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11/09/2017

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Dynamis CrossFit – CrossFit

Warm-up (No Measure)

Coaches Led WU/Animal Walks

Metcon (AMRAP – Rounds and Reps)

“Scooter”

AMRAP 35 minutes with a Partner, Switching per round

30 double unders

15 pull ups

15 hand release push ups

100 meter sprint

*100 meter sprint is to the opposite garage door and back

**score is total rounds bw you and partner

***if unable to run, 10/7 cal row

RX: as is

AD: 10 pull ups, 10 push ups

SD: 10 ring rows 10 push ups (elevated hands)

11/08/2017

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Dynamis CrossFit – CrossFit

Metcon (4 Rounds for time)

4 sets:

For Time:

15 Burpee Box Jump Overs 24/20 (box facing)

Rest 3 minutes between sets

Front Squat (6×6)

Every 2 minutes for 6 set s

3 min Assault (AMRAP – Reps)

Assault Bike

3 min max cals

11/07/2017

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Dynamis CrossFit – CrossFit

Metcon (Time)

For Time:

75 Push Presses 115/75# (barbell from ground)

*10 minute cap

RX+: 135/95#

RX: as is

AD: 95/65#

SD: other weight, 50 reps

Metcon (No Measure)

20 min EMOM

1: 2 Rope Climbs

2: 10 kipping hspu

3: 8 kipping pull ups

4: 35 Double Unders

RX+: legless, 10 Chest to Bar

RX: as is

AD: modified reps

SD: ring rows, seated DB press, sit to stand rope climbs

11/06/2017

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Dynamis CrossFit – CrossFit

Power Snatch (10 x 2)

2 on the minute for 10 minutes @65% of 1RM Snatch

Power Clean (10 x 2)

2 on the minute for 10 min @70% or 1RM Clean

Metcon (2 Rounds for time)

For Time

0-8 minutes

30 Box Jump Overs 24/20

30 Toes to Bar

30 Alt DB Snatch 45/35

8-16 minutes

30 Alt DB Snatch 45/35

30 Toes to Bar

30 Box Jump Overs 24/20

RX+: 50-50-50

RX: as is

AD: 35/25#

SD: as needed

11.3.17

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Dynamis CrossFit – CrossFit

Warm-up

3min AB

5min Coaches specific WU – squat!

A: Back Squat (15-20min to find 1RM)

B: Metcon (5 Rounds for reps)

5 sets

From 0:00-2:00 complete…

2 Rope Climbs

and then remaining time

Max Cal on Assault Bike

Rest 2min

Rx+ = legless

Rx = as is

AD = 1 RC

SD = 12 Ring Rows
Score cals per round

Mobility

3min BB smash quads each side

11.2.17

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Dynamis CrossFit – CrossFit

Warm-up

2min Jump Rope

6min coaches snatch WU

and then BB snatch WU and immediately into…

A: High-Hang Snatch (3 sets, build to moderately heavy single)

B: Hang Snatch (3 sets, build to moderately heavy single)

Drop back down and then build back up

B: Snatch (Find 1RM in 15min or less)

Mobility

10-15min mobility of choice

11.1.17

By: 0

Dynamis CrossFit – CrossFit

Warm-up

4min Row

7min Coaches led WU – low back, legs

A: Deadlift (In 15min find 1RM)

B: Metcon (Time)

4 RFT (13min CAP)

20/15 Cal Row

10 DB Deadlift 45/35#

5 DB Burpee Box Step-Over 45/35#

Rx = as is

AD = 35/25#

SD = scaled as needed

Mobility

foam roll low back – 3min

seated straddle – 3min

10.31.17

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Dynamis CrossFit – CrossFit

Warm-up

2min AB

8min Coaches led WU – upper body

A: Shoulder Press (5, 5, 3, 3, 2, 1, 1, 1 until you find 1RM)

rest as needed btw sets

small jumps once it starts to get heavy

B: Metcon (Time)

10 RFT (25min CAP)

4 Strict Handstand Push-Up

200m Run*

Rx+ = 6 Strict Handstand Push-Up

Rx = as is

AD = 1-Ab Mat

SD = scaled accordingly
*Sub 300m row OR 15/10 AB if you’re injured or pregnant

Mobility

3min banded shoulder distraction per side

10.30.17

By: 0

Dynamis CrossFit – CrossFit

Warm-up

3min Row

7min coaches specific WU – posterior chain + shoulder stabilization

A: Clean and Jerk (In 20min find 1RM)

B: Metcon (AMRAP – Reps)

15min AMRAP

30 Double Under

3 Toes to Bar

3 Squat Clean 165/115#

60 Double Under

6 Toes to Bar

6 Squat Clean

90 Double Under

9 Toes to Bar

9 Squat Clean

120,12,12,150,15,15 and so on…

Rx+ = 205/140#

Rx = as is

AD = DU attempts*, 135/95#

SD = singles, strict straight leg raise, wt. scaled accordingly

* don’t spend forever on DUs. Figure roughly 1sec per rep. Count your fails and move on
Score total reps

Completed…

Round 1 = 36 reps

Round 2 = 108 reps

Round 3 = 216 reps

Round 4 = 360 reps

Round 5 = 540 reps

Mobility

2min Foam Roll Quads / ITB

90sec Couch stretch per side