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02/14/2017

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

5 side box step up

10 Sampson walking lunge

10 GM + squat

5 1 arm ring row

Strength

A: Back Squat (3x 5x5x5)

B1: V bar LM row (3 x 10)

using V handle, straddle bar and perform a bent over row

B2: Alt Front/side raise (3 x 12)

Raise both arms at the same time, one like a front delt raise, they other like a lateral raise. Alt 1 for 1

Metcon

Metcon (Time)

4 rounds

200 M run

10HPC

MB combo

20 V-ups

02/13/2017

By: 0

CrossFit KMK – CrossFit

 

Warm-up

20 cal warm up (No Measure)

20 cal each

bike

row

ski

Prep

Warm-up (No Measure)

12 empty can

6 push-up w/ rot

30 du

10 goblet side lunge

Strength

A: Bench Press (Wave 5-5-5 rest 10 sec between each 5)

B1: Single leg BB RDL (3 x 10)

B2: Dips (3×10)

Metcon

Metcon (Time)

4 rounds

20 WB

20 cal

20 du

20 sit-up

Sunday Funday

By: 0

CrossFit KMK – CrossFit

Warm-up

Junk Yard Dog (No Measure)

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.

Metcon

Metcon (Time)

3 round repeat

30 cal

10 pull-up

rest 1 min

Metcon (AMRAP – Rounds)

20 min W/ partner

20 BW Back squat

20 leg throws

30cal

5 HSPU

20 DB OH lunge

Make -up

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 Abducted ext rot

8 kb high pull

3 wall walk

5 low box jump

Warm-up (No Measure)

spend up to 10 min building to a heavy 3 rm on any lift that you don’t have a number for.

Others work on skill

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

CrossFit Games Open 13.2 (AMRAP – Rounds and Reps)

10 Min AMRAP
5 Shoulder to Overhead 115# / 75#
10 Deadlifts 115# / 75#
15 Box Jumps 24″ / 20″

02/10/2017

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 Abducted ext rot

10 empty bar sh press

40 sec dip hold

5 L-sit pass through

Strength

A: Shoulder Press (3 x 15)

B1: Dips (3 x 8-10)

B2: 1 Arm KB High pull (3 x 10-12)

Elbow high, try and get fist to chin

Metcon

Metcon (Time)

4 rounds

15 cal

10 Ring roll out

1 KB up 1 FC

10 Lateral box jump

Metcon (Time)

4 rounds

15 cal

10 Ring roll out

1 KB up 1 FC

10 Lateral box jump

02/09/2017

By: 0

CrossFit KMK – CrossFit

 

Warm-up

3-5 min bike/row (No Measure)

choose one or both

Dynamic Stretch (No Measure)

Prep

Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

Strength

Deadlift (3 x 15 use supinated grip)

B1: DB stepup w/ curl (3 x 8 per side)

Curl DB as you step up

B2: Single leg DB RDL (3 x 10 per leg)

with weight in one hand lower your chest towards the floor stretching hamstring.

Should be opposite hand and foot

Metcon

Metcon (No Measure)

3 rounds 1 min each

Battle rope

Ski

Mtn climber

box jump

02/08/2017

By: 0

CrossFit KMK – CrossFit

 

Warm-up

20 cal warm up (No Measure)

20 cal each

bike

row

ski

Dynamic Stretch (No Measure)

Prep

endurance prep 2 (No Measure)

8 inch worm with pushup

8 Db ext rotation

8 ring row

Metcon

Metcon (AMRAP – Rounds)

2 min repeat rest 1 min between

x3

10 SDLHP

10 WB

Metcon (AMRAP – Rounds)

20 min

15 cal

KB OH carry

10 pull-ups

20 weighted sit-ups

02/07/2016

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

10 squat press out

10 banded row w/ ext rot

15 banded glute walks

5 KB up Sh press

Strength

A: Back Squat (3 x 15)

B1: Kneeling 1 arm Sh press (3 x 12 per arm)

1 knee down 1 knee up, press with the same arm as the down knee

B2: Ring hip ext/ LC (3 x 12)

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

Metcon

Metcon (Time)

4 rounds rest 1 min between

5 cluster

7 T2B

9 burpee

12 Cal

02/06/2017

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

8 KB high pull

10 push-up to down dog

10 min sup grip hang

3 TGU

Strength

A: Bench Press (3 x 15 force reps)

B1: 1 KB OH squat (3 x 8 per leg)

Start with non dominant arm. Perform all reps with 1 arm before switching.
Scale up to 2 KB

B2: Supine DB Triceps ext (3 x 12)

Metcon

Metcon (AMRAP – Rounds)

6 min

10 PC

10 Bar over burpee

Metcon (AMRAP – Rounds)

12 min

20 Cal Alt, bike/row/ski

1 KB up 1 Fc down and back

10 Ring row as low as poss

10 strict push-up

Funday

By: 0

CrossFit KMK – CrossFit

Warm-up

3-5 min bike/row (No Measure)

choose one or both

Dynamic Stretch (No Measure)

Dodge Ball (No Measure)

2 burpees when hit

Prep

Warm-up (No Measure)

2 x through

10 db ext rot

3 wall walk

30 sec plate pinch

5 KB up lunge

Metcon

Partner Hopper (No Measure)

Teams will choose ex from the bucket and perform together.