicks (l/r=1)

25 kb swings

20 mt climbers (l/r=1)

15 burpees

CrossFit Manayunk – CrossFit

Mrs. Zanfino (Time)

for time(40 min cap)

1-10 hang clean and jerk 205/145

22 dubs

12 push ups (4 hspu)

2 strict pull ups(strict c2b)
compare 8/31/2018

CrossFit Manayunk – CrossFit

T2B Stretches # 2 (No Measure)

3 rds

-TTB Tuck Up Stretch :05 top/:05 lower x 4

https://youtu.be/38CAeR1kCQ8

or

-Dynamic L Stretch 12 reps

https://www.youtube.com/watch?v=IlhpohCFbiE

– overhead opener :30 sec

https://youtu.be/eA85gvD9K3M

T2B Skill Work # 2 (Time)

3 rds

-T2B conditioning w/med ball 12 reps

https://youtu.be/WSQ-sKynuk4

– Pike Drag drill 8 reps

https://youtu.be/tUBUprDD9ww

-Leg Lift over object 10 reps

https://youtu.be/Mwh1hy2G8p4

Ponce de Leon (AMRAP – Rounds and Reps)

9 min amrap

5 burpees

6 hang cleans 135/95 (185/120)

7 back squats

CrossFit Manayunk – CrossFit

Warm Up #16 (Roman March) (No Measure)

10 mins Continuous Movement – Controlled, Not for Speed Pace:

5 Burpee Broad Jumps

5 Dumbbell Cross Body Romanian Deadlifts/arm @ 30X0

Down and back Dual Kettlebell Overhead Carry

:30sec Hollow Hold Scissor Kicks

Overhead Squat (heavy single )

Shrinkage (Time)

for time (12 min cap)

9 rds

7 wall balls

6 toes 2 bar

5 OHS 95/65(155/105) to a med ball

CrossFit Manayunk – CrossFit

Warm Up # 15 (Squatty Potty) (No Measure)

3 rds

10 lateral banded steps (band ankles)

10 banded goblets squats (band knees)

:30 d ball ankle stretch (feet together)

Front Squat (6*4 @ 70%)

32X1 tempo

hold perfect tempo

Metcon (No Measure)

4*:30 wall facing handstand hold (perfect hollow)

RX+ 10 shoulder taps again must maintain good positions
keep legs on ground

Tuscany (AMRAP – Rounds and Reps)

9 min amrap

5 s2oh 135/95(165/110)

15 air squats to a med ball

30 dubs