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6.9.17

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Dynamis CrossFit – CrossFit

Warm-up

400m Run

10 Bar Kips

10 Scap Pull Ups

60sec Passive Hang

Gym Length

Bear

Crab

Frog (think like duck walk but jumping out of squat)

A: Weighted Pull-ups (Find 3RM)

take small jumps to get most accurate wt.

if you’re still working to get a pull-up, work on most challenging progression (ie. feet elevated Ring-Row, 4-5sec negatives, ect).

B: Metcon (Time)

For Time (15min Cap):

21 Thrusters 95/65#

12 Muscle Up

15 Thrusters 95/65#

9 Muscle Up

9 Thrusters 95/65#

6 Muscle Up
Rx = as is

AD = Chest to Bar

SD = wt. and movement scaled accordinly

6.8.17

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Dynamis CrossFit – CrossFit

Warm-up

20 Light RKB

10 Light Bottoms-Up KB Press / side

10 KB Windmill (5ea.) (https://www.youtube.com/watch?v=ITSmgn_BQgY)

Gym Length – LIGHT KB OH Lunge L-Arm

Gym Length – LIGHT KB OH Lunge R-Arm

A: Front Squat (3 reps Every 2min for 20min (10 sets) )

build to 3RM

B: Metcon (Time)

“Sneaky Grace”

Working 60sec ON, 60sec OFF perform C&J 135/95# until 30 reps have been achieved

Score is time you finish including 60sec rest periods
Rx+ = 155/105#

Rx = as is

AD = 115/75#

SD = wt. scaled accordingly

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.