CrossFit Kent Island – Seminars
Metcon (AMRAP – Rounds and Reps)
20 min AMRAP
400m Run
50m Farmers Carry
5 Burpees
50m Farmers Carry
400m Sandbag Run
50m Bucket Carry
5 Burpees
50m Bucket Carry
Metcon (Time)
Max Dead Hang
Linchpin Test #6
CrossFit Kent Island – CrossFit
Warm-up
Warm-up (No Measure)
2 rounds:
Run 200M
20 Wall-facing Squats
10 GHD Sit-ups
2 Turkish Get-ups, each side
Pre-WOD Mobility:
FROOD (2 min each side)
10 x inchworms
Metcon
CF Linchpin Test 6 (Time)
4 rounds for time of:
21 Wall Balls, 20/14 lbs
18 Pull-ups
15 Kettlebell Swings, 53/35 lbs
12 Handstand Push-ups
Post-WOD Recovery
T-spine rake/roll (4 min)
Adductor stretch (4 min hold)
Squat Clean 2RM, Split Jerk 1RM
CrossFit Kent Island – CrossFit
Warm-up
Warm-up (No Measure)
50 Double-unders or Singles
3 rounds, starting with an empty barbell:
5 Power Cleans
5 Front Squats
5 Push Press
5 Thrusters
Pre-WOD Mobility:
Iron cross (2 min each side)
Triceps smash (2 min each side)
Weightlifting
Squat Clean (2-2-2-2-2)
Split Jerk (1-1-1-1-1)
Post-WOD Recovery
Barbell quad smash (2 min each side)
Barbell lat smash (2 min each side)
CF Linchpin 07102019
CrossFit Kent Island – CrossFit
Warm-up
Warm-up (No Measure)
Run 400M
14-12-10 reps of:
Wallballs
Dips
Jumping Lunges
Pre-WOD Mobility:
FROOD (2 min each side)
Suprapatellar smash/floss) (2 min each side)
Weightlifting
D-Ball Clean (5-3-1)
Metcon
Metcon (Time)
7 rounds for time of:
50M Dumbbell Farmers Carry, 50/35 lbs
10M Dumbbell Walking Lunge, 50/35 lbs
10 Dumbbell Burpees, 50/35 lbs
Post-WOD Recovery
Saddle stretch (4 min hold)
T-spine rake/roll (4 min)
Mile Repeats
CrossFit Kent Island – CrossFit
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:
Calf smash (kettlebell) (2 min each side)
MBOD (2 min each side)
Metcon
1-Mile Run (Time)
Max Effort 1-Mile Run
Rest 5 minutes
1-Mile Run (Time)
Max Effort 1-Mile Run
Rest 5 minutes
1-Mile Run (Time)
Max Effort 1-Mile Run
Post-WOD Recovery
Iron cross stretch (2 min each side)
Seated hamstring stretch (4 min hold)
CF Linchpin 07082019
CrossFit Kent Island – CrossFit
Warm-up
Warm-up (No Measure)
Row 500M
3 rounds:
8 Russian KB Swings
8 Burpees
Practice Muscle-ups for 5 minutes
Pre-WOD Mobility:
Lat smash (2 min each side)
MBOD (2 min each side)
Weightlifting
Tire Flip (5-3-1)
Metcon
Metcon (Time)
For time:
30 Deadlifts, 50% 1RM
15 Muscle-ups
20 Deadlifts, 50% 1RM
10 Muscle-ups
10 Deadlifts, 50% 1RM
5 Muscle-ups
Post-WOD Recovery
Banded OH distraction (3 min each side)
Low back smash (2 min each side)
Dicko
CrossFit Kent Island – CrossFit
Metcon
Dicko (Time)
3 Rounds for Time
29 Push-Ups
6 Hang Power Cleans (115/85 lbs)
29 AbMat Sit-Ups
6 Push Presses (115/85 lbs)
29 Pull-Ups
6 Overhead Squats (115/85 lbs)
29 Kettlebell Swings (53/35 lbs)
This British Hero WOD is dedicated to Steve Dixon (Dicko) from Sunderland who was killed on November 24, 2007, in the Tallil area of southern Iraq.
At the time of his death, Dixon was providing close protection to US Army Engineers when a large IED detonated beneath his vehicle.
Despite having recently left the British Army where he served in The Royal Green Jackets for over 10 years, Dixon had returned to Iraq as a contractor to support reconstruction efforts.
He is survived by his wife Sarah, children Caitlin and Niall, and extended family.
Diego
CrossFit Kent Island – CrossFit
Diego (Time)
8 rounds for time:
7 Power Cleans, 155/105 lbs
22 Double-unders
18 Burpees
Then, 2,056m weighted run (20/14 lbs)
Partner-style: 4 rounds per partner, and run together at the end
Breath Control
CrossFit Kent Island – CrossFit
Warm-up
Warm-up (No Measure)
Bike/Row 2 minutes
10 DB Presses
50M DB Overhead Walk
10 DB Floor Presses
Weightlifting
Bench Press (10-10-10)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP in 15 minutes:
15 Box Jumps, 24/20″
10 KB Swings, 70/53 lbs
5 Ring Dips
21 Gun Salute
CrossFit Kent Island – CrossFit
Pre-WOD Mobility
Banded OH distraction (2 min each side)
MBOD (2 min each side)
21 Gun Salute (Time)
For Time:
Partner #1:
21 Pullups
21 Burpee Box Jumps (20″)
21 Firemans Carry Back Squat
21 Burpee Box Jumps
21 Pullups
Partner #2 executes
Partner #1 again
Partner #2 again
Post-WOD Recovery
Barbell quad smash (2 min each side)
Barbell lat smash (2 min each side)