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10/26/2017

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Dynamis CrossFit – CrossFit

Warm-up (No Measure)

Animal Walks!

Metcon (Time)

For Time:

With a Partner; Switching Every :30

3 Rounds:

100 Double Unders

75 Wall Balls 20/14#

50 Burpee Box Jump Overs 24/20″ (can use hands, both feet must touch)

25 Squat Cleans 155/105#

*40 minute cap

RX+: 185/125#

RX: as is

AD: 135/95#

SD: weight, step overs

10/24/2017

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Dynamis CrossFit – CrossFit

Warm-up (No Measure)

Upper Body Intensive Warm Up

Push Jerk x 2 + Split Jerk (5 x 3)

5 minute warm up

5 working complexes AHAP, rest 2 minute between sets

Metcon (AMRAP – Reps)

3 min AMRAP

5 Pull-Up

5 Hand Release Push-Ups

Rest 2 min

3 min AMRAP

5 toes to bar

5 burpees to 6″ reach

rest 2 min

3 min AMRAP

5 Pull-Ups

5 Kipping HSPU

*score is total reps

RX+: CTB, strict HSPU

RX: as is

AD: range of motion on hspu

SD: ring rows, db presses (seated/strict), range of motion

10/23/2017

By: 0

Dynamis CrossFit – CrossFit

Warm-up (No Measure)

400m run

Squat Warm Up

Back Squat (3×3)

8 minutes warm up, then 3 sets of 3 AHAP, rest 2-3 minutes between working sets

Metcon (Time)

10 Rounds for Time:

4 Power Cleans 165/105#

8 Wall Balls 20/14

12 Box Jump Overs 24/20″

*20 minute cap

RX+: 205/145#

RX: as is

AD: 135/85#

SD: step overs, weight

Mobility

20 alternating scorpions

60 sec pigeon stretch/side

10/20/2017

By: 0

Dynamis CrossFit – CrossFit

Warm-up (No Measure)

3 min run/bike/row etc.

Dynamic Warm Up 5 minutes

Front Squat (5RM)

15 minutes to build to a 5 rep max

Thruster (1 Rep Max)

7 min to build to a max from the rack

Metcon (Time)

20-15-10-5

Thruster

Power Snatch

RX+: add GHD Sit ups, 95#/65#

RX:75/55#

AD: 65#/45#

SD: Hang power Snatch, weight

*12 minute time cap

10/19/2017

By: 0

Dynamis CrossFit – CrossFit

Warm-up (No Measure)

3 min Jump Rope

Dynamic Upper Body Warm Up

Ring Row/Push Up

In ~15 minutes:

For quality;

50 ring rows

50 HR Push Ups

*NOT for time, don’t rush. perfect form.

Metcon (Time)

With a Partner; Alternating Rounds;

20 Total Rounds For Time:

10/7 Cal Assault Bike

35 Double Unders

*25 minute Cap

AD: 7/5, 20 Double Unders

SD: 7/5 DU Reps

Mobility

5 min self-directed mobilty work/cool down

10/18/2017

By: 0

Dynamis CrossFit – CrossFit

Warm-up (No Measure)

200m run

Animal Walks/Lower Body Dynamic Warm Up

Power Clean (5 reps on the 2 minutes)

5 TnG Reps on the 2 minutes for 20 minutes, building across all 10 sets (start light, or else)

*Record heaviest

Metcon (AMRAP – Reps)

8 min AMRAP

40 Cal Row

30 Shoulder to Overhead 110/80#

20 Bar Facing Burpees

RX: as is

AD: 95/65#

SD: Other

Mobility

Box Hamstring Stretch 60 sec/side

Box Thoracic/Shoulder Stretch 20 sec on, 10 sec off x 4

Scorpions 20 Slow Controlled Reps

10/17/2017

By: 0

Dynamis CrossFit – CrossFit

Warm-up (No Measure)

Upper Body Warm Up/Pecs/Shoulders, etc.

Bench Press (5RM)

15 minutes to build to a 5RM

Metcon (AMRAP – Reps)

4 min AMRAP

2 rope climbs

5 burpee box jump overs 24/20″(can use hands, both feet must touch)

Rest 2 min

4 min AMRAP

10 toes to bar

5 burpee box jump overs 24/20″(can use hands, both feet must touch)

Rest 2 min

4 min AMRAP

10 pull ups

5 burpee box jump overs 24/20″(can use hands, both feet must touch)

rest 2 min

4 min AMRAP

10 HSPU

5 burpee box jump overs 24/20″(can use hands, both feet must touch)

*Score is TOTAL REPS

RX+: Legless rope climbs, 5 BMU (instead of pull ups), 10 strict HSPU

RX: as is

AD: kipping knee raise, decreased range of motion on hspu

10/16/2017

By: 0

Dynamis CrossFit – CrossFit

Warm-up (No Measure)

400m run

squat warm up

Back Squat (5×5)

7 min to warm up to heavy 5 then…

5 reps every 2 min for 10 min

DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009
To learn more about DT click here
*13 minute time cap

RX: as is

AD: 135#/85#

SD: other

Mobility (No Measure)

2 sets

30 sec pigeon right

30 sec pigeon left

30 sec lizard right

30 sec lizard left

30 sec couch right

30 sec couch left

10.13.17

By: 0

Dynamis CrossFit – CrossFit

Warm-up

800m Run OR 1k Row

5min Coaches led WU – low back, shoulder specific

5min BB WU

A: Metcon (AMRAP – Reps)

8 min EMOM

3 Power Clean + S20 135#/95#

Rx = as is

AD = 115/75

SD = scaled as necessary
score total reps

B: Metcon (AMRAP – Rounds and Reps)

6min AMRAP

6 Hang Squat Clean 135/95#

6 Bar Facing Burpees

Rx = as is

AD = 115/75#

SD = scaled as necessary
you should be at a weight where Hang Cleans are unbroken for most if not all of the WO

C: Mobility (No Measure)

Hips / Legs – couch stretch, roll-out quads/IT band

Chest / Shoulders – band distraction, lacross ball / BB smash

Ect.
15-20 min. BE PRODUCTIVE!