CrossFit Ktown - CrossFitA1): Bulgarian Split Squat (5x5 HAP)A2): Weighted Chin-ups (5x3)B): Metcon (AMRAP - Rounds and Reps)AMRAP 20: 100m farmer's carry around gym (70/50lbs) 25 BJ (24/20") 250m row 25 WB (20/14lbs) Carry and row both just count as 1 rep each.
CrossFit Ktown - CrossFitA): Barbell Cossack Squat (5x10 total reps, moderate)B): Front Lever (Accumulate 30-45 quality seconds.)Full, straddle, tucked, or on the floor.C): Barbara (Time)Five Rounds for time: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats *3-minute rest after each round*Scale to 3 or 4 rounds as needed.
CrossFit Ktown - CrossFitA): Flight Simulator (Time)5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 unbroken double undersMay scale to 3-6-9-... etc. May also scale to SU.B1): KB Floor Press (4x8)B2): Double KB Bent Row (4x8)One KB in each hand, torso parallel to ground, pull elbows back behind torso.C): Metcon (AMRAP - Reps)EMOM 12: odds - 16/18/20 KBS (50/35lbs) evens - 16/18/20 plate-weighted [...]
CrossFit Ktown - CrossFitA): Press (5-5-5-5-5)B): Push Press (3-3-3-3-3)C): Split Jerk (1-1-1-1-1 (or default jerk))D): 500m, 90 sec rest, 500m test (Time)500m row rest in erg 90 sec 500m row Score is total time for 1kXTRA): Metcon (No Measure)4 min bike Z1, 1 min plank on rings, x4
CrossFit Ktown - CrossFitFX A): Deadlift (7x3; building to heavy triple)SP A): Power Snatch (7x3; building to heavy triple)B): Metcon (AMRAP - Rounds and Reps)10 Min AMRAP: 10 C2B 20 Air Squats 40 DU or 80 SUXTRA): Metcon (No Measure)4 RNFT: 3 Wall Walks 100m Double OH KB Carry
CrossFit Ktown - CrossFitA1): Back Squat (60%x2x10 - speed squat, rest 15 seconds)A2): Box Jumps (10x3 - jumping as high as possible, rest 1 min)B): Weighted Chin-ups (5RM)C): Metcon (Time)Practice: 50 alt. pistols 40 T2B 30 burpees to 6"
CrossFit Ktown - CrossFitA1): Shrimp Squat (5x5 ea leg - weighted if possible (goblet))A2): Ab wheel roll out (5x5-8 tough reps)B): Metcon (Time)Competition: 9-15-21 Thrusters 105/75lbs Calorie row
CrossFit Ktown - CrossFitA1): Bench Press (3x3 each of wide, normal, narrow - speed bench)A2): Muscle-ups (9x1/2/3)Scale to equal number pull-ups and dips.B): Front Squat (4x4 @ 22X2)C): Metcon (Time)Practice: 5RFT - 15 WB 20/14lbs 15 BJ 24/20" 50 DU/SU For time, but movement-focus!XTRA): Metcon (AMRAP - Reps)EMOM 12: odds - 15/12 cal row evens [...]
CrossFit Ktown - CrossFitA1): L-seated DB press (5 sets of 6 each arm, alternating)A2): Standing BB Curl (5x6)B1): GHD Hip Extensions (3x20 - weighted)B2): Six Pack Back w/ DB (3x6 - light DBs)C): Metcon (Time)Competition: 5RFT - 5 deadlifts (80%) 10 burpees over the barbell *10 min cap **Read last night's blog post!XTRA): Metcon (5 [...]
Sneaky plug for our Spring Fling X&Ys competition! There is actually nothing to win if you register, but registration does close Wednesday at midnight! We are in the auspicious beginnings of our annual structural cycle now. The CF Open has ended and after two weeks of low volume and some weird, fun lifting [...]