11/24/2017

CrossFit Liberty – CrossFit

Warm-up

Warm-up (No Measure)

250 meter Row

9 Cossack squat (each side)

9 Pistol roll

9 Parallette dips

10 meter Crab walk (forward and backward)

9 Crossover reach (hip and ankle)

9 Elbows high and outside (PVC or Bar)

15 seconds Static ring dip hold

9 Negative ring dips

10 meter Pigs on ice skates

9 Ankle rotations (each side)

Weightlifting

Clean (6 x 1 on 1:30 @ 80%-90%)

Sets 1-2 @ 80%

Sets 3-4 @ 85%

Sets 5-6 @ 90%

Clean Pull (3 x 3 on the 1:00 @95%)

Metcon

Metcon (AMRAP – Reps)

12m Clock:

1000 Run

Then AMRAP

2 Pistols each leg

4 Ring Dips

6 American KB Swings, 1.5/1 pd

11/23/2017

CrossFit Liberty – CrossFit

Warm-up

Warm-up (No Measure)

Row 15 Calories

10 Jumping pull-ups

10 meter Pigs on ice skates

30 seconds Hollow body hold on bar

10 Mountain climbers (each leg)

10 Squat to stand

10 Wring out the towel (each side)

10 Crossover reach (hip and ankle)

Weightlifting

Split Jerk (6 x 1 on 1:30 @ 80%-90%)

Sets 1-2 @ 80%

Sets 3-4 @ 85%

Sets 5-6 @ 90%

Push Jerk (3 x 3 on the 1:00 @95%)

Metcon

Metcon (Time)

10-8-6-4-6-8-10 reps of:

Handstand Push-Ups

Jumping Lunges (per leg)

C2B Pull-Ups

11/22/2017

CrossFit Liberty – CrossFit

Metcon

Metcon (No Measure)

20 minute EMOTM:

Movement 1 – Monostructural Conditioning

Movement 2 – Gymnastics/Skill

Movement 3 – Non-Monostructural Conditioning

Movement 4 – Barbell
Movement 1 – Monostructural Conditoining – Row, Run, or Burpees. Double-unders are not an option. Pick a Distance or Caloric output that leaves you with about 40-50 seconds of work on each round.

Movement 2 – Gymnastics/Skill – Push-ups, Pull-ups, Toes-to-bar, Handstand Walks, Double-unders, Muscle-ups, etc. This should be up to about 10-20 seconds of work (30 seconds if you’re working Double-unders).

Movement 3 – Non-Monostructural Conditioning – Wall Balls, Box Jumps, Ball Slams, Kettlebell Swings, lightweight/higher rep Barbell work Thrusters, Cleans, Snatches, STOH, etc, Farmers Carry, Battle Ropes. This should be approximately 20-30 seconds worth of work.

Movement 4 – Barbell – Squats, Presses, Deadlifts, Cleans, Snatches, etc. all in a strength baring format, i.e. heavy weight and somewhere between 1 and 5 reps, shouldn’t be more than 15 seconds worth of work.

11/21/2017

CrossFit Liberty – CrossFit

Warm-up

Warm-up (No Measure)

Row 250 meters

5 Skin the cat

5 Burpee pull-ups

5 jumps Box jump progression

10 One arm thruster with kettlebell (each arm)

10 meter Spiderman lunge

10 PVC pass throughs

10 Forward/back jumping jacks

10 Sots press (PVC or bar)

10 Thoracic high fives (each arm)

10 Medicine ball push-up

10 Back stroke (each arm)

Weightlifting

Snatch (6 x 1 on 1:30 @ 80%-90%)

Sets 1-2 @ 80%

Sets 3-4 @ 85%

Sets 5-6 @ 90%

Snatch Pull (3 x 3 on the 1:00 @95%)

Metcon

Metcon (2 Rounds for reps)

7 Minute AMRAP:

10 Wall Balls, 20/14#

10 Burpees

-Rest 3 Minutes-

7 Minute AMRAP:

10 Double KB Swings, 1.5/1pd

10 KB Burpee Box Overs (1.5/1pd each hand with 24/20″ box)
KB Burpees: https://youtu.be/KEfBQ4GPWn0

Weightlifting

Back Squat (3 x 3 @ 85%)

11/20/2017

CrossFit Liberty – CrossFit

Warm-up

Warm-up (No Measure)

Run 200 meters

5 Wall kick-ups (body length or half body length away from the wall)

50 meter Leg slide

5 Overhead Plate Press

30 seconds Handstand hold against wall or free standing

50 meter Side hop

20 Back leg swing (each leg)

20 Neck and wrist circles

Gymnastics

Gymnastics

15 Minutes of Practice

Metcon

Metcon (5 Rounds for reps)

Five sets:

Against a 2-minute running clock, complete:

200m run

50 Double-Unders

Max Reps Handstand Push-ups
Rest 2 minutes between sets

Score is the total number of Handstand Push-ups.