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05/23/2017

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Dynamis CrossFit – CrossFit

Warm-up (No Measure)

3 min jump rope

Arm Swings 10 each:

big forward

big backward

across body

monkey swings

10 kip swings

10 scap pull ups

10 scap push ups

10 kip swings

10 ring rows

10 push ups

10 kip swings

Metcon (No Measure)

16 min EMOM

odd: 8 UB pull ups

even: 8 UB kipping HSPU

RX+: 10 UB CTB, 10 UB HSPU

RX: as is, UB sets of 8

AD: scale reps for unbroken sets, same number for all 16 min

SD: 2 negative pull ups (5 sec descent), 5 DB push press (3 sec negative)

Metcon (Time)

For Time:

30-20-10

Alternating DB Snatch 55/35#

5-3-1

Rope Climbs

*11 min cap

RX+: legless

RX: as is

AD: 45#/25#

SD: weight and sit to stand rope climbs

05/22/2017

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Dynamis CrossFit – CrossFit

Warm-up (No Measure)

400m run

10 samson stretch

10 lunge and twist

10 air squats w/rig assistance

5 slow inch worms with push up

20 slow kip swings

20 empty barbell front squats

20 empty barbell push press

Metcon (No Measure)

40 min EMOM

1: 10 thrusters 95/65#

2: 10/7 calorie row

3: 10 box jumps 24/20″

4: 30 double unders

RX+: 115#/75#

RX: 95#/65#

AD: 75#/55#, step ups

SD: 6 thrusters, 6 box jumps

*scale reps for double unders, everyone should be doing double unders, reps will differ, pick a number and hit it every time

**scale volume before scaling movement

5.19.17

By: 0

Dynamis CrossFit – CrossFit

Warm-up

3 sets

1min AB

10 Alt. RDL (5/ea.)

15 Band Pull Apart

20 Banded Single Arm Press (10/ea.)

Gym Length Duck Walk

BB Smash Pec – 30 reps / side

With empty BB or PVC…

3 Snatch Grip RDL

3 Snatch Extension

3 Muscle Snatch

3 OHS

3 Snatch Grip BTN Push Press

3 Drop Snatch

3 Hang Power Snatch

3 Hang Squat Snatch

A: Metcon (Weight)

Every minute on the minute until failure:

Starting with an empty bar…

Snatch 1 rep and add 10/5# for next rep. When you fail take that weight and perform…

Clean 1 rep and add 10/5# for next rep. When you fail take that weight and perform…

Deadlift 1 rep and add 20/10# for next rep.

Score is total weight lifted for all 3 lifts. Note wt. for each lift in comments
Rx = 45/35# Bar

AD = 15# Bar

squat or power acceptable

5.18.17

By: 0

Dynamis CrossFit – CrossFit

Warm-up

2min AB

2 sets

10 Spiderman

20 Jumping Air Squat

30sec Jump Rope

Couch Stretch 2min/side

A: Metcon (Time)

For Time:

150 Wall Balls 20/14# to 10′

every time you break perform:

5 Burpee Box Jump-Over 24/20″

30 Double Under

20min CAP. If you do not get in under cap, score is 20:00 + remaining WB reps
Rx = as is

AD = 14/10#, 20/16″, DU attempts (45sec max)

SD = scaled accordingly

B: Sand Bag Carry (4 sets x 1 parking lot loop AHAP)

Bear Hug, squeeze tight to chest
rest as needed

5.17.17

By: 0

Dynamis CrossFit – CrossFit

Warm-up

400m Run

3 sets

10 Squat Twist (5/ea.)

2 Inchworm + Pushup

4 Samson Stretch

Banded Shoulder Distraction – 3min/side (forward/back/across)

A: Metcon (Time)

20 Rounds For Time

5 Pull-up

10 Push-Up

15 Air Squats

1 Parking Lot Loop Run

40min CAP. If you do not finish under cap, score = 40:00 + 1sec for ea. remaining rep
Rx+ = 20/14# weight vest 🙂

Rx = as is

AD = 3 Pullup, 6 Pushup

SD = jumping pullups, modified pushups

B: Hollow Rocks (100 reps NFT)

Strict HB rocks

5.16.17

By: 0

Dynamis CrossFit – CrossFit

Warm-up

Gym Length

Inchworm + Downdog

Duck Wak

Row 10sec Max Effort

Rest 30sec

Row 20sec Max Effort

Rest 30sec

Row 30sec Max Effort

Rest 1min

Row 40sec Max Effort

A: 500m Row (Time)

Max Effort 500m Row

B: Back Squat (Every 2min for 20min (10 sets)…)

Sets 1-2: 8-10 reps

Sets 3-4: 5-7 reps

Sets 5-6: 2-3 reps

Sets 7-10: 1 rep

record heaviest single

5.15.17

By: 0

Dynamis CrossFit – CrossFit

Warm-up

2min Assault Easy

10 Alt. RDL (5/ea.)

20 High Plank Shoulder Taps

1min Assault Hard

10 T Pushups (5/ea.)

20 Banded Good Morning

5 Burpee to max height jump

A: Power Clean (In 15min find todays 1RM)

B: Metcon (AMRAP – Rounds)

20min Alt. EMOM (5 sets ea.)

1 – 15/10 Cal Assault Bike

2 – 2 Power Clean @ 185/125#

3 – 12 Deadlift 185/125#

4 – 8 Toes to Bar

Score total completed rounds (20 total possible)
Rx+ = 205/145#, 10 T2B

Rx = as is

AD = 165/110#, 6 T2B

SD = wt. and reps scaled accordingly

Mobility

5-10min POST-WOD roll out low back and QL on foam roller (https://www.youtube.com/watch?v=MnWWDAsEfXk)

05/12/2017

By: 0

Dynamis CrossFit – CrossFit

Warm-up (No Measure)

10 leg swings front to back, across body /leg

10 samson stretch

5 inch worms w push up/updog/downdog

Across Gym x2 each

Monkey Walk (duck walk with fists on ground)

Bear Crawl

Crab Walk

Lizard Crawl

2 rounds:

10 scap pull ups

10 scap push ups

10 kip swings

2 min PVC pass throughs/around the worlds/etc.

Metcon (Time)

2017 Regionals Event 1

1200m Run (or 1500m row if you ran yesterday)

then:

12 rounds

4 HSPU

8 Pull Ups

12 Air Squats

Rx+ – Strict HSPU, C2B PUs, w/ vest

Rx – As is, kipping hspu

Ad – HSPU to 1-2 ab mats

Sd – DB strict press, jumping pull ups

35 min timecap

05/11/2017

By: 0

Dynamis CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

200m Run

Gym Length:

Lunge w/ Twist

Bear Walk

10 Air Squats

Inch Worms, no push up

Crab Walk

10 Push Ups

10 Scap Pull Ups

10 Cat/Cows

10 Bird/Dogs

Weightlifting

Clean (3 reps E2MO2M (24 min))

Take first 5 sets to build.

Then stay at same weight for remainder.

Squat clean.

Metcon

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
18min time cap