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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

07/24/2017

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Dynamis CrossFit – CrossFit

Warm-up (No Measure)

400m run

Coach Led Warm Up; 8 minutes

Front Squat 5×5

Every 2:30 for 5 sets, 5 Front Squats

(5 min to warm up to working weight, then 5 sets of 5 on the clock, all at the same weight)

Metcon (Time)

For Time:

90 wall balls 20/14

60 Box Jumps 24/20″

30 Squat Cleans 135#/95#

*17 min time cap

**1 sec for every rep not completed if capped

RX+: 185#/125#, 30/24″

RX: as is

AD: 115#/75#

SD: other, step ups

7.21.17

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Dynamis CrossFit – CrossFit

Warm-up

4min Row

Gym Length

Over Under Hurdles

Bear Crawl w/ Plate on Back (https://www.youtube.com/watch?v=PlC4BAQH7Os)

10 PVC Pass-Through

10 OHS

10 Bar Kips

Couch Stretch 2min / side

A: Hang Clean + Clean (In 15 min build to heavy single of complex)

both squat
not maxing. keep technique perfect. call it when it feels off

B: Metcon (Time)

Fran O’Clock

2min ON

1min OFF

21-15-9 (11 min CAP)

Thrusters 95/65

Pull-Ups

Score = time including rest

Rx = as is

AD = 75/55#

SD = wt. scaled as needed
0:00-2:00 work

2:00-3:00 rest

3:00-5:00 work

5:00-6:00 rest

6:00-8:00 work

8:00-9:00 rest

9:00-11:00 work – TIME!

7.20.17

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Dynamis CrossFit – CrossFit

A: Double-Unders (4min AMRAP)

Warm-up

3 sets

10 Arm Circles / ea. direction

10 PVC Pass Through

10 High Plank Opp. Knee to Opp. Elbow

2min Partner Shoulder Stretch – https://www.youtube.com/watch?v=fN7bflIyEf8

Foam Rolls Back and Lats – 2min per side

B: Metcon (AMRAP – Reps)

Assault Bike / Row / Run*

For 30min @ Easy Pace

Every 5min (6 sets) perform…

10 Box Jump Over 24/20″

1 set UB Toes -to-Bar**

Score total T2B

Rx = as is

AD = UB set Strict Straight Leg Raise

SD = T2B scaled to most challenging progression
* For run plan on 400-600m. About 3min at easy pace

**2min MAX for Box Jump Over and T2B combined

If your shoulders are beat up from the week sub 30 sec Hollow-Rock for T2B

7.19.17

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Dynamis CrossFit – CrossFit

Warm-up

3min Row

20 Banded Goodmorning

10 RDL

5 Inch Worm + DownDog

A: Metcon (AMRAP – Reps)

10 sets

30 sec TnG Power Snatch 75/55#

30 sec Rest

Score total reps

Rx = as is

AD = 65/45#

SD = wt. scaled as necessary
BB should be moving for entire 30 sec. Practice re-gripping, breathing and moving efficiently for all 10 sets

Rest 5min then…

B: Metcon (AMRAP – Reps)

10 sets

30 sec TnG Power Clean 95/65#

30 sec Rest

Score total reps

Rx = as is

AD = 65/45#

SD = wt. scaled as necessary
BB should be moving for entire 30 sec. Practice re-gripping, breathing and moving efficiently for all 10 sets

C: Metcon (AMRAP – Rounds and Reps)

12min AMRAP

9 DB Deadlifts 45/35#*

6 Burpee

3 DB Power Clean 45/35#**

Rx = as is

AD = 35/25#

SD = wt. scaled as needed
*For both DL and PC 1-head of DB must touch floor.

** For PC 1-head of DB must touch top of shoulder

Mobility

POST WOD

BB Smash Pecs x 30 reps per side

7.18.17

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Dynamis CrossFit – CrossFit

Warm-up

2 sets

20 Air Squats

10 Hollow Rocks

10 Bar Kips

20 High Plank Shoulder Taps

60 sec Assault Bike

3min Banded Shoulder Distraction

A1: L-Sit (4 sets x Accumulate 30sec Hold)

Scale with knees tucked and/or one-leg straight, one tucked

Rest 90 sec

after 1 set move to A2

A2: Shoot Throughs (4 sets x 30 sec Max Reps)

Rest 90 sec

B: Metcon (Time)

10 RFT (15min Cap)

10/7 Cal Assault Bike

1 Rope Climb

Rx+ = legless

Rx = as is

AD = 1/2 RC

SD = 7 Ring Rows ILO 1 RC

7.17.17

By: 0

Dynamis CrossFit – CrossFit

Warm-up

Parking Lot Loop

High Knees

Butt Kicks

High Skip

Gym Length

Samson Stretch

Burpee Broad Jump

30 Push-up on 30″ Box (try and go UB)

Foam Roll Quads – 2min per side

A: Bulgarian Split Squat (4 sets x 6-8 reps per leg)

start w/ weaker leg and have that side dictate wt.

make sure first set you get 8 reps.

go up in wt. each set only dropping down to 6 reps due to wt.

B: Metcon (5 Rounds for reps)

5 Sets

3min AMRAP

10 WallBall Push-Ups*

15 WallBall 20/14# to 10′

20 WallBall Sit-Ups

Rest 1min btw sets

Rx+ = 30/20#

Rx = as is

AD = 14/10# WB, Regular Push-Ups

SD = wt. and PU scaled as needed
*https://www.youtube.com/watch?v=7GKXPkPKlI0

Start back at the top (WB PU) with each set

07/14/2017

By: 0

Dynamis CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

400m run

20 Air Squats (use rig and hit perfect positions)

200m run

10 single leg rdl

10 no push up burpees

Duck walk (1 air squat every 2 steps)

Bear crawl

Sideways crabwalk (right)

Inch worms

Sideways crabwalk (left)

Weightlifting

Front Squat (20 mins to find heavy single)

Metcon

Metcon (Time)

20 rounds for time

1 Deadlift 315/225

2 Push Ups

3 Pull Ups

4 Box Jumps 30/24″

20min Timecap

Rx+ – 405/275

Rx – as is

Ad – 225/155, 24/20″

Sd – other