10/23/2019

CrossFit Manayunk – CrossFit

Metcon (No Measure)

Spend 20 minutes working on Handstand Push ups or Handstand walking

Drill for beginners

-around the world box drill https://youtu.be/gXV6lfMv5hE- must be in pike position lower box makes easier

-weight shift or shoulder taps from pike position on box

-kick to a partner NO Wall

-partner walking

The Ticket (Time)

for time (14 min cap)

15 c2b pull ups

10 hang clean 135/95-155/105-185/120-225/155-255/170


10/22/2019

CrossFit Manayunk – CrossFit

row/bike (6 Rounds for reps)

30/25 cal row

30/25 cal bike

3 times each rest as needed

30 min time domian
1st 3 slots are for row times last 3 spots for bike times

Crossfit Games Open 18.4 (Ages 16-54) (Time)

21 deadlifts 225/155 lb

21 handstand push-ups

15 deadlifts 225/155 lb

15 handstand push-ups

9 deadlifts 225/155 lb

9 handstand push-ups

21 deadlifts 315/205 lb

50-ft. handstand walk

15 deadlifts 315/205 lb

50-ft. handstand walk

9 deadlifts 315/205 lb

50-ft. handstand walk

Time cap: 9 minutes

10/21/2019

CrossFit Manayunk – CrossFit

Warm Up #21 (No Measure)

10 minutes

10/8 cal bike

10 jumping lunges (explosive)

:30 bottom squat hold

Monday Mix #19 (4 Rounds for reps)

0-9 min amrap

6 c2b

8 hspu

Rest 1 min

10-20 min

10 db box step ups

10 c2b pull ups (5 ring mu)

20-27 min

1 rep max hang squat clean

27-35 min

1 rep max front squat


10/19/2019

CrossFit Manayunk – CrossFit

Saturday EMOTM # 13 (AMRAP – Rounds)

every 2 minutes x 10 rds

10 thrusters 96/65

8 c2b pullups
rds completed


10/18/19

CrossFit Manayunk – CrossFit

Crossfit Games Open 20.2 (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters

6 toes-to-bars

24 double-unders

50-lb/35-lb dumbbells

Crossfit Games Open 20.2 Scaled (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters

6 hanging knee-raises

24 single-unders

35-lb/20-lb dumbbells

Crossfit Games Open 20.2 Masters (55+) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters

6 toes-to-bars

24 double-unders

35-lb/20-lb dumbbells

Crossfit Games Open 20.2 Masters Scaled (55+) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters

6 sit-ups

24 single-unders

20-lb/ 15-lb dumbbells

10/16/2019

CrossFit Manayunk – CrossFit

Metcon (No Measure)

Spend 20 minutes working on Handstand Push ups or Handstand walking

Drill for beginners

-around the world box drill https://youtu.be/gXV6lfMv5hE- must be in pike position lower box makes easier

-weight shift or shoulder taps from pike position on box

-kick to a partner NO Wall

-partner walking

The Pitch (AMRAP – Rounds and Reps)

14 min amrap

16 c2b (8 ring mu)

50 single db squats

100 dubs


10/15/2019

CrossFit Manayunk – CrossFit

Db squat clean & HSPU (6 Rounds for reps)

Every 3 min for 6 rds

12 hang db squat cleans then max HSPU(strict)
scaling options

1. to ab mat

2. wall walks

3. hr push ups

The Trip Part 2 (Time)

20 rds for time (18 min cap)

5 wall balls

3 box jump overs 24/20 (clear box)

1 power clean 185/120 (235/155)

The Trip Part 2 (Time)

20 rds for time (18 min cap)

5 wall balls

3 box jump overs 24/20 (clear box)

1 power clean 185/120 (235/155)

10/14/2019

CrossFit Manayunk – CrossFit

Warm Up #21 (No Measure)

10 minutes

10/8 cal bike

10 jumping lunges (explosive)

:30 bottom squat hold

Monday Mix # 18 (3 Rounds for reps)

0-15 min amrap

50 dubs

5/10/15/20…… Hang cleans 135/95(185/120)

Rest 3 min

18-30 amrap

50 dubs

10/15/20/25… Deadlifts

30-40 min

Max deadlift


10/11/19

CrossFit Manayunk – CrossFit

Crossfit Games Open 20.1 (Ages 16-54) (Time)

10 rounds for time of:

8 ground-to-overheads, 95 lb/65lb

10 bar-facing burpees

Time cap: 15 minutes

Crossfit Games Open 20.1 Scaled (Ages 16-54) (Time)

10 rounds for time of:

8 ground-to-overheads, 65 lb /45lb

10 bar-facing burpees*

*May step over bar on burpees

Time cap: 15 minutes

Crossfit Games Open 20.1 Masters (55+) (Time)

10 rounds for time of:

8 ground-to-overheads, 95 lb/ 65lb

10 bar-facing burpees

Time cap: 15 minutes

Crossfit Games Open 20.1 Masters Scaled (55+) (Time)

10 rounds for time of:

8 ground-to-overheads, 65 lb

10 bar-facing burpees*

*May step over bar on burpees

Time cap: 15 minutes