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05/22/2019

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Dynamis CrossFit – CrossFit

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Warm-up

Dynamis Warm Up #1 (No Measure)

Warm Up #1 – On your own

3 Rounds:

*10 Banded PVC Pull Downs

5 High Kip Swings with emphasis on high elbows (no T-Rex) Try to see over the bar

5 Burpees

Time allotted:10 Minutes

Gymnastics

Handstand Skill

5 Minutes on Handstand skill practice with the coach

– Then –

10 Minute EMOM

Advanced: Max distance Handstand Walk

Standard: Max Handstand Holds against to wall

Intermediate/Beginner: 1 Wall Walk with a 3 second hold at the top

Metcon

Metcon (Time)

5 Rounds for time

12/10 Calorie Assault Bike

12/10 Goblet Squats 53/35

12/10 KB SDHP 53/35

12/10 Russian KB Twists 53/35
Spit heats by 1 minute.

05/21/2019

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Dynamis CrossFit – CrossFit

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Warm-up

Dynamis Warm Up #7 (No Measure)

2x (there and back =1) Lateral Banded Walks across the gym

1 minute of Double Unders or practice

10 Toenail Muscle Ups

200m run

Time allotted: 10 minutes

Strength

Press Test (AMRAP – Reps)

With a partner

Weight: 95/65

RX+: Weight: 135/95

Max Strict Press

-into-

Max Push Press

-into-

Max Push Jerk

Rules:

1. Bar must remain in the front racked position.

2. You cannot go back to a previous movement.

Scoring

Max Strict Press = 3 reps

Max Push Press = 2 reps

Max Push Jerk = 1 rep

Partner scores while the other partner works.

This is not for time.

Metcon

Metcon (Time)

Every three minutes for 24 Minutes

200m Run

8 Toes To Bar

4 Bar Muscle Ups

Scoring: Time each round takes you added together.

Intermediate:

200m Row

Hanging Knee Raises

Strict Banded Pull Ups

05/20/2019

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Dynamis CrossFit – CrossFit

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Warm-up

Dynamis Warm Up #6 (No Measure)

2 Rounds not for time:

– 20 Second, assisted Squat Hold using the rig to keep your chest upright

– 5 standard Kipping Pull Ups with perfect body position

– Cartwheel across the gym

– 100m Row Sprint
Cartwheel: https://youtu.be/k3Z5Ag9AGgY

Weightlifting

Snatch Balance (60%/5, 70%/4, (80%/2)x4)

% based on your one rep snatch max

Metcon

Metcon (Time)

For time

– 15 Squat Cleans 135/95

– 30 Dumbbell Hang Power Cleans 50/35

– 60 Med Ball Cleans 20/14
Stagger in groups of 6 by 4 Minutes

05/17/2019

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Dynamis CrossFit – CrossFit

Julie will be doing Ribs, Tri-Tip and sides for Memorial Day Murph. $5 per person. Put a tally mark on the events chalk board to your left if you would like one.

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Warm-up

Dynamis Warm Up #7 (No Measure)

2x (there and back =1) Lateral Banded Walks across the gym

1 minute of Double Unders or practice

10 Toenail Muscle Ups

200m run

Time allotted: 10 minutes

Strength

Dumbbell Bench Press (3×10)

Increase weight each set. Have a spotter. Get jacked!

Metcon

Metcon (Time)

75 Hang Clean and Jerks 75/55

75 Wall Ball 20/14

Every time you set the object down you must do 5 box jump overs.

Barbell can only be held in the hang, rack or overhead position.

Medicine Ball can only be held in the rack position and you cannot use the wall to lean on.

The Brad Tunis Special

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Dynamis CrossFit – CrossFit

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Warm-up

Dynamis Warm Up #5 (No Measure)

For 6 minutes do rounds of the following at a medium pace

10 Sit Ups

10 Good Mornings

10 Mtn Climbers

10 Bar Kips

Strength

Bulgarian Split Squat (5×5 Each Leg)

Start win an empty barbell and add weight each set if you can.

10 Minutes to complete.

https://www.youtube.com/watch?v=W5H-0DMiclY

Metcon

Metcon (AMRAP – Rounds and Reps)

In teams of two:

25 min AMRAP

50 Double Unders

40 KB Swings 53/35

30 Deadlifts 225/155

20 cal Assault Bike

10 Strict Ring Pulls Ups
One person works at a time.

05/15/2019

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Dynamis CrossFit – CrossFit

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Warm-up

Dynamis Warm Up #4 (No Measure)

Warm Up #4 – On your own

2 Rounds:

20 Air Squats

Across gym Inch Worms

Across gym Bear Crawl or Hanstand Walk

10 Ring Rows

Time allotted:10 Minutes

-Then-

2 Minutes of coaches stretching

Weightlifting

Muscle Snatch (60%/3, 70%/3, 75%/3, (80%/3)x2)

Metcon

Metcon (Time)

40-30-20-10

– One Arm Alternating DB Power Snatch 50/35

– Burpees

05/14/2019

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Dynamis CrossFit – CrossFit

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Warm-up

Dynamis Warm Up #3 (No Measure)

Warm Up #3 – On your own

1 Round:

3 Wall Walks or 10 Shoulder Taps

6 Broad Jumps

9 Push Ups

12 PVC Overhead Squats against the wall

14 PVC Pass Throughs

16 Cal Assault Bike

Time allotted:10 Minutes

Strength

Back Squat (Back Squat 60%/4, 70%/3, (80%/3)x3)

Metcon

Metcon (AMRAP – Rounds and Reps)

16 Minute AMRAP

250m Row

15 Pull-Ups

200m run

15 Thruster (95/65)

05/13/2019

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Dynamis CrossFit – CrossFit

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Warm-up

Dynamis Warm Up #2 (No Measure)

Warm Up #2 – On your own

2 Rounds:

15 Second Hollow Body Hold

15 Hang Squat Clean Thrusters w/ an empty barbell

200m Jog

Time allotted:10 Minutes

-Then-

2 Minutes of coaches stretching

Strength

Kettlebell Snatch (20)

20 Kettlebell Snatches or Kettlebell Snatch practice.

https://www.youtube.com/watch?v=RkY1Ll1FEKs

Advanced: RKC (Russian Kettlebell Challenge) KB Snatch Test

You must snatch your kettlebell 100 times in 5 minutes.

MEN: 24kg

WOMEN16kg

Metcon

Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips

What a long, constantly varied, trip it’s been.

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Dynamis CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

500m Row

15 Burpees

10 Hang Power Clean and Jerks w/barbell

Metcon

CVFMDHI (Time)

Teams of 2

You will need…

– 2 Dumbells

– 1 Barbell

Men’s dumbbell weight: 35-50

Women’s dumbbell weight: 15-35

Men’s barbell weight: 95-135

Women’s barbell weight: 65-95

This can also be done in teams of 3 by adding an additional barbell or 2 dumbbells and adding on the additional reps per station.

All team members can do the work at the same time and all movements can be done with either piece of equipment.

If a weight turns out to be too heavy you may run back to the start and trade it for a lighter weight.

Do not drop your dumbells.