Month: January 2020

Core work

Fitness By The Sea – BTS | Accessory Work

Hollow body rock to superman
3 x 10

Full body extensions on rig or with dumbbell
3 x 10

V-Ups
3 x 10

Finisher: Accumulate 90 second L-sit hold on rig or parallettes

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January 12, 2020

Fitness By The Sea – BTS | CrossFit

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Warm-up

Take 15 Minutes to Complete Five Sets of:

A. 10 Weighted Hip Thrust

B. 10-20 GHD Sit Up

Metcon

Metcon (Time)

Four Rounds for Time:

75 Double Under (Modify 150 Singles)

500/450 Meter Row

25 Hand Released Push Up

*Time Cap: 18 Minutes*

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Rx+

Two Rounds for Time:

200 Double Under

1,000/850 Meter Ski

60 Hand Released Push Up

Accessory Work

Hollow body rock to superman

3 x 10

Full body extensions on rig or with dumbbell

3 x 10

V-Ups

3 x 10

Finisher: Accumulate 90 second L-sit hold on rig or parallettes

January 30, 2020

Fitness By The Sea – BTS | CrossFit

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Weightlifting

Take 15 Minutes to Complete 4 Sets of:

A. 5/5 Bulgarian Split Squat (Barbell Back Rack)

B. :30 Second Front Rack Hold (110% of 1RM Front Squat)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15

6/4 Ring Muscle Up

12 Hang Clean (95/65)

24 Walking Lunge

—————-

Rx+

6/3 Ring Muscle Up + 1 Extra Dip Per MU

12 Axle Bar Hang Clean (110/70)

24 Jump Lunge

January 29, 2020

Fitness By The Sea – BTS | CrossFit

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Weightlifting

Bench Press

Take 20 Minutes to Complete – 5 Sets

A. 2 Bench @ AHAP (Increasing)

B. 12 Seated Barbell Strict Press

Metcon

Metcon (Time)

For Time:

21-15-9 Hand Stand Push Up (Modify – Dumbbell Press)

30-30-30 – Dumbbell Snatch (50/35)

*Time Cap: 15 Minutes*

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Rx+

30-20-10 – Handstand Push Up

Accessory Work

“Snug pants are the best pants”

Barbell step ups

3 x 12 (6 each leg) on the 3:00

GHD hamstring curls

3 x 15

Reverse hypers

3 x 15

Back squats

5 x 5

Weight should start around 65% and go up from there. Not looking for a new 5RM just something challenging.

January 29, 2020

Fitness By The Sea – BTS | 45

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Weightlifting

Back Squat (Paused)

Take 15 Minutes to Complete 4 Sets of 5 Reps:

Pause 3 Seconds in Quarter Squat On Way Down and Up

Metcon

Metcon (Time)

Three Rounds for Time:

20 Sumo Deadlift High Pull (53/35)

7/7 Weighted Step Up (53/35)

200 Meter Run or 250 Meter Ski

*Time Cap: 10 Minutes*