Month: January 2019

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

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 (5*1 reps )

add 5-10lbs

Metcon (Weight)

3*1 min plank hold (weighted if possible)

Metcon (Weight)

3*1 min plank hold (weighted if possible)

Frogger (Time)

For time (12 min cap)

21-15-9

Deadlifts 155/105(225/155)

Push ups (hspu)

Box.jump overs 24/20

CrossFit Manayunk – CrossFit

Core # 15 (Time)

for time

accumulate as needed

2 min l sit hold (scale to tuck)

3 minutes in hollow hold

4 min wall sit

5 minutes in plank

* each break do 3 burpees

CrossFit Manayunk – CrossFit

Blackout Chipper (Time)

3 rds of Cindy(sub 2 MU for pull ups)

then

3 rds of

5 burpees

5 thrusters 135/95 (165/120)

then 3 rds of

5 burpees

5 hang squat cleans

then 3 rds of

5 burpees

5 jerks

then 3 rds of

5 burpees

5 snatches

then 3 rds of

Cindy(sub 2 MU for pull ups)
compare 6/10/2016

CrossFit Manayunk – CrossFit

TTB Stretches (No Measure)

3 rds

-L Hold Stretch :30 sec

https://youtu.be/nzhMoWY8KwM

-Standing Hamstring Stretch :20 sec each side

https://youtu.be/_ZpwShiLSKY

-Standing Straddle KB Stretch :30 sec

https://youtu.be/W1IXLYqjdrU

TTB Skill Work #1 (Time)

3 rds

L Pops :30 secs

https://youtu.be/S1BbDPQaolc

Strict toes 2 bar 10 reps

https://youtu.be/3au58Xl-SO4

Banded Hollow Pull Downs 20 reps

https://youtu.be/mTgIKeYI2zc
For strict T2B keep legs straight ENTIRE TIME

The goal:

1) Keep lats engaged by pulling down on rig to control any “swing”

2) Keep legs straight (don’t worry so much about touching the rig with toes). So they may be “L” raises more than Toes to the bar.

3) Point toes! This helps keep tension through rig & body.

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

Snatch Pull (7×3 )

get bar into hip pocket

25 minutes

Crib Notes (AMRAP – Rounds and Reps)

11 min amrap

5 squat snatch 115/80 (155/105)

10 db power cleans

15 db squats

30 dubs

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)

Metcon (No Measure)

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

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

Front Squat (7*3 @ 70%)

32X1 tempo

hold perfect tempo

Decent Pair of Socks (Time)

7 rds for time (11 min cap)

8 deadlifts 185/120 (225/155)

6 toes 2 bar

4 box jump overs 30/24

2 squat cleans

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 (4*2 reps )

add 5-10lbs

Metcon (AMRAP – Reps)

3*10 strict pull ups(c2b) (ring rows controlled)

Gino the Barber (AMRAP – Reps)

3/3/6/6/9/9…..

Hang power clean 165/115

Toes 2 bar

*25 dubs after each Rd (does not count towards score)

CrossFit Manayunk – CrossFit

Core #14 (AMRAP – Reps)

emotm 30 minutes

1. 10 v ups(ghd)

2. 10 no push ups burpees (perfect plank position)

3. 10 toes 2 bar

CrossFit Manayunk – CrossFit

Doubled Dip the Chip(chipper) (Time)

for time (40 min cap)

30 wall balls

30 burpees

30 thrusters 135/95

25 burpees

30 double db hang squat cleans 50/35

20 burpees

30 s2oh 185/125

15 burpees

30 deadlifts 225/155

10 burpees

3 squat cleans 255/180

5 burpees
compare to 8/10/18