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6.7.17

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Dynamis CrossFit – CrossFit

Warm-up

3min Assault Bike

10 Alt. RDL (5ea.)

30 sec Pigeon pose / side

20 Banded GM

30 sec Quad stretch / side

60sec Jump Rope

2min Calf Stretch / side

A: Deadlift (In 15min or less build to 3RM)

B: Metcon (AMRAP – Reps)

4 sets:

In 2min perform

20 Deadlift 185/125#

40 Double Unders

Remaining time AMRAP Cal on Assault Bike

Rest 4min

Score total Cal
Rx = as is

AD = 15 DL, 30 DU

SD = wt. & reps scaled accordingly

DL & DU should take approx. 60-75sec. Reduce reps and wt. to get at least 45-60sec on Bike

6.6.17

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Dynamis CrossFit – CrossFit

Warm-up

2 sets

90sec Row

10 Alt. T-PushUps (5ea.)

10 PVC Pass Thru

10 OHS

30sec Couch Stretch / side

A: Metcon (AMRAP – Reps)

4 sets:

1 min AMRAP Strict HandStand PushUp

1 min Rest

1 min AMRAP Wallball 20/14#

1 min Rest

Score total reps completed
Rx+ = 30/20# WB

Rx = as is

AD = 1-Abmat SHSPU, 20/14# WB

SD = DB Strict Press, 14/10# WB

B: Metcon (Time)

10 RFT (15min Cap)

5 Toes to Bar

10 Burpee to 45# Plate
Rx = as is

AD = 3 T2B

SD = 3-5 kipping knee raise

6.5.17

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Dynamis CrossFit – CrossFit

Warm-up

200m Run

10 Samson

5 Down Dog + Push-Up

10 Squat Twist

10 Jumping Air Squat

then…

60 sec Shoulder Stretch on Box (https://www.youtube.com/watch?v=lTtudkb81FU)

A: High Hang Snatch* + Hang Snatch + Snatch (In 15min build to heavy single of complex)

drop each rep and take 10sec to reset

* for high hang snatch, make sure shoulders are behind bar. Vertical chest and use legs to explode up

B: Metcon (6 Rounds for time)

Every 4min for 24min (6 sets)

30/20 cal Row

15 OHS 95#/65#

score time for each set
Rx+ = 135#/95#

Rx = as is

AD = 75#/55#

SD = wt. (PVC if necessary) & reps scaled accordingly

Choose weight and rep scheme that allows for around 60sec rest per set

OHS should be UB

06/02/2017

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Dynamis CrossFit – CrossFit

Warm-up (No Measure)

200m run

Leg Swings

10 Samson Stretch

5 Inch Worms w/stretches

20 Squats with rig assistance

3 min PVC/empty barbell work/stretches/pass throughs/power clean warm up etc.

Power Clean

10 minute strict clock – build to heavy single for the day

Metcon (Time)

400m run

5 rope climbs

200 double unders

4 rope climbs

100 wall balls 20/14#

3 rope climbs

50 burpee box jump overs

2 rope climbs

25 deadlifts 275#/175#

1 rope climb

400m run

*30 min cap

RX: as is

AD: 3-3-2-2-1 rope climbs, 225#/155#

SD: sit to stand rope climbs, scale double under reps

06/01/2017

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Dynamis CrossFit – CrossFit

Warm-up (No Measure)

400m Run

20 Cross Body Arm Swings (Think Michael Phelps)

20 Monkey Arm Swings (1 Hand behind head, one across chest)

Samson Stretch

Lunge w/twist

Duck Walk

Ostrich Walk

10 Jumping Air Squats

10 RDL/each

10 Ring Rows (2222 tempo)

Metcon (No Measure)

Every 2 mins for 6 sets

5 Sup. Bent Over Rows

20 DUs

5 Sumo Deadlift High Pulls

Rx – 135/95

Ad – 95/65

Sd – Other

Metcon (AMRAP – Rounds and Reps)

21 min AMRAP

20 Burpee Box Jumps

30 Ab mat Sit Ups

60/50 Cal Row

Rx+ – 30″/24″box, 15 GHD Sit Ups, 60/50 Assault Bike

Rx – 24″/20″

Ad – 20″/16″, 40/30 cal row

Sd – other
If you are really beat up from the week, take this opportunity to just move steadily for 21 mins.

5/31/2017

By: 0

Dynamis CrossFit – CrossFit

Warm-up

Mobility

Warm-up (No Measure)

400m Run

Gym Length:

Walking Lunges

Bear Walk x 2

Zombie Walk x 2

Ostrich Walk

Duck Walk

Inch Worms w/Push Up

30 sec Vertical Banded Shoulder Retraction/side

30 sec Horizontal Banded

Shoulder Retraction/side

10 Kip Swings

10 Slow Hanging Knee Raises

10 RDL/side

Weightlifting

Metcon (No Measure)

2017 Regionals Event 4 EMOM

18 min EMOM

1. 20 Nose to Wall Shoulder Taps

2. 8 TTB

3. 12 Kettlebell Deadlifts 70/53

Rx – As Is

Ad – Plank Shoulder Taps, 6TTB and 6 DL

Large Classes: If needed share kettlebells and start on different stations

Metcon

Metcon (Time)

7 Rounds for time

7 Shoulder to Overhead

7 Front Squats

Rx+ – 115/75

Rx – 95/65

Ad – 75/55

Sd – 45/35

9min Cap

5/30/2017

By: 0

Dynamis CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

3 min moderate bike

10 Rig Air Squats

10 Scap Push Ups

5 Push Ups

10 Scap Pull Ups

5 Pull Ups/Ring Rows

PVC

5 Slow & Controlled Strict Press

5 BTN Snatch Strict Press

Take 10 OHS to get to full depth

5 min Pec Mobility

Weightlifting

Overhead Squat (Take 15mins to build to a heavy 5)

10, 8, 8, 6, 5, 5, 5..etc.

Metcon

Metcon (AMRAP – Reps)

4min AMRAP

10/8 cal row

7 burpees over erg

@ 10:00

4min AMRAP

5/4 Cal Assault bike

5 Wall Balls 20/14

@18:00

2min AMRAP

American Kettlebell Swings 53/35

Record total reps across all 3 workouts

Rx – 20/14, 53/35

Ad – 20/14, 44/26

Sd – Scale reps/weight accordingly

Workout should be fast sprints with short transitions

murph

By: 0

Dynamis CrossFit – CrossFit

Warm-up

2 Rounds

200m Run OR 250m Row

10 Alt. Samson Stretch

5 Inchworm

10 PVC Pass Through

10 OHS

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here
Rx = 20/14# Weighted Vest

AD = No Vest

Scaled*

For time:

800m Run OR Row

then…

20 Rounds

5 Ring Row OR Jumping Pull-up

10 Scaled Push-Ups

15 Air Squats

then…

800m Run OR Row

*OR do the whole thing with a partner, sharing reps. Both work same time