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Happy February

By: 0

CrossFit KMK – CrossFit

 

Warm-up

3-5 min bike/row (No Measure)

choose one or both

Dynamic Stretch (No Measure)

Prep

Warm-up (No Measure)

2 x through

8 trap 3 lift

5 1 arm ring row

5 alt pistol

5 Cuban press+ BN press

Metcon

The Six (Time)

Six rounds

600M run

6 PC 176/110

6 box jumps

6 KBS 53/35

6 bar over burpees

Leg day

By: 0

CrossFit KMK – CrossFit

 

Warm-up

Bike, jump, row (No Measure)

2 min of each

Dynamic Stretch (No Measure)

Prep

Warm-up (No Measure)

2 x through

10 goblet squat w/ press out

5 KB high pull

6 monkey hang

As group

A,B,C clean

Strength

A: Back Squat (3 x 5,3,1)

B: Metcon (No Measure)

8 min

5 cleans rest 30 sec

30 sec Du rest 30sec

C1: BB hip ext (3 x 10)

C2: DB side raise (3 x10)

Metcon

Metcon (AMRAP – Rounds)

6 min

20 sit-up

20 WB

Testing week

By: 0

CrossFit KMK – CrossFit

 

Warm-up

3-5 min bike/row (No Measure)

choose one or both

Dynamic Stretch (No Measure)

Prep

Warm-up (No Measure)

2 x through

10 Db ext rot

10 Push-up to down dog

1 min BB OH hold

5 KB front rack squat

Strength

A: Bench Press (3 x 5,3,1 new 1 RM)

B1: 1 arm DB row W/ rot (3 x 12)

Row to the hip then rotate the torso up.

B2: Hamstring curl on box (3 x 12)

Hips and knees should be at 90 degrees. one leg elevated, drive heel into top of the box.

Metcon

Metcon (AMRAP – Rounds)

18 min

15 cal

10 MB push-up

10 Lateral box jump

10 PP 96/65

Sunday Funday

By: 0

CrossFit KMK – CrossFit

Warm-up

3-5 min bike/row (No Measure)

choose one or both

Dynamic Stretch (No Measure)

Musical med ball (No Measure)

Space MB’s out, each person starts on a ball. Bear crawl around until coach says stop. whoever doesn’t land on a ball does burpees and is out.

Prep

Warm-up (No Measure)

2 x through

15 banded glute walks

5 strict T2B

5 MC+FS

Metcon

Metcon (Time)

3 round repeat

20 cal sprint

10 HPC

10 burpee

rest 1 min

Make up day

By: 0

CrossFit KMK – CrossFit

Warm-up

Bike, jump, row (No Measure)

2 min of each

Dynamic Stretch (No Measure)

Prep

Warm-up (No Measure)

2 x through

10 empty can

3 wall walk

30 sec kip work

30 DU

5 high box jump

Strength

Make up strength (No Measure)

Spend 20min or so on 1-2 strength movements you may have missed.

BS

FS

DL

Sh press

Oly lift

Metcon

Metcon (Time)

4 rounds

10 cal sprint

10 Alt Db snatch(heavy)

10 dips

1 lap

2 hand KB OH carry

01/27/2016

By: 0

CrossFit KMK – CrossFit

 

Warm-up

3-5 min bike/row (No Measure)

choose one or both

Dynamic Stretch (No Measure)

Prep

Warm-up (No Measure)

2 x through

8 DB cuban press

10 empty bar sh press

1 min sup grip hang

30 sec HS hold

Strength

A: Shoulder Press (3 x 3-5 force reps)

B1: Single Arm Dumbell Press (3 x10 per arm)

B2: 1-1/4 BB split squat (3 x 8 per leg)

Bar on shoulder split stance, lower all the way down come 1/4 up then all the way back down and up

Metcon

Metcon (Time)

15 min

200m run

10 Around the world

15 KBS

20 MS

01/26/2016

By: 0

CrossFit KMK – CrossFit

 

Warm-up

3-5 min bike/row (No Measure)

choose one or both

Dynamic Stretch (No Measure)

Prep

Warm-up (No Measure)

2 x through

5 each, DL,RDL,HP,GM,BS

8 KBS

5 push up to stand

30 Du

Strength

A: Deadlift (3 x 3-5 70-80% force reps)

B1: Poliquin raise (3 x 10)

Seated on bench, curl DB to 90 degrees, raise elbows above ear level then extend the arm and lower down.

B2: Banded Tricep press down (3 x 20)

Metcon

Metcon (Time)

4 rounds

20 cal

20 walking lunge w/ curl

10 BB roll-out

20 Box jump

01/25/2017

By: 0

CrossFit KMK – CrossFit

 

Warm-up

Junk Yard Dog (No Measure)

Dynamic Stretch (No Measure)

Prep

Warm-up (No Measure)

2 x through

10 Abducted ext rot

10 goblet side lunge

5- L-sit pass through

10 muscle clean + FS

Metcon

Metcon (Time)

5,4,3,2,1

BB thruster

bar over burpee

MU/ pull-up

Metcon (Time)

4 rounds

400 M run

Prowler sprint

2 KB OH carry

10 T2b

01/24/2017

By: 0

CrossFit KMK – CrossFit

Warm-up

3-5 min bike/row (No Measure)

choose one or both

Dynamic Stretch (No Measure)

Prep

Warm-up (No Measure)

2 x through

15 banded glute walk

1 min hang

5 high box jump

A,B,C clean prep

Strength

A: Back Squat (3 x 3-5 65-75% force reps)

B1: V bar pullup (3 x 10)

Place V bar over bars, alternate from left to right when pulling up

B2: Single leg BB RDL (3 x 8 per leg)

Metcon

Metcon (Time)

4 rounds

200M sprint

5 cleans

MB combo

30 sec Battle rope

20 MTN climber

01/23/2017

By: 0

CrossFit KMK – CrossFit

 

Warm-up

Bike, jump, row (No Measure)

2 min of each

Dynamic Stretch (No Measure)

Prep

Warm-up (No Measure)

2 x through

10 Db cuban press

5 goblet squat w/press out

40 sec dip hold

5 KB thruster

Strength

A: Bench Press (3 x 3-5 65-75% force reps)

B1: BB hip ext (3 x 10)

B2: 1 Arm KB High pull (3 x 12)

Elbow high, try and get fist to chin

Metcon

Metcon (AMRAP – Rounds)

2 min

10 DB thruster

5 burpee

rest 1 min repeat x3

Metcon (AMRAP – Rounds)

12 min

15 cal

5 HPS

10 ring roll out