CF Linchpin 200306

CrossFit Kent Island – CrossFit

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Warm-up

Linchpin DB Burgener Warm-up (No Measure)

3 dumbbell deadlifts, R-arm

3 dip-shrugs, R-arm

3 dip-shrugs with elbow high, R-arm

2 hang power snatch, R-arm

2 overhead squats, R-arm

2 hang squat snatch, R-arm

(then repeat with L-arm)

Gymnastics

Weighted Dips (10-10-10)

3 sets of up to 10 strict dips. Use weight or bands to get close to 10 reps.

Note: To save your result, for strict dips use “0” for weight. For banded dips use “0” for weight and add band in comments.

Metcon

Metcon (Time)

Teams of 2

3 rounds for time of:

Partner A:

35 Wall Balls, 20/14 lbs

25 Single Arm Dumbbell Snatches, 50/35 lbs

Partner B:

35 Wall Balls, 20/14 lbs

25 Single Arm Dumbbell Snatches, 50/35 lbs

Back Squat 1RM

CrossFit Kent Island – CrossFit

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Warm-up

Warm-up (No Measure)

2 rounds

25M High Knees

10 Cossack Squats

25M Butt Kicks

10 Wall-facing Squats

10 GHD Hip Extensions

Then ramp up to 75% 1RM Back Squat with sets of 10-3-3-3

Weightlifting

Back Squat (1-1-1-1-1-1-1)

Jackie

CrossFit Kent Island – CrossFit

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Warm-up

Warm-up (No Measure)

Row 200M

20 Squats

10 Ring Rows

Row 200M

15 Push-ups

10 Jumping Pull-ups

Row 200M

10 Thrusters

5 Kipping or Banded Pull-ups

Metcon

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups

Metcon (No Measure)

1 mile Recovery Run (easy pace)

CF Linchpin 200303

CrossFit Kent Island – CrossFit

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Warm-up

Warm-up (No Measure)

3 rounds:

1 min of Jump Rope

10 Mountain Climbers (2-ct)

10-sec Handstand Hold

10 GHD Sit-ups
Pre-WOD Mobility:

T-spine rake/roll (3 min)

Psoas smash (2 min each side)

Metcon

Metcon (Time)

For time:

Rx:

Row 1000M

100 Sit-ups

10 Wall Walks (start in plank, get hips to wall and back to plank)

Rx+:

200 Double-unders

75 V-ups

50M Handstand Walk

Post-WOD Recovery

10 x cat/cow stretch (10 sec each position)

Tempo Deadlift 1RM

CrossFit Kent Island – CrossFit

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Warm-up

Warm-up (No Measure)

2 rounds:

200M Run

8 Wall-facing Squats

8 Good Mornings, barbell

8 Hip Bridges, barbell

6 GHD Hip & Back Extensions

4 Broad Jumps

Then ramp up to 50% 1RM Deadlift with 5-5-5
Pre-WOD mobility:

MBOD (2 min each side)

Low back smash (2 min each side)

Weightlifting

Tempo Deadlift (1-1-1-1-1-1-1)

1 second pause at the top

10 second descent

1 second pause at the bottom

Gymnastics

Weighted Pull-ups (10-10-10)

3 sets of up to 10 strict pull-ups (use band or add weight to get close to 10)

Note: To save your results, for strict pull-ups use a weight of “0”. For banded pull-ups, use a weight of “0” and add your band in the comments.

Post-WOD Recovery

Super couch (2 min each side)

Seated hamstring stretch (3 min hold)

Nancy

CrossFit Kent Island – CrossFit

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Warm-up

Warm-up (No Measure)

Run 200M

25 Squats

25M Bear Crawl

50M Overhead Walking Lunge, 1 dumbbell (switch hands halfway)

Ramp-up Overhead Squats in a 10-10-10 format (start w/ empty bar)
Pre-WOD Mobility:

T-spine anchor (2 min)

Suprapatellar smash/floss (2 min each side)

Metcon

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#

Post-WOD Recovery

T-spine rake/roll (3 min)

Seated hamstring stretch (3 min hold)

CF Linchpin 200227

CrossFit Kent Island – CrossFit

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Warm-up

Warm-up (No Measure)

2 rounds:

30 Box Step-ups

20M Burpee Broad Jump

10 GHD Back Extensions

1 Wall Walk
Pre-WOD Mobility:

Forearm smash (2 min each side)

Trap scrub (2 min each side)

Metcon

Metcon (Time)

Team of 2:

For time:

100 Hang Power Cleans, 135/95 lbs

100 Bar-facing Burpees

Complete all of the Cleans before moving on to the Burpees.

Post-WOD Recovery

Banded bully (2 min each side)

Forearm stretch (2 min hold)

Cindy

CrossFit Kent Island – CrossFit

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Warm-up

Warm-up (No Measure)

Musical Med Balls!!
Pre-WOD Mobility:

Lat smash (2 min each side)

MBOD (2 min each side)

Metcon

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

Post-WOD Recovery

Saddle stretch (3 min hold)

Thread-the-needle stretch (1 min each side)

Clean and Jerk 2RM

CrossFit Kent Island – CrossFit

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Warm-up

Warm-up (No Measure)

Row 500M

3 rounds, empty barbell:

5 Deadlifts

5 Hang Power Cleans

5 Front Squats

5 Shoulder Presses

5 GHD Hip Extensions

Then 5-5-5 Split Jerks with a 3-second pause at the bottom of the dip. Use light weight, focus on form.
Pre-WOD mobility:

Triceps smash (barbell) (2 min each side)

Super couch (2 min each side)

Weightlifting

Clean and Jerk (2-2-2-2-2-2-2)

Post-WOD Recovery

Banded OH distraction (2 min each side)

Super front rack (2 min each side)

800M Timed Run

CrossFit Kent Island – CrossFit

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Warm-up

Running Warm-up (No Measure)

Run 400M

Agility drills

– High Knees

– Butt Kicks

– Toy Soldiers

– Donkey Kicks

– Toes-in run

– Toes-out run

– Heel run
Pre-WOD Mobility:

Couch Stretch, 1 min each side

Hip Swings, 10 front/back, 10 side

Metcon

800m Run (Time)

Max Effort 800m Run
Run 800M for time every 6 minutes. Repeat for 3 total runs.

Recovery

Short ROMWOD (lower body focus)