CrossFit in Creve Coeur
3X
8/5 Cal bike(just arms)
10 Squats w/hip circle
20 Jumping jacks
Complete 3 rounds of each movement before moving on to the next.
:30on/:15off
Rotating Planks
Sit-up slides
Crossbody mountian climbers
Candlestick to sit-up
Rounds each for time:
12/9 Cal bike
6 Dball clean 150/100
3 BMU
*Rest 3 minutes after each round or as class allows
3X
10/7 Cal bike
Down & back 1 arm farmers carry
10 Kipping swings
4 Rounds:
:20 Ring dip support hold
:25 GHD supine hold
:30 HS hold
2 Rounds:
40 DB snatches(alternating) 50/35
30 GHDSU
20 C2B
2X
10 front rack KB march(1 Kb 10 Marches each side)
20 Hollow Rocks
2X
Tspine bridge/Tspine on foam roller
10 Glute ham raises
10 Squats with hip circle
-Then-
BB warm up with coach
All squat
Yes….. SQUAT
1-2-3-4-5-6-7-8-9-10 reps
for time of:
Dumbbell squats 50/35 lb
Bar-facing burpees
-12 minute time cap
– If you finish under the time cap, use remaining time to complete 18.2a
– If you don’t finish before the time cap, add 1 second for every rep you don’t complete before the time cap
1-2-3-4-5-6-7-8-9-10 reps
for time of:
Dumbbell squats 35/20 lb
Bar-facing burpees (stepping burpees allowed)
-12 minute time cap
– If you finish under the time cap, use remaining time to complete 18.2a
– If you don’t finish before the time cap, add 1 second for every rep you don’t complete before the time cap
Use the remaining time from 18.2 to accomplish a 1RM clean
4 Rounds:
:15 Plank
:15 Side plank
:15 Side plank
:15 Prone cobra hold
4 Rounds:
:20 Ring dip support hold
:25 GHD supine hold
:30 HS hold
5 Rounds:
15 GHDSU
10 Dball cleans 100/70
100m Just arms
100m Arms & hips (1 o’clock 11 o’clock)
100m 1/2 slide
200m Full slide
AMRAP 9:
10 Burpees
10 V-ups
10 Plank outs
10 Reach through(10/10)
10 Seated leg lifts
Complete as many rounds as possible in 20 minutes of:
8 Toes-to-bars
10 Dumbbell Hang C&J 50/35 lb
14/12-Cal Row
Complete as many rounds as possible in 20 minutes of:
8 Hanging Knee Raises
10 Dumbbell Hang C&J 35/20 lb
14/12-Cal Row
Bar Muscle Up – Tight in Transition from Jared Vananne on Vimeo.
AMRAP 9:
10 Burpees
10 V-ups
10 Plank outs
10 Reach through(10/10)
10 Seated leg lifts
2X
:30 Chest opener
10 Glute get ups(5/5)
10 Razor curls
-Then-
BB warm up with coach
All are squat
ALL SQUAT
9 AMRAP:
5 Dball clean 150/100
3 BMU
Candlestick to SitUp from Jared Vananne on Vimeo.
Mobility time with coach
Complete 3 rounds of each movement before moving on to the next.
:30on/:15off
Rotating Planks
Sit-up slides
Crossbody mountian climbers
Candlestick to sit-up
For time:
60 GHDSU
50 WB 30/20
40 T2B
30 Box jumps 24/20
20 Hang power clean 115/80
10 Hang power snatch 115/80
2X
:30 D ball hold
:30 Hollow rock hold
4X :15 each
Beast crawl
Burpee
Lunge
Squat
EMOM 14:
1) 3 Bench press
2) 4-6(each leg) Weighted Bulgarian split squats
6 Rounds:
30 Double unders
10 T2B