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8.7.17

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Dynamis CrossFit – CrossFit

Warm-up

90sec Row Straight legs

90sec Row

8min Coaches led warm-up (low back and shoulders focused)

90sec Couch Stretch / side

2min Banded Shoulder Distration / side

A: Snatch Balance (In 20min Build to Heavy Single)

B: Metcon (Time)

3 rounds for time of (12min CAP):

15-cal. row

12 power snatches, 95/65 lb.

9 burpees

Rx = as is

AD = 75/55#

SD = wt. scaled accordingly

08/04/2017

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Dynamis CrossFit – CrossFit

Warm-up (No Measure)

Coaches Led Running Drill Warm Up + Hamstring Focused Warm Up (10 minutes)

Deadlift

15 minutes to Build to a 3RM Deadlift

Metcon (Time)

“DT”

5 Rounds For Time

12 Deadlifts

9 Hang Power Cleans

6 Shoulder to Overhead

*15 min time cap

RX: 155#/105#

AD: 115#/75#

SD: other

08/03/2017

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Dynamis CrossFit – CrossFit

Warm-up (No Measure)

8 min Coaches Led Animal Walks/Dynamic Stretches Across Gym

Bodybuilding EMOM

10 min alt EMOM

Odd: 12 Lying Bicep Curls https://www.youtube.com/watch?v=XMlh8PF9j-o

Even: 12 DB Bent Over Reverse Flies

Metcon (Time)

With a Partner; Switching Every :30

50-40-30-20-10

Alt DB Snatch 55#/35#

Ab Mat Sit-Up

Toes to Bar

Burpee to 6″ Reach

*30 minute time cap

RX: as is

AD: 45#/25#, kipping knee raise

SD: other weight

08/02/2017

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Dynamis CrossFit – CrossFit

Warm-up (No Measure)

Assault Bike

30 sec on, 30 sec off @moderate effort

x5

Coaches Led Warm Up; 8 min (full body)

Squat Snatch

A. 10 min to build to a tough single

then…

Drop to 70% of “A” and perform 3 touch and go squat snatches on the minute for 7 minutes

Metcon (Time)

For Time with an 8 minute time cap:

40/30 cal assault bike

….

5 Rounds

9 Thrusters 95#/65#

35 double unders

RX: as is

AD: 20 double unders

SD: 10 double unders or less, weight

*Score is time, 1 sec for every rep not completed if time capped

08/01/2017

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Dynamis CrossFit – CrossFit

Warm-up (No Measure)

10 minute Coach-Led Warm-Up (shoulder intensive)

Bench Press

A. In 10 min, build to a 3RM Bench Press;

then…

10 min Alt EMOM:

ODD: 3 Bench Press @80% of “A”

EVEN: 5-10 strict pull ups OR 10 strict ring rows

*score 3RM

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

2 Rope Climbs

10 S2O 135#/95#

RX+: 155#/105#, legless

RX: as is

AD: 115#/75#

SD: weight, sit to stand rope climbs

07/31/2017

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Dynamis CrossFit – CrossFit

Warm-up (No Measure)

400m run

Coaches Led Warm Up 8 minutes (Squat focused)

Front Squat

A. In 10 min, build to a 3RM

then…

Every 2:00 for 3 sets;

3 Pause Front Squats at 80% of “A” (2 sec pause in the bottom)

*score your 3RM

Metcon (Time)

2 Rounds For Time:

45 Wall Balls 20/14

30 Box Jumps 24″/20

15 squat cleans 135#/95#

*17 min cap

RX+: 185/125, 30/24

RX: as is

AD: 95/65#

SD: weight + box step ups

07/28/2017

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Dynamis CrossFit – CrossFit

Warm-up (No Measure)

400m run

Coaches Led Warm-Up (Full Body) 8 minutes

Squat Snatch

In 15 minutes, build to a heavy single for the day

Power Clean + Split Jerk

In 15 minutes build to a heavy single for the day

Back Squat 5×5

Every 2:30 for 5 sets

*4 minutes to warm up to first set weight

**record average weight across all 5 sets

07/27/2017

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Dynamis CrossFit – CrossFit

Warm-up (No Measure)

200m run

Coaches Led Warm Up 8 min

(Upper Body Focus)

Metcon (Time)

With a Partner; Switching Every :30

100 Bench Presses 115#/75#

100 Alt DB Snatches 45/25#

100 Hand Release Push Ups

100 Alt DB Snatches 45/25#

100 Single Arm DB S20 45/35#(switching arms every 5 reps)

100 cal assault bike

*40 minute time cap

RX+: 135/95#, 55/35#

RX: as is

AD: 95#/65#

07/26/2017

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Dynamis CrossFit – CrossFit

Warm-up (No Measure)

400m run

Coaches Led Warm-Up (core/hips/hamstring focus) 8 minutes

Metcon (Time)

Running Clock:

1K Row For Time

*6 min cap

@7:00 mark…

15-12-9

BBJO 24/20″

TTB

*7 minute time cap (14 min total)

**Score is Row Time + Workout Time

RX: as is

AD: Burpee box step over

SD: Kipping Knee raise

DL/Hang Power Clean

In 15 minutes, build to a max

3 Deadlifts + 2 Hang Power Cleans + 1 Front Squat

*Touch and Go deadlifts, no resetting

07/25/2017

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Dynamis CrossFit – CrossFit

Warm-up (No Measure)

2 minutes jump rope

Coaches Led Warm Up (upper body focus) 8 minutes

Split Jerk

5 Touch and Go Reps every 2 minutes for 10 minutes (building)

*Footwork and punching underneath the bar FOCUS

Metcon (Time)

2 min AMRAP

15/10 cal assault bike

1 rope climb

3 Rounds For Time

10 S2O 135/95#

10 pull-ups

*Rest 4 min bw AMRAP

**2 minutes to do 15 cal assault bike and 1 rope climb, then as much of the 3 rounds as possible. At the 2 minute mark, rest 4 minutes. After 4 minutes rest, 2 minutes again to complete the 15 cal AB and 1 RC buy-in, and pick up where you left off in the 3 Rounds.

***Score is total time to complete the 3 Rounds, including Rest time

****26 minute time cap

RX+: Legless RC, CTB, 155#/105#

RX: as is

AD: 115#/75#

SD: 10/8, weight, sit to stand RC