Month: December 2019

New Years Eve

Fitness By The Sea – BTS | CrossFit

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Weightlifting

Front Squat

Take 7 Minutes to Warm Up to 85%

Every 2 Minutes for 14 Minutes:

3 Reps @ 85%

Metcon

Metcon (Time)

For Time, 21-15-9:

Thruster (95/65)

Burpee Over Bar

*Time Cap: 10 Minutes*

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Rx+

30-20-10

Accessory Work

Cardio is not hardio

2×400 m run

2 min rest in between sets

4×200

1:30 rest in between sets

8×100

1:00 rest in between sets.

If using bike, ski, or rower, distances will be 500, 300, and 200.

Longer rests in between so these should be all out sprints

New Years Eve

Fitness By The Sea – BTS | 45

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Weightlifting

Deadlift

Take 5 Minutes to Warm Up to Starting Weight

Every 2 Minutes for 10 Minutes

3 Reps + Hold Top for :20 Seonds + 3 Reps

Metcon

Metcon (Time)

Three Rounds for Time:

15 Deadlift (135/95)

15 Toes to Bar

400 Meter Run or 800 Meter Bike

*Time Cap: 13 Minutes*

December 30, 2019

Fitness By The Sea – BTS | CrossFit

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Metcon

Metcon (AMRAP – Reps)

Every Five Minutes for Max Calories/Reps:

A. Max Bike Calories

B. Foam Roll

C. Max Ski Calories

D. Banded Stretch

E. Max Row Calories

F. AMRAP 10 Pull Up, 20 Push Up

*Coach to Assign Starting Position – If Possible Everybody Does Section F Together*

Accessory Work

5×10 Reverse lunges from the rack. Weight should be ascending as you go.

3 rounds of 20 (10 each side) of:

Alternating KB thrusters. You will have 2 kbs and one will be placed in the front rack while you thruster the other. If this is too much, keep the non-moving kb in farmers carry position.

Rest as needed between sets.

3 rounds of 20 (10 each side) of:

Single arm OH walking lunges. 2 KBs for this as well and same standards apply.

December 29, 2019

Fitness By The Sea – BTS | CrossFit

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Weightlifting

Back Squat

Take 10 Minute to Warm Up to 80%

Every 2 Minutes x 3

5 Back Squat @ 80%

*Rest 1 Minute*

Every 1:30 x 3

3 Back Squat @ 85%

*Rest 1 Minute*

Every Minute x 3

1 Rep @ AHAP (Record Heaviest Rep)

Metcon

Metcon (Time)

For Time:

150 Russian Kettle Bell Swings (53/35)

*Every Minute – 10 Box Jump (24/20)*

**Time Cap: 15 Minutes**

*Score is Time + KBS Remaining*

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Rx+

RKBS (70/53)

Accessory Work

Bike sprints

EMOM, start at 5 calories on the bike and then increase by 2 calories each minute.

December 28, 2019

Fitness By The Sea – BTS | CrossFit

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Metcon

Metcon (AMRAP – Rounds and Reps)

Complete the Following With a Partner:

AMRAP 30

6 Toes to Bar

5 Clean and Jerk (135/95)

4 Front Squat (135/95)

3 Clusters (135/95)

*Partner A Works While Partner B Runs 400 Meters*

**Score is Total Rounds + Reps**

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Rx+

Weight (165/110)