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Dynamis CrossFit – CrossFit

Warm-up (No Measure)

7 min dynamic upper body warm up

Behind the Neck Split Jerk

15 minutes to build to a max

Metcon (Time)

For Time:

30/20 Cal Assault Bike AFAP

Rest 1 min


20 Hang Power Cleans 155/105#

60 burpees to 6″ reach

*15 min TOTAL time cap

**score is total time minus 1 minute

RX+: 185/125#

RX: as is

AD: 135#/85#

SD: other

***Goal of the workout IS NOT to dog the assault bike, then rest a minute and feel great for the second part…the goal is to sprint all out on the assault bike, try to recuperate in the 1 min rest, then push the second part while hurting a bit.

Metcon (No Measure)


Box Shoulder Stretch; 20 sec on, 10 sec off x 4


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Dynamis CrossFit – CrossFit

Clean and Jerk

15 minutes to build to a max

(squat, power, push jerk, split jerk, squat jerk, whatever)

Metcon (Time)

Partner “Holbrook” (modified)

20 alternating rounds for time:

5 Thrusters 115/75#

10 pull ups

100 meter sprint

*run is parking lot loop

**10 rounds each, Partner A does full round, then Partner B does full round while Partner A rests.

25 minute TIME CAP

RX: 115/75# pull ups

AD: 95/65#, pull ups

SD: wall balls, jumping pull ups


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Dynamis CrossFit – CrossFit


3min Assault Bike

8min Coaches led warm-up (shoulder specific)

4min Coaches choice mobility

A: High-Hang Snatch (In 10min find 1RM)

vertical chest, shoulders over hips. Use legs to drive straight up

B: Hang Snatch (In 10min find 1RM)

above knee

technique first, weight second. DO NOT GO UP if the rep felt anything less than perfect

C: Metcon (Time)

3 Sets For Time:

10 Alt. KB Snatch 53/35#

15 Burpees

20/15 Cal Assault Bike

rest 3min

Score total elapsed time at end of 3rd set
Rx = as is

AD = 44/26#

SD = wt. and movement scaled accordingly


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Dynamis CrossFit – CrossFit


200m Run

6minCoaches led Warm-up (posterior-chain dominant)

3min Mobility – coaches choice

A: Deadlift (In 15min find 3RM)

B: Metcon (AMRAP – Rounds and Reps)

20min AMRAP

8 Toes-To-Bar

200m Run

8 Deadlift 225/155#

200m Run

Score total rounds + Reps. 200m run = 1 reps
Rx = as is

AD = 4T2B, 4 DL

SD = reps and wt. scaled accordingly


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Dynamis CrossFit – CrossFit


8min Coaches leg warm-up

4min mobility – coaches choice

A: High-Hang Clean (In 15min find 1RM)

keep shoulders over hips and drive with your legs

B: Metcon (Time)

For Time (15min Cap):

100/85 DB Shoulder to OH 45/35#

Every time you break, perform…

10 Alt. Front Rack Lunge
Rx = as is

AD = 35/25#

SD = wt. and reps scaled accordingly

a “break” consists of the DBs coming below your shoulders

If you “cap,” count 1sec for each rep not completed


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Dynamis CrossFit – CrossFit


3 sets

1min Jump Rope

1min Row

4min Coaches led warm-up (upper body, lowback specific)

A: Metcon (AMRAP – Reps)

14 min ALT EMOM (7 sets ea.)

1 – 35 Double Unders

2 – 30 sec Pull-ups

Score total pull-ups + total completed rounds of DU (1 rep for each completed rnd. 10 total possible)
Rx+ = C2B

Rx = as is

AD = 15 DU, 30 sec ring row

SD = DU attempts OR 35 Jump Touches

B: Metcon (Time)

Row Max Effort

100 meter

Rest 2 min

200 meter

Rest 3 min

300 meter

Rest 4 min

400 meter

Rest 5 min

500 meter

Score total accumulated time rowing. Note individual score for each round


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Dynamis CrossFit – CrossFit


400m Run

8min Coaches led Warm-up (lower body specific)

4min Mobility – coaches choice

A: Back Squat (3, 3, 3, 3, 3 all Heavy sets)

rest 1-2 min btw sets

B: Metcon (3 Rounds for reps)

3min AMRAP

9 WB 20/14#

11 Box Jump 24/20″

13 RKB 70/53#

rest 1min

5min AMRAP

9 WB 20/14#

11 Box Jump 24/20″

13 RKB 70/53#

rest 1min

7min AMRAP

9 WB 20/14#

11 Box Jump 24/20″

13 RKB 70/53#

each round start at beginning. Score total reps for each round
Rx+ = 30/20# WB

Rx = as is

AD = 53/35# KB, 20/16″, 14/10#

SD = scaled as needed


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Dynamis CrossFit – CrossFit

Warm-up (No Measure)

400m run

Full Body Warm Up

Metcon (AMRAP – Reps)

30 min AMRAP

30 Burpee Pull-Ups

30 Clean and Jerks 135#/95#

*for burpee pull ups, ensure that you’re under a bar that is at or above max reach (jumping into the reps is allowed)

RX: as is

AD: 115#/75#

SD: weight, burpee w/no pull up