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08/22/2017

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Dynamis CrossFit – CrossFit

Warm-up (No Measure)

Coaches Led Upper Body Warm-Up

Split Jerk

in 8 minutes; build to a moderate effort single with PERFECT form (if you hit failure you did this wrong)

Push Press (4-5 minutes to warm up to a heavy working weight)

Every 2 minutes for 10 minutes, 5 reps

*3 minutes to work up to starting weight, all 5 sets AHAP

Metcon (Time)

4 Rounds For Time:

2 Rope Climbs

10 DB S2O 45#/25# (2 DB’s)

10 Pull-Ups

10 Kipping HSPU

*16 minute cap

**If you cannot do HSPU, modification for this workout is 10 push ups

RX+: legless, CTB

RX: as is

AD: 35/15#, partial rope climb

SD: Sit to stand, ring rows, other

08/21/2017

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Dynamis CrossFit – CrossFit

Warm-up (No Measure)

200m run

Coaches Led Lower Body

Deadlift

5 Touch and Go Reps;

Every 2 minutes for 10 minutes (building sets)

Metcon (No Measure)

10 min EMOM

5 UB Power Snatches 75/55#

*scale weight on power snatches to cycle quickly/efficiently

Metcon (AMRAP – Reps)

3 min AMRAP

30/20 Cal Assault Bike

Max Burpee Box Jump Overs 24/20″

Rest 3 min

2 min AMRAP

20/15 Cal Assault Bike

Max Burpee Box Jump Over 24/20″

Rest 2 min

1 min AMRAP

10/7 Cal Assault Bike

Max Burpee Box Jump Over 24/20″

*Score is total BBJO’s

RX: as is

SD: Box Step Overs

08/18/2017

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Dynamis CrossFit – CrossFit

Warm-up (No Measure)

800m run

5 minute dynamic warm up, coaches led

Below the Knee Hang Power Snatch

in 12 minutes, build to a 2RM

Metcon (Time)

2 Minute AMRAP

15/10 Calorie Assault Bike…

3 Rounds For Time

15 Power Snatch 75/55#

15 Thrusters 75/55#

Rest 4 minutes

Repeat Until All 3 Rounds are Finished

*Score is total WORKING TIME

*20 minute Cap (4 Opportunities to Complete)

RX: as is

AD: 3 Rounds of 10/10

SD: reps/weight

08/17/2017

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Dynamis CrossFit – CrossFit

Warm-up (No Measure)

10 min – Coaches Led Animal Walks/Running Drills

Metcon (No Measure)

16 min EMOM

ODD: 2-10 Toes to Bar

EVEN: 7 HR Push Ups

RX: as is

AD: Kipping Knee Raise

Metcon (Time)

For Time:

75 Clean and Jerks 115#/75#

* 5 burpees over the bar EMOM

**Workout Starts with 5 Burpees

*20 minute cap

RX+: 135#/95#

RX: as is

AD: 95/65#

SD: other, 3 burpees

08/16/2017

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Dynamis CrossFit – CrossFit

Warm-up (No Measure)

200m run

8 min lower body/squat focused warm up – Coach led

1 1/4 Back Squat

5 on the minute for 10 minute @50% of 1RM

*if you fail, your emom is over

Metcon (Time)

10 Rounds For Time:

9 Wall Balls 20/14#

6 Box Jumps 24″/20″

3 Squat Cleans 135#/95#

*17 minute time cap

RX+: 185#/125#, 30″/24″

RX: as is

AD: 95#/65#

SD: other, step ups

08/14/2017

By: 0

Dynamis CrossFit – CrossFit

Warm-up (No Measure)

400m run

Full Body Warm Up 8 min – Coach led

Metcon (No Measure)

10 min EMOM

odd: 2-10 kipping pull ups/chest to bar/1-5 bar muscle ups

even: 2-10 kipping hspu

*use this as an opportunity to work on these movements in a low intensity setting. pick a comfortable number that you can hit relatively easily for each minute

Metcon (Time)

21-18-15-12-9-6-3

Push Jerk 115#/75#

30-30-30-30-30-30-30

Double Unders

*17 minute cap

RX+: 135#/95#

RX: as is

AD: 95#/65#

SD: weight and REPs for D.U., 5 per round is acceptable

8.11.17

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Dynamis CrossFit – CrossFit

Warm-up

3min Cardio – run, bike, row, jump rope (your choice)

8min Coaches-led warm-up (squat specific)

90sec Couch Stretch per side

A: Front Squat (In 20min find 1RM)

B: Metcon (AMRAP – Reps)

12min AMRAP

60/45 cal Row

50 DB Overhead Lunge 50/35#

40 Alt. DB Snatch 50/35#

30 Box Jump-Over 24/20″

20 Strict Handstand Push-Up

Rx = as is

AD = 35/20# DB, 20/16″ Box, 1 Ab-Mat SHSPU

SD = scaled as necessary

8.10.17

By: 0

Dynamis CrossFit – CrossFit

Warm-up

3min AB

8min Coaches led warm-up (focus on shoulders)

3min Banded shoulder distratcion per side

A: Push Press (In 15min build to heavy single for the day)

B: Metcon (Time)

20min ALT EMOM (10 sets each)

1 – 5/3 Cal Assault Bike*

2 – Number of burpees equal to # of seconds it took to reach Cal on AB

Rx = as is

AD = 7 burpees per round

SD = scaled as needed
*Time is when you see a “5/3” on screen. Roll-over cals do not count

Score = total time accumulated to get Cals (ie. if you got 10sec each round your end score is 1:40)

8.9.17

By: 0

Dynamis CrossFit – CrossFit

Warm-up

2min Jump Rope

6min Coaches led warm-up (legs, BB)

1min Calf Smash on KB / side

30sec Calf Stretch / side

A: Clean (In 15min find heavy single)

squat

B: Metcon (AMRAP – Reps)

Take 80% of Part A and perform…

5min AMRAP – Squat Clean

Score reps, note wt.

C: Metcon (AMRAP – Reps)

3 sets

In 2min Perform:

30 Double Under

AMRAP Wall-Ball 20/14# in remaining time

Rest 2min

Rx+ = 30/20#

Rx = as is

AD = DU attempts (40sec MAX), 14/10#

SD = 30 Jump touch, WB scaled as needed
Score = total WBs completed

8.8.17

By: 0

Dynamis CrossFit – CrossFit

Warm-up

400m Run

8min Coaches led warm-up (core and shoulder focus)

3min Foam Roll lats – 2min / side

A: Metcon (AMRAP – Reps)

30min AMRAP

3 Toes-to-Bar

200′ Waiter Carry 45/35#*

3 Chest-to-Bar

200′ Suitcase Carry 70/53#*

6 Toes-to-Bar

200′ Waiter Carry 45/35#*

6 Chest-to-Bar

200′ Suitcase Carry 70/53#*

9 Toes-to-Bar

200′ Waiter Carry 45/35#*

9 Chest-to-Bar

200′ Suitcase Carry 70/53#*

T2B and C2B reps continue on 12, 15, 18 and so on until time is up

Rx = as is

AD = strict straight leg raise, chin above bar pull-up, 35/25# DB

SD = scaled as necessary
*200′ = Gym Bay door to adjacent building and back. Switch hands half way

Score = total reps combined. 200′ waiter carry is 2 reps (1 rep for getting to bldg, 1 rep for getting back)