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10/16/2017

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Dynamis CrossFit – CrossFit

Warm-up (No Measure)

400m run

squat warm up

Back Squat (5×5)

7 min to warm up to heavy 5 then…

5 reps every 2 min for 10 min

DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009
To learn more about DT click here
*13 minute time cap

RX: as is

AD: 135#/85#

SD: other

Mobility (No Measure)

2 sets

30 sec pigeon right

30 sec pigeon left

30 sec lizard right

30 sec lizard left

30 sec couch right

30 sec couch left

10.13.17

By: 0

Dynamis CrossFit – CrossFit

Warm-up

800m Run OR 1k Row

5min Coaches led WU – low back, shoulder specific

5min BB WU

A: Metcon (AMRAP – Reps)

8 min EMOM

3 Power Clean + S20 135#/95#

Rx = as is

AD = 115/75

SD = scaled as necessary
score total reps

B: Metcon (AMRAP – Rounds and Reps)

6min AMRAP

6 Hang Squat Clean 135/95#

6 Bar Facing Burpees

Rx = as is

AD = 115/75#

SD = scaled as necessary
you should be at a weight where Hang Cleans are unbroken for most if not all of the WO

C: Mobility (No Measure)

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

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

Ect.
15-20 min. BE PRODUCTIVE!

10.12.17

By: 0

Dynamis CrossFit – CrossFit

Warm-up

400m run or 500m row then get to it…

A: Handstand Strengthening and Progressions (1 time through)

1) Hollow Hold 4 sets x 20sec Hold, 40sec Rest

2) HollowBody High Plank Shoulder Taps 4 sets x 20 reps, 1min rest

3) Feet Elevated Back Bridge; 4 sets; 20 sec hold; rest as needed

4) Handstand Press into Wall*: 4 sets x 20sec hold, rest 40sec

5) Wall-Walk Nose to wall 4 sets x 2 reps, 1min rest

6) Kick up to Hand-Stand** accumulate 15-20 reps

7) Hand Stand Hold (either up against wall or freestanding) 20-30sec, rest as needed
feet together for ALL HollowBody positions

* lying face down, toes pointed, hands actively pressed into wall

** hands on ground THEN kick-up

B: Metcon (AMRAP – Reps)

With a Partner (1 works at a time)…

Max Reps:

3 min Handstand Push-ups

Rest 2min

3 min Toes to Bar

Rest 2min

3 min Row for Cal

Rx = as is

AD = 35/15# DB Strict Press, Kipping Knee Raise

SD = scaled as needed
score = total HSPU + T2B + Cals

Mobility

Lizard Pose; 45 sec/side

Standing Hip CARs; 3 slow controlled reps/side x 3

10.11.17

By: 0

Dynamis CrossFit – CrossFit

Warm-up

2min Jump Rope

6min Coaches led WU – shoulders, lats

2min Jump Rope

A: Chest-To-Bar Pull-ups (10min Alt EMOM (5sets):)

1 – 30sec C2B/Pull-Up practice*

2 – 30 sec Double Under practice

* this isn’t meant to be max pull-ups in 30sec. Just practice efficiency with the kip/butterfly or even work to get your 1st one!

If no pull-up yet, work most challenging progression… negatives, feet elevated ring-row, ect

B: Metcon (Time)

For Time (20min CAP):

120 Double Under

60 Pull-ups

60 Alt. DB Snatch 50/35#

120 Double Under

Rx+ = C2B

Rx = as is

AD = DU attempts (don’t spend more than 3min on 120 reps!), Jumping Pull-ups, 35/25# DB

SD = 200 single unders ILO 120 DUs

Mobility

Foam roll lats – 2min/side

Banded shoulder distraction 2min/side

10.10.17

By: 0

Dynamis CrossFit – CrossFit

Warm-up

400m Run

10min Coaches led WU – posterior chain specific

A: Front Rack Lunge (4 sets – 10-12 reps per leg)

STEP BACK

Start with Weaker leg and have that side dictate wt. and reps

Make sure to hit high range (12 reps) on 1st 2 sets

rest 1-2min btw sets

B: Metcon (AMRAP – Reps)

Complete as many rounds as possible in 10 minutes of:

3 burpee box jump-overs 24/20″

3 deadlifts 225/155#

6 burpee box jump-overs

6 deadlifts

9 burpee box jump-overs

9 deadlifts

Etc.

Rx = as is

AD = 185/135#

SD = scaled accordingly
Completed Rnds:

9 = 36 reps

12 = 60 reps

15 = 90 reps

18 = 126 reps

21 = 168 reps

24 = 216 reps (good fer you;)

Mobility

Foam Roll back 4min

Banded Seated Straddle 4min

10.9.17

By: 0

Dynamis CrossFit – CrossFit

Warm-up

3min AB

7min Coaches led Shoulder + Hip specific WU

A: Snatch + 2 Overhead Squats (Every 2min for 16min (8 sets) build to heavy 1)

3 Squats total
EVERYBODY starts with an empty BB!

B: Metcon (Time)

For Time (10min CAP):

Assault Bike 30/20 cal

10 OverHead Squats 115/75#

Assault Bike 20/15 cal

20 Front Squat 115/75#

Assault Bike 10/7 cal

30 Back Squat 115/75#

Rx+ = 135/95

Rx = as is

AD = 95/65#

SD = scaled accordingly

Mobility

30 pec smash w/ BB each side

90sec Couch stretch each side

10/06/2017

By: 0

Dynamis CrossFit – CrossFit

Warm-up (No Measure)

3 min jump rope

7 min lower body warm up ending with empty barbell:

10 high hang power clean

10 front squat

5 hang squat clean

5 below knee hang power clean

Squat Clean (Heavy Single)

15 minutes to build to a max

CrossFit Games Open 17.5 (Time)

10 rounds for time of:

9 thrusters 95# / 65#

35 double-unders

*40 minute time cap
*20 minute cap/NOT 40

AD: scaled reps double unders

SD: wall balls and 35 single unders

Mobility (No Measure)

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

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

Ect.
Spend remainder of class time cooling down

10/05/2017

By: 0

Dynamis CrossFit – CrossFit

Warm-up (No Measure)

5 min row/bike/run/jump rope/combo

5 min dynamic warm up, full body

Metcon (Time)

For Time:

100 cal row

50 burpee box jumps 20″

1 mile run (75/60 cal assault bike)

50 bar facing burpees

*35 minute cap

RX+: 100 cal assault bike instead of row

RX: as is

AD: burpee box step ups

Gymnastics

2 Rounds

10 sec hollow hold

10 tuck ups

10 sec arch hold

2 candlesticks

+

5 sets

20 sec side plank R (on hand)

rest 10 sec

20 side plank L

rest 10 sec

10/04/2017

By: 0

Dynamis CrossFit – CrossFit

Warm-up (No Measure)

400m run

8 minutes of walking like an animal

Deadlift

15 minutes to build to a 2RM Touch and Go

Metcon (AMRAP – Reps)

Deadlift/Assault

10 min EMOM

ODD: 10 UB Deadlifts 225#/155#

EVEN: 45 second Max Cal Assault Bike

*score is total cal assault bike

**assault shouldn’t be a sprint, but it should be a challenging pace each time in order to get as many calories as possible

***if more than 6 people, stagger start so everybody begins on deadlifts

RX+: 275#/185#

RX: as is

AD: 185#/125#

SD: other weight

Mobility

Box Hamstring Stretch; 60 sec continuous each side

Squat Hip Pulses; 20 reps each side (bottom of squat, push right knee out with right hand, use wall for assistance)

Swivel Hips 90-90; 10 alternating reps

Side to Side Cossack Squats; 20 reps

Weightlifting