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07/10/2017

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Dynamis CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

400m Run

Gym Length:

Walking Lunges

Inch Worms

High Knees

Duck Walk

Butt Kickers

Ostrich Walk

Zombie Walk

10 Air Squats

10 Scap Push Ups

10 Max Height Jumping Air Squats

10 Push Ups

PVC:

1 min pass throughs/ATW

10 Strict Press

10 Overhead Squats

Barbell:

Coach Led Snatch Warm Up

Weightlifting

Snatch (20 min build to heavy single)

Metcon

Metcon (Time)

FiboSNATCHi

1*1*2*3*5*8*13*21*34

Kettlebell Snatch 53/35

* 10 Air Squats

10min TIMECAP

@14:00

Not for time

100 Hollow Rocks

Rx+ – Add round of *55

Rx – 53/35#

Ad – 35/18#

Sd – Dumbbell/Other
Sequence:

Round is total reps of previous two rounds

Do equal reps on each hand, split however you want.

For example:

Alternate each rep

or

Round 1+2 Right Hand

Round 3 Left Hand

Round 4 + 5 Right Hand

Round 6 Left Hand

07/07/2017

By: 0

Dynamis CrossFit – CrossFit

Warm-up (No Measure)

10 min clock

self directed warm-up and mobility

*perform warm up exercises that focus on warming YOU up most efficiently

3RM Thruster (from ground)

15 minutes to build to a 3RM thruster (from the ground)

Metcon (Time)

For Time:

200m run

20 power clean and jerk 115/75#

200m run

20 pull ups

200m run

20 squat clean thrusters 115/75#

200m run

20 pull ups

200m run

20 power clean and jerk 115/75#

*14 min time cap

RX+: 135#/95#, CTB

RX: as is

AD: 95/65#

SD: jumping pull ups

*10/8 calorie assault bike if unable to run

07/06/2017

By: 0

Dynamis CrossFit – CrossFit

Warm-up (No Measure)

2 min assault bike

2 min jump rope

10 samson stretch

10 leg swings each way/side

5 inch worms w/push up and down dog

20 steps duck walk

20 steps ostrich walk

20 kip swings

20 pvc pass throughs

Power Snatch

3 Touch and Go Reps every 2 minutes for 7 sets (building until form breaks down, then drop some weight and finish out the 7 sets)

Metcon (Time)

AMRAP 2

20/15 cal assault bike

100 Alt DB Snatch 45/35#

Rest 2 min

*16 min time cap

Essentially 100 alt db snatch for time, with 2 minute intervals to work, 2 minute intervals to rest. HOWEVER, each 2 minute “work” period starts with a 20/15 cal assault bike, with the remaining time being as many DB snatches as possible

*If completed, score is total time–including rest time (i.e., 13:59

*If time capped, score is 16 minutes plus 1 second for every rep not completed

RX: as is

AD: 15/10 cal assault, 35/25#

SD: 10/8 cal assault, weight

07/05/2017

By: 0

Dynamis CrossFit – CrossFit

Warm-up (No Measure)

12 min AMRAP

Parking Lot Loop Jog

10 kip swings

10 Hand Release Push Ups

20 sec side plank on hand left

20 sec side plank on hand right

Strict Press

Every 2 minutes for 10 minutes

3 Strict Press (AHAP for all sets, 3-5 minutes to warm up to working weight prior to starting)

Metcon (No Measure)

20 min EMOM

1: 8 Kipping HSPU

2: 8 TTB

3: 8 Shoulder to Overhead 115#/75#

4: 30 second moderate effort row

RX: as is

AD: Scale HSPU/TTB Reps, 95#/65#

SD: DB Push Press, Kipping Knee Raise, Weight

07/04/2017

By: 0

Dynamis CrossFit – CrossFit

Metcon (AMRAP – Rounds and Reps)

(Partner) “1775(ish)”

60 min AMRAP

34 Power Cleans (alternate reps) 135#/95#

75 front squats 135/95 (break however you want)

…then take barbell and plates apart….

Barbell Carry as a pair, then come back and each partner carries a plate to the barbell, where they put the plates back on and begin next round.

07/03/2017

By: 0

Dynamis CrossFit – CrossFit

Warm-up (No Measure)

10 arm circles forward

10 arm circles backward

10 across body

10 monkey swings

(10 kip swings

10 ring rows

10 hand release push ups)

x2

then…

Get Benches Out/Set Up For Bench Press

3RM Bench Press

10 min to build to a 3RM Bench Press

Metcon (AMRAP – Reps)

5 min AMRAP

Bar Facing Burpees

Rest 5 min (must complete 400m run during this period)

5 min AMRAP

Burpee Box Jump Overs 24/20

Rest 5 min (must complete 400m run)

5 min AMRAP

Burpees to 6″ Reach

Rest 5 min (must complete 400m run)

5 min AMRAP

Bar Facing Burpees

*Score is total burpees

**RX is jump and land with two feet on bar facing burpees, and jump with two feet on box

6.30.17

By: 0

Dynamis CrossFit – CrossFit

Warm-up

400m Run

Gym Length

Samson

Crab Walk

Spiderman

Inchworm + Push-up + Down Dog

BB Smash Pecs 30 reps per side

A: Snatch Extension + Hang Snatch + Snatch (Build to heavy 1 of complex in 15min)

keep wt. light and work on tech. Lifts are squat but make sure form is best possible

ok to drop, take 10sec to reset (no more than 10sec tho!)

B: Metcon (Time)

15 RFT (20min CAP)

5 Power Snatch 75/55#

5 Burpee Box Jump Over*

If capped score = 20:00 + 1sec for each remaining rep
Rx+ = 95/65

Rx = as is

AD = 65/45#

SD = wt. scaled accordingly

* BBJO Open Style facing perpendicular to box

6.29.17

By: 0

Dynamis CrossFit – CrossFit

Warm-up

10/7cal AB EASY

10 RDL

10 Lunge+Twist

10 Cherry Pickers

10 Hollow Rocks

10/7cal AB FAST

A: Deadlift (In 10min or less build to heavy 5)

B: Metcon (AMRAP – Reps)

5 sets

30sec Assault Bike

30sec Deadlift 245/165#

30sec Toes to Bar

Rest 3min

Score total Reps (Cal + DL + T2B)
Rx = as is

AD = 195/135#

SD = wt. scaled accordingly, kipping knee raise

6.28.17

By: 0

Dynamis CrossFit – CrossFit

Warm-up

10 Bar Kips

30sec Down Dog

20 High Plank Shoulder Taps

10 T Push-Ups

Banded Shoulder Distraction – 3min per side

2 sets

3 Ring Dip (or scaled variation)

3 Pull-up (or scaled variation)

A: Metcon (AMRAP – Reps)

Alt. EMOM for 16min (8 sets Ea.)

1 – 4-8 Ring Dip

2 – 30 sec Double Under

Score total reps (Ring Dips + DUs)
Rx+ = 8-10 Ring Dips, 45sec DU

Rx = as is

AD = Strict Dips, DU attempts

SD = scaled accordingly

Rest 4min then part B

B: Metcon (AMRAP – Reps)

Alt. EMOM for 16min (8 sets Ea.)

1 – 4-8 Chest to Bar Pull-Ups

2 – 30 sec Double Under

Score total reps (PU + DUs)
Rx+ = 8-10 C2B, 45sec DU

Rx = as is

AD = Chin over bar PU, DU attempts

SD = scaled accordingly

6.27.17

By: 0

Dynamis CrossFit – CrossFit

Warm-up

3 sets

60 sec Assault Bike

6 RDL

6 Light Bottoms-Up KB Press per arm

12 Lunge + Twist (6/side)

Couch Stretch 2min per side

A: Back Squat (E2MO2M for 20min (10 sets) – 5 reps)

Use 1st 5 sets to gradually build up to moderate/heavy 5 and get 5 sets of a heavy 5

B: DB DT (Time)

5 RFT (15min CAP)

12 DB Deadlift 45/25#*

9 DB Hang Power Clean**

6 DB Shoulder to Overhead

Rx+ = 55/35#

Rx = as is

AD = 35/15#

SD = scaled accordingly
* DB DL = 1 head of DB must touch ground

** DB HPC = DB head touches shoulder