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Hump Day

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CrossFit KMK – CrossFit

Warm-up

Rooney (No Measure)

30sec of each

jumping jack,Scottish jump, seal jump, foot fire

Dynamic Stretch (No Measure)

Prep

Warm-up (No Measure)

3 x through

10 empty can

10 side lunge

1 lap

5 Push-up to down dog

2 TGU

Strength

Metcon (No Measure)

40 seconds Amrap Manmakers

40 seconds Amrap Burpee Box Jump over or Step overs

300m Run (90 seconds or less of work here)

rest 2 minutes x 3 sets

– rest 2 minutes –

25 seconds Overhead Plate Walking Lunges 45/35#

100ft Single Arm Farmer Carry (50ft L/ 50ft R)

60 seconds Row, AD, or Ski @Max Aerobic Effort

rest 1 minutes x 3 sets

– rest 3 minutes-

3 sets –

Dumbell Bicep Curl x 10-12 reps

Dumbell Tricep Kick Back x 10-12 reps

GHD x 10reps

Cool Down

Metcon (No Measure)

Core work

Stretch

Friends and family 2

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CrossFit KMK – CrossFit

Warm-up

20 cal warm up (No Measure)

20 cal each

bike

row

ski

Dynamic Stretch (No Measure)

Prep

Warm-up (No Measure)

3 x through

10 CS 90/90

5 push-up W/ walk out

8 ring row

30 sec jump rope

A: Metcon (Weight)

Four Sets of:

Dumbbell chest Press x 6-8 reps

rest 45 seconds

Single Arm Dumbbell/ Kettlebell Row x 10 reps per arm

rest 45 seconds

Ring leg curl x 30 seconds

rest 45 seconds

B: Metcon (AMRAP – Rounds)

“Dumbbell Cindy”

Complete as many rounds and reps as possible in 20 minutes of:

5 DB Renegade Row

10 Pushups

15 Air Squat

Cool Down

Coaches choice (No Measure)

3-5 min

Friends and Family starts

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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)

3x through

10 DB ext rot

10 hip swings

10 KB OH lunge(5)

10 AS

Strength

A: Metcon (Weight)

A. Four Sets:

Single Leg Romanian Deadlift x 10 per

leg

rest 30 seconds

Seated Db SH press x 10

rest 30 sec

Lateral Step ups x 10 per leg (Sub X band Walks if necessary)

rest 30 seconds

B: Metcon (AMRAP – Rounds)

B. Complete as many rounds and reps as possible in 10 minutes of:

12 Dumbbell/Kettlebell Step overs 55/35#

150ft Farmer carry 55/35#

12 Burpees

Cool Down

Coaches choice (No Measure)

3-5 min

Uhh Well This Was Fun – Said No one ever

By: 0

CrossFit KMK – CrossFit

Warm-up

20 cal warm up (No Measure)

20 cal each

bike

row

ski

Prep

Pizza Box (No Measure)

Warm-up (No Measure)

10 Muscle Clean/Front Squats

10 Banded Step Overs

10 GM

1 Min Hang

OH Carry Down and Back

Metcon

Metcon (AMRAP – Rounds and Reps)

Partner Workout:

800m Run

30 DL 225/145

30 HSPU

800m Run

30 Box Jumps

30 WB

800m Run

30 Push Press

30 TTB

800m Run

30 Pull-Ups

30 Power Cleans 135/85

*Must Run together holding a band/Split Work evenly except for run

Saturday

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CrossFit KMK – CrossFit

Warm-up

3-5 min bike/row (No Measure)

choose one or both

Prep

Warm-up (No Measure)

5 1 Arm KBS/Side

5 1 Arm KB Deadlifts/side

10 Groiners

10 Push Up To Down Dog

5 Box Jump

Metcon

Metcon (Time)

3 Rounds

21-Cal Row/Ski

15-Burpees Over Bar

9-Thrusters(115/85)

Metcon (AMRAP – Rounds)

16 min AMRAP:

Sled Sprint

10 DB Snatch

15 V-Ups

20 Ball Slams

09/22/2017

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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)

5 CS bear hug + chest press

15 banded glute walk

10 cal row

5 GHD w/5 sec hold at top

As group 5-PS,OHS,snatch balance, zotts press

Strength

A: Deadlift (3x 5,3,1 up to new 1 rm)

Metcon (Weight)

3 x through

10 DB chest press

15 BB curl

10 SA SL Db RDL

Metcon

Metcon (AMRAP – Rounds)

6 min

8 PS

8 high box jump

Metcon (Time)

Buy in

20 T2B each

20 push -up

1 mile partner run

20 T2B

20 push-up
15 min cap

09/21/2017

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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

8 trap 3 per arm

15 banded glute walk

10 KBS

10 goblet squat

5 each- PS,snatch balane, drop snatch, sotts press

Metcon

Metcon (AMRAP – Rounds)

7 min

5 PS

10 WB

20 DU

Metcon (AMRAP – Rounds)

18 min

Backward prowler

20 DB OH lunge(10 per arm)

200M run

20 Sit-up

20 KBS

Shoulder day

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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 CS snow Angel

10 DB cuban press

5-1 arm ring row

10 KBS

1 min hang

Strength

A1: Shoulder Press (3 x 6-8)

A2: Ring hip ext/ LC (3 x 12)

with heels in rings, perform hip ext followed by leg curl

Metcon (Weight)

10 BB lunge per leg

10 DB side lateral raise

10 ring oblique

Metcon

Metcon (AMRAP – Rounds)

9 min

12 cal

9 SDLHP

6 burpee

Squat day

By: 0

CrossFit KMK – CrossFit

Warm-up

20 cal warm up (No Measure)

20 cal each

bike

row

ski

Dynamic Stretch (No Measure)

Prep

Warm-up (No Measure)

2 x through

5 KB high pull

5 Goblet squats w/ 5 sec pause

30 sec hollow hold

5 pistol

Clean prep

Strength

A: Back Squat (3x 5,3,1, up to new 1 rm)

Metcon (No Measure)

9 min EMOM

1-5 HC

2-10 cal

3-15 box jump

Metcon

Burpee Row (Time)

500M row

3x thru

10KBS

10 burpee

500M row
You can sub skier or TM

Test 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

5 box jump

10 PU W/sh tap

10 side lunge

Strength

A: Bench Press (3 x 5,3,1 up to new 1 rm)

Metcon (Weight)

3 x through

10 mixed grip chins

10 GHD

10 dips

Metcon

Metcon (AMRAP – Rounds)

15 min

300 M run

5 tire flip

10 K2E

5 HSPU