CrossFit Journal: The Performance-Based Lifestyle Resource

12/19/2014

18

Dec

2014

CrossFit Deerfield Beach – CrossFit Warm-up DYNAMIC WARMUP (No Measure) 12 REPS – arm circles – wrist warm up – PVC pass through – toes touches – OH squats – cheerleader lunges – Burgener warm up – 3 reps of BB complex with PVC Metcon Metcon (Time) WOD 3 RFT

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12/18/2014: skill transfer

17

Dec

2014

  CrossFit Deerfield Beach – CrossFit Warm-up DYNAMIC WARMUP (No Measure) 2 rounds of : 5 arm circles 30 plank hold 10 sit ups superman pushups Weightlifting Bench Press (5 rds of 2 bench presses, rest 1-2 minutes) Metcon Metcon (Time) WOD 5 RFT 20 KB swings 55/70 20 pushups

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12/17/2014: building confidence

16

Dec

2014

  CrossFit Deerfield Beach – CrossFit Warm-up DYNAMIC WARMUP (No Measure) 10 REPS – arm circles – PVC pass through and OH presses – OH squats – Burpees – 200 m run Metcon Metcon (AMRAP – Rounds and Reps) WOD 25 min AMRAP 5 HSPUs 10 Burpees 15 squats 200

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12/16/2014

15

Dec

2014

CrossFit Deerfield Beach – CrossFit Warm-up DYNAMIC WARMUP (No Measure) 10 REPS – arm circles – wrist warm up – PVC pass through – OH squat – snatch balance – Burgener warm up Skill Work Skill: 5 sets of 3 position snatch— rest 1 minute Metcon CrossFit Games Open 12.5

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12/15/2014: ring dips….

14

Dec

2014

  CrossFit Deerfield Beach – CrossFit Warm-up DYNAMIC WARMUP (No Measure) 12 REPS – arm circles – PVC – wrist warm up – squats – lunges – Burgener warm up – place PVC behind the head perform 30 elbow extensions STRENGTH: Metcon (No Measure) 4 sets: 20 walking lunges DB

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12/13/2014: WHAT’S STOPPING YOU?

12

Dec

2014

  CrossFit Deerfield Beach – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) Teams of 3 30 min AMRAP 1 team member per station 1st station: 10 box jumps, 5 pull ups 2nd station: 10 Burpees, 5 DB ground to OH 20/30 3 rd station: 300 m run

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12/12/2014: CHANGE YOUR LIFE….

11

Dec

2014

  CrossFit Deerfield Beach – CrossFit Warm-up DYNAMIC WARMUP (No Measure) 10 REPS shoulder circles PVC wrist warm up Burpees invisible Fran Weightlifting Shoulder Press (4 sets 3-5 reps of shoulder press/ strict ) Metcon Metcon (AMRAP – Reps) 3 ROUNDS Max pull ups in 60 sec. Rest 30 sec

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12/11/2014: WHATS STOPPING YOU?

10

Dec

2014

  CrossFit Deerfield Beach – CrossFit Warm-up DYNAMIC WARMUP (No Measure) 10 REPS arm circles PVC OH squats OH lunges sit-ups holding PVC pipe touch floor behind the head wrist warm up Weightlifting Overhead Squat (4 rds of 2-4 reps of OH squats rest 2 min. Between) Metcon Metcon (AMRAP

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12/10/2014: TRAINING FOR FITNESS

9

Dec

2014

  CrossFit Deerfield Beach – CrossFit Warm-up DYNAMIC WARMUP (No Measure) 12 REPS – arm circles – PVC pass through – 2 tap touches + Burgener warm up + 10 PVC power cleans Weightlifting Power Clean (4 sets: power cleans 1-1-1-1 rest 10 sec. ) Metcon Metcon (Time) WOD 3

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12/09/2014: FINDING PURPOSE

8

Dec

2014

CrossFit Deerfield Beach – CrossFit Warm-up DYNAMIC WARMUP (No Measure) 400 m light jog, 10 each: arm circles PVC pass through squats lunges alternate 1 hollow rock and superman ( or pull up position on the bar) Skill Work 10 CTB pull ups 10 pistol squats ( each leg) 3

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