Blog Search

9.22.17

By: 0

Dynamis CrossFit – CrossFit

Warm-up

400m run

7min coaches led WU – hip and shoulder

A: Snatch Complex (Weight)

1 snatch extension

+

1 hang below the knee power snatch

+

1 OHS

+

1 snatch
12 min E2MOM (6 sets)

Record heaviest single

B: Metcon (AMRAP – Reps)

10 sets

In 1 min perform:

35 Double Unders

In remaining time…

AMRAP Snatch 135/95#

Rest 1 min

Score total snatches

Rx = as is

AD = 35 attempts (count your fails!), 115/75#

SD = scaled as needed
power OR squat acceptable

C: Mobility (No Measure)

Hips / Legs – couch stretch, roll-out quads/IT band

Chest / Shoulders – band distraction, lacross ball / BB smash

Ect.

9.21.17

By: 0

Dynamis CrossFit – CrossFit

Warm-up

3min Jump Rope

7min Coaches led WU (lower body / posterior chain)

A: Clean Complex (Build to heavy single in 15min (10 sets))

15min E90sO90s

Clean DL

Clean Pull (Shrug)

Clean Extension (High Elbows)

Power Clean
Focus is on technique. Do not add wt. if the last set felt anything less than perfect

B: Metcon (Time)

For Time (12min CAP)

21-15-9

Bar Facing Burpees

12-9-6

Hang Power Clean 165#/110#

Rx+ = 185/125#

Rx = as is

AD = 125/80#

SD = scaled as neccessary

Mobility

5min Mobility of choice. BE PRODUCTIVE!

9.20.17

By: 0

Dynamis CrossFit – CrossFit

Handstand Conditioning Class (SHORT)

General Movement Warm-Up:

25 Jumping jacks

10 Air Squat with arms at T

10 Straddle Forward fold w/ 3 count touch pass-throughs

10 Straddle Forward fold relaxed side 2 side

SCAP STRENGTHENING:

10 Scap Push-Ups

10 Hanging Bar Protraction / Retraction

2x Wall Walk

Hand Stand Conditioning:

7sets: (alternating with partner)

2 Wall Walks + 1 Kick to Handstand w/ 10-20s hold (partner spot)

A: Metcon (AMRAP – Rounds and Reps)

Team of 2:

25min AMRAP

20 Toes to Bar

20 DB Power Snatch 45/25#

20 DB Overhead Squat 45/25#

Rx+ = 55/35#

Rx = as is

AD = Straight Leg Raise, 35/15# DBs, OH Lunge ILO OHS

SD = scaled as needed
Score total rounds + reps. Only 1 partner works at a time. Split reps however you want, but each partner MUST DO AT LEAST 5 REPS PER MOVEMENT

Mobility

Partner Stretches: (partner adds gentle ROM)

A1. Straddle Forward Fold

A2. Straddle L&R

A3. Straddle Elbow2Knee

Wrist MOB / Shoulder MOB

9.19.17

By: 0

Dynamis CrossFit – CrossFit

Warm-up

200m Run EASY

3min Lower Bod Coaches-Led WU

200m Run FAST

3min Upper Bod Coaches-Led WU

A: Front Squat (5 x 5)

all 5 sets should be HEAVY. Build throughout

B: Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups
10MIN CAP! Add 1sec for each rep remaining if capped

Rx = as is

AD = 65/45, Jumping Pull-Ups

SD = scaled as needed

Mobility

Mandatory Post-WOD Mobility

BB Pec Smash 30 rep/side

9.18.17

By: 0

Dynamis CrossFit – CrossFit

Warm-up

3min Row

5min posterior chain warmup

A: Deadlift (In 10-15min find 5RM)

B: Metcon (AMRAP – Rounds and Reps)

13min AMRAP

30 Deadlift 225/155#

30 WB 20/14#

30 Cal Row

15 Strict HSPU

Rx+ = 30/20# WB

Rx = as is

AD = 135/95#, HR Push-Up

SD = scaled as needed

Mobility

POST-WOD (Mandatory!)

2min Foam Roll Low Back and Hammies

4min Seated straddle

9.16.17

By: 0

Dynamis CrossFit – CrossFit

Metcon (AMRAP – Reps)

Team of 2

3 MIN: PUSH UP OR KB SWING

*REST 1 MINUTE – SWITCH TO OPPOSITE MOVEMENT

3 MIN: WALL BALLS OR CAL AB/ROW

*REST 1 MINUTE – SWITCH TO OPPOSITE MOVEMENT

3 MIN: AIR SQUAT OR BURPEE PULLUP

*REST 1 MINUTE – SWITCH TO OPPOSITE MOVEMENT

09/15/2017

By: 0

Dynamis CrossFit – CrossFit

Warm-up (No Measure)

8 minute full body warm up

Metcon (AMRAP – Reps)

Kipping Pull Ups

1-5 UB every :30 for 10 sets

RX+: 1-2 ring muscle ups

RX: CTB

AD: kipping pull ups

SD: 1 negative (5 second descent)

Metcon (Time)

For Time:

30 Power Cleans 135#/95#

30/20 Cal Assault Bike

*4 minute time cap

RX: as is

AD: 115#/75#

SD: 95#/65#

At the 4 minute mark…

Metcon (Time)

“X” burpee box jump overs for time

*10 minute cap

**Your burpees are determined by how long part A takes you. 5 seconds = 1 burpee box jump over

***if you time capped on part A, you do 48 burpee box jump overs for time.

i.e.

2 minutes on part A = 24 burpee box jump overs for time

3:08 on part A = 37 burpee box jump overs for time

etc.

RX: 24/20″

AD: step overs

SD: step overs

Mobility

1 round

60 sec box hamstring stretch R

60 sec box hamstring stretch

L

60 second couch stretch R

60 second couch stretch L

+

2 min continuous wrist rocks alternating directions

09/14/2017

By: 0

Dynamis CrossFit – CrossFit

Warm-up (No Measure)

3 min run/bike/row/jump rope/combination – choice

5 minute full body warm up

Metcon (AMRAP – Reps)

3 Rounds with a Partner, one person working at a time…

10 minute window:

150 double unders

50 dumbbell snatches 55#/35#

500m row

…in remaining time

Max Wall Balls 20/14#

Rest 2 minutes between rounds

*score is total wall balls between all 3 rounds

RX: as is

AD: 45/25#, modified double under reps

SD: weight, DU reps

Mobility

3 sets:

10 alternating scorpions

30 sec up-dog stretch, hips off ground, shoulders back, chest up

30 sec down dog stretch

09/13/2017

By: 0

Dynamis CrossFit – CrossFit

Warm-up (No Measure)

400m run

Lower Body/Squat Warm Up

Metcon (AMRAP – Reps)

Every Minute on the Minute for 10 minutes

7 sec Assault Bike Sprint @100%

Score is total calories, hands and feet come off at the 7 second mark, rollover counts.

Metcon (Time)

7 Rounds For Time:

10 Deadlifts 135#/95#

5 Hang Squat Clean Thrusters 135#/95#

*17 minute cap

RX+: 155#/105#

RX: as is

AD: 115#/75#

SD: other weight

Mobility

2 sets

45 second lizard pose R

45 second pigeon stretch R

45 second lizard pose L

45 second pigeon stretch L

09/12/2017

By: 0

Dynamis CrossFit – CrossFit

Warm-up (No Measure)

3 minute jump rope

7 minute PVC Warm Up

Metcon (No Measure)

5 UB Power Snatch on the minute for 10 minutes

*movement efficiency focus over loading

RX+: 135#/95#

RX: 95/65#

AD: 75/55#

SD: hang power snatch

Metcon (AMRAP – Reps)

12 min AMRAP

50 cal row

50 TTB

…in remaining time

max reps strict HSPU

RX: as is

AD: Kipping Knee Raise,

SD: strict knee raise, DB Strict Press

Mobility

3 Rounds:

Shoulder Extension Plank Hold; 20 sec

10 scap circles forward and backward

Ring Pec Stretch: 60 sec continuous