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10/23/2017

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CrossFit KMK – CrossFit

Warm-up

3-5 min bike/row (No Measure)

choose one or both

Partner stretch (No Measure)

Partner Stretch

pick 3-5 stretches and hold each for 20-30 sec

Prep

Warm-up (No Measure)

2 x through

10 Banded step overs

10 DB ext rot

10 KB up lunge

Clean prep

+

2×3 clean light and fast

Strength

A1: Back Squat (1-1/4 rep 3 x 10)

A2: 1 arm DB row (3 x 10 per arm)

Metcon (No Measure)

9 min EMOM

1- 10 HPC

2-10 burpee box jump

3- 30sec HSH

Metcon

Metcon (No Measure)

3 round

1 min each

Battle rope

sit-up

Ski-erg

Alt step up W/ DB’S

Sunday Funday

By: 0

CrossFit KMK – CrossFit

Warm-up

3-5 min bike/row (No Measure)

choose one or both

Dynamic Stretch (No Measure)

Prep

Metcon (No Measure)

2 x through

10 DB ext rot

5- 1 arm ring row

5 low box jump

5 KB thruster

As group Clean work

Metcon (Time)

1 Mile Run

25 HPC

100 Partner WB(50 each)

50 Partner Russian Twists(Switch at 25)

50 Box Jumps(25 each)

100 Double Unders

50 Pull Ups

50 Weighted situps

25 HPC

100 Partner WB(50 Each)

1 Mile Run

Saturday

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)

2x Through

8 Wide Stance Inchworm

10 GM Squat

10 KBS

45 Sec Hollow Hold

Metcon

Metcon (AMRAP – Reps)

EMOM 12

1-20 Sec of HSPU

2-20 Oh Walking Lunge

3-20 V-Ups

Metcon (AMRAP – Reps)

20 Min AMRAP:

20/15 Cal AB

8 Deadlifts (225/145)

12 MB Push Ups

16 DB Snatch (55/35)

20 MS

10/20/2017

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

10 empty can

10 off set KB lunge

10 empty bar Sh press

As group Clean&Jerk

Strength

A1: Shoulder Press (3x 10-12)

A2: 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 (AMRAP – Rounds)

7 min amrap

5 T2B

7 Thruster

9 cal

Metcon (AMRAP – Rounds)

10 min

backward sled

FC

15 cal

10/19/2017

By: 0

CrossFit KMK – CrossFit

Warm-up

Warm-up (No Measure)

AS GROUP

30 sec on each piece resting only to switch.

3 min total

Dynamic Stretch (No Measure)

Prep

Warm-up (No Measure)

2 x through

10 CS snow Angel

10 GM + Squat

10 hip swings

1 min sup grip hang

Strength

A: Deadlift (3 x 20)

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

Row to the hip then rotate the torso up.

B2: Dips (3 x 10)

Metcon

Metcon (Time)

0:00-7:00 to complete: 10-9-8-7-6-5-4-3-2-1

Box Jump 24/20

Pull-ups

7:00-14:00 to complete:

21-15-9

Wall Ball Shots 20/14

Kettlebell Swing 53/35 Push-ups (hand release)

14:00-21:00 to complete:

50 Sit-ups

50 Burpees

50 Sit-ups

600M cash out

Endurance day

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 trap 3 lift

15 banded glute walks

8 PU to standing

2 TGU per side

Group Bear complex prep

Metcon

Metcon (AMRAP – Rounds)

5 Min AMRAP

5 bear complex(5 burpee if drop bar)

20 DU

Metcon (Time)

For time

800M run

rest 2 min

3 rounds

1min bike

1 min alt step up

1 min ski

1 min plank

1 min row

rest 90 sec between rounds

800 M run

Cool Down

Warm-up (No Measure)

Core/ stretch

10/17/2017

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

10 CS victory

10 Alt KB step back lunge

10 DB cuban press

30 sec HS hold

Strength

A: Back Squat (3 x 20)

B1: 1 Arm KB High pull (3 x 12(per arm) slow and controlled)

Elbow high, try and get fist to chin

B2: GHD raise (3 x 10)

Metcon

Metcon (AMRAP – Rounds)

20 min AMRAP

12 Wallball

10 Box Jumps

8 Dragon flag

prowler sprint

12 Wallball

10 Box Jumps

8 Dragon flag

1 Lap

10/16/2017

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

10 DB ext rot

10 AS W/ pressout

CS 10 each chest press/fly/punch

5 alt pistol

Strength

A: Bench Press (3 x 20 50%)

B: Metcon (Weight)

3 x through

10 pull-up

10 RDL

10 DN side raise

Metcon

Metcon (No Measure)

10 min EMOM

1-3 PC +6 push-up + 9 AS

2- 10 cal sprint

Metcon (Time)

21-15-9

Calorie

SDLHP

Sit-up

Sunday Funday

By: 0

CrossFit KMK – CrossFit

Warm-up

20 cal warm up (No Measure)

20 cal each

bike

row

ski

Prep

Warm-up (No Measure)

2 times through

OH Carry Down and Back

8 Box Jumps

10 Push up to down dog

30 Second L Sit hold

Warm-up (No Measure)

Simon Says

Metcon

Metcon (Time)

For Time(Partner):

600m Sandbag Run

Partner 1 Farmer Carry

Partner 2 Sandbag Cleans until P1 gets back

600m Sandbag run

P 1 – 20 Front rack lunges with sandbag

P 2 – Box Jumps

600m Sandbag Run

P 1 – Prowler Sprint

P 2 – KBS

600m sandbag run

P 1 – 25 Weighted Situps

P 2 – Mountain Climbers

Saturday 10/14

By: 0

CrossFit KMK – CrossFit

3-5 min bike/row (No Measure)

choose one or both

Prep

Warm-up (No Measure)

2x through

10 MC

1 Min Hang

10 KBS

10 Goblet squats with press out

Skill

Warm-up (No Measure)

Clean work

3×3 Reset each time at the bottom

Metcon

Metcon (Time)

EMOM 8:

1-10 Pull ups/5 MUs

2-10 FS

Metcon (AMRAP – Reps)

20 Min AMRAP:

25 Air Squat

20 Burpees

15 Calories

10 PC 135/95

Rest 1 Minute