CrossFit in Creve Coeur
3X
10 Squats with hip circle
10 Side steps to the left
10 Side steps to the right
3X
10 Kipping swings
10 Lateral lunges
10 Glute get ups(5/5)
2 Skin the cats
EMOM 10:
1) 6 Back squat
2) 6 Strict/weighted pullup
AMRAP 7:
7 Front squats 155/105
7 C2B
2X
10 front rack KB march(1 Kb 10 Marches each side)
20 Hollow Rocks
4X
10 Glute get ups
10 Lateral lunges
10 Windmills(5/5)
10 Razor culrs
For time:
50 KBS 53/35
40 Goblet squat
30 1 Arm(R) OH lunge
20 1 Arm OHS(10R/10L)
30 1Arm(L) OH Lunge
40 Goblet squat
50 KBS
*Use one KB
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
Each round for time:
20/15 Cal Bike
15 DB/KB Thrusters 50/35
*Rest 2 minutes between rounds or as class allows
Back Squat from Jared Vananne on Vimeo.
2X
20 Jumping jacks
10 Lateral lunges
2 Skin the cats
3X
:30 of each back and forth
Hollow rock
Arch rock
Rest 1 minute
-Then-
AMRAP 6:
6 Burpees
12 Reverse crunch w/twist(6/6)
18 Walking V-ups(9/9)
AMRAP 15:
9 Back squats 135/95
6 Bar over burpees
3 RMU
*Retest 9/7(BMU)
2X
20 Jumping jacks
10 Lateral lunges
2 Skin the cats
2X
Tspine bridge/Tspine on foam roller
10 Glute ham raises
10 Squats with hip circle
-Then-
BB warm up with coach
All squat
SQUAT
3 Rounds:
50 Air squats
7 RMU
12 Deadlifts 185/125
9 Hang power cleans 185/125
6 Push jerks 185/125
Demo Ball Bear Hug Squats from Jared Vananne on Vimeo.
2X
(:40on/:20off)
Mountain climbers
Hollow rock hold
Plank ups
Superman’s
Windshield wipers
3X
5 Bear hug Dball squats
10 Glute ham raises
2 Skin the cats
EMOM 10:
1) 6 Deadlift
2) 6 Weighted ring dip
Complete as many reps as possible in 12 minutes of:
1 strict pull-up, 2 push-ups, 3 squats
2 strict pull-ups, 4 push-ups, 6 squats
3 strict pull-ups, 6 push-ups, 9 squats
Etc.
Floor Thruster from Jared Vananne on Vimeo.
2X
:40on/:20off
Flutter kicks
Wall walks
Tap crunches
Floor thrusters w/pushup
Rolling V-ups
2X
Tspine bridge/Tspine on foam roller
10 Glute ham raises
10 Squats with hip circle
-Then-
BB warm up with coach
All squat
All squat
AMRAP 15:
9 HSPU
12 KBS 70/53
15 Ab mat sit ups
4 Rounds:
:15 Plank
:15 Side plank
:15 Side plank
:15 Prone cobra hold
2X
10 Glute get ups(5/5)
10 Razor curls
-Then-
PVC warm up with coach
All are squat
18-15-12-9-6-3:
Thrusters 75/55
Power snatches 75/55
Toes-to-Bars
2X
10 Gute get ups(5/5)
10 Hollow rocks
10 Back squat(BB)
10 Good mornings/Razor curls
5-8 Power C&J
2X
10 Back squat
10 Good mornings/Razor curls
5-8 Squat C&J
For time:
15 C&J 135/95
30/20 Cal bike or Row
15 C&J 135/95
2X
:30 D ball hold
:30 Hollow rock hold
Coaches choice
3 Rounds:
27 DU
9 Dball squat 150/100
3 MU