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9.20.17

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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

09/11/2017

By: 0

Dynamis CrossFit – CrossFit

Warm-up (No Measure)

200m run

Full Body Warm Up

Metcon (Time)

“Glen”

For more information on Glen Doherty and to donate to the Glen Doherty Memorial Foundation, follow the link below:

http://www.glendohertyfoundation.org/

For Time:

30 Clean and Jerk 135#/95#

Run 1 Mile

10 Rope Climbs

Run 1 Mile

100 Burpees 6″ reach

*45 minute cap

**4K Assault per 1 mile run if unable to run

RX: as is

AD: 95#/65#

SD: weight, sit to stand rope climbs, 800m run and 50 burpees

09/08/2017

By: 0

Dynamis CrossFit – CrossFit

Warm-up (No Measure)

Full Body Warm Up

Metcon (AMRAP – Reps)

6 min AMRAP

6 Thrusters 115#/75#

6 Power Snatch 115/75#

rest 4 min

6 min AMRAP

6 Squat Snatch 115/75#

12 Wall Balls

rest 4 min

6 min AMRAP

6 Hang Power Clean and Jerk 115/75#

6 Kipping HSPU

rest 4 min

6 min AMRAP

6 OHS 115/75#

6 Burpees Over Bar

*SCORE IS TOTAL REPS

**YOU MUST USE SAME WEIGHT FOR ALL AMRAPS

RX+: 135/95#

RX: as is

AD: 95/65#

SD: other/movements

Mobility

2 sets

10 alternating 90-90 swivel hips

https://www.youtube.com/watch?v=k1j2ue98QS0

60 sec box hamstring stretch right

60 sec box hamstring stretch left

60 sec box pigeon stretch RIGHT, internal rotation

60 sec box pigeon stretch LEFT, internal rotation

https://www.youtube.com/watch?v=r8FMF8GsAvU