October 13, 2017

Fitness By The Sea – BTS | CrossFit

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Weightlifting

5 Second Paused 1/4 Front Squat

Take 15 Minutes to Complete:

3 Sets of 7 Reps:

Front Squat Above Parallel and Hold 5 Seconds.

*Record Heaviest Set*

Metcon

Metcon (Time)

Two Rounds for Time:

21 Hang Power Clean (95/65)

21 Burpee Over Bar

15 Front Squat (95/65)

15 Burpee Over Bar

9 Push Press (95/65)

9 Burpee Over Bar

*Time Cap: 16 Minutes*

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Rx+

Weight (135/95)

Accessory Work

Take 5 Minutes to Get Upside Down

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October 12, 2017

Fitness By The Sea – BTS | CrossFit

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Warm-up

10 Minutes of Coaches Choice Mobility

Metcon

Metcon (AMRAP – Reps)

Three Rounds for Max Reps:

AMRAP 3

10 Calorie Row

5 Deadlift (275/195)

*Rest 1 Minute*

AMRAP 3

Wall Balls (20/14)

*Rest 1 Minute*

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Rx+

Deadlift (365/255)

Wall Ball (30/20)

Accessory Work

AMRAP 5

15 KBS (70/53)

10 GHD Sit Up

October 11, 2017

Fitness By The Sea – BTS | CrossFit

Weightlifting

Back Squat

Take 20 Minutes to Complete Five Rounds of:

A. 5 Back Squat @ 80%

B. 10 Box Jump – As Height As Possible

Back Squat

Take 20 Minutes to Complete Five Rounds of:

A. 5 Back Squat @ 80%

B. 10 Box Jump – As Height As Possible

Metcon

Metcon (AMRAP – Reps)

AMRAP 9

Max Effort – Double Under

*Every Break – 10 Hand Stand Push Up*

**Score is Double Unders Only**

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Rx+

50 Unbroken Double Unders

10 Hand Stand Push Ups

*Additional 5 Hand Stand Push Ups if Double Unders are Broken – and then Restart Unbroken DU*

**Score is Unbroken Double Unders Only – If Time Ends During a Set – Count it**

Accessory Work

Shoulder Press (5 x 5 @ 80%)

October 10, 2017

Fitness By The Sea – BTS | CrossFit

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Gymnastics

Weighted Pull-ups

Every 2 Minutes for 10 Minutes:

Choose One of the Following for 5 Unbroken Reps:

A. Weighted Strict Chest to Bar

B. Weight Strict Chin Over Bar

C. Strict Chest to Bar

D. Strict Chin Over the Bar

E. Banded Strict Chin Over the Bar

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 16 – Start with 300 Meter Run

20 Total Dumbbell Snatch (50/35)

15/10 Ring Dip

10 Total Weighted Box Step Up (50/35) (24/20)

*Every 4 Minutes – Run 300 Meters

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Rx+

20 Total DB Snatch (50/35)

15/10 Dip from Muscle Up

10 Total Step Up + Goblet Squat (50/35) (24/20)

Accessory Work

Snatch (10 x 1 – Increasing)

October 9, 2017

Fitness By The Sea – BTS | CrossFit

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Weightlifting

Power Clean

Every 45 Seconds for 5 Sets:

1.1.1 – Power Clean @ 70%

*Rest 45 Seconds*

Every 45 Seconds for 5 Sets

1.1 – Power Clean @ 80%

*Rest 45 Seconds*

Every 45 Seconds for 5 Sets

1 Power Clean @ 90%

**Note: We will repeat this for six weeks – if you have completed the above percentages already – increase weights in small increments weekly**

Metcon

Metcon (Time)

For Time:

21 Thruster (115/75)

9 Toes to Bar

15/10 Assault Bike Calories

15 Thruster (115/75)

15 Toes to Bar

15/10 Assault Bike Calories

9 Thruster (115/75)

21 Toes to Bar

15/10 Assault Bike Calories

**Time Cap: 14 Minutes**

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Rx+

Thruster (135/95)

25 Toes to Bar Each Set

20/15 Assault Bike Calories

Accessory Work

Three Rounds for Time:

10 Pistol Each Leg

20 Push Ups

October 8th

Fitness By The Sea – BTS | Kids

Metcon

15 Minutes to complete 3 sets of:

30 DB walking lunges (15 each leg) moderately heavy

20 Hip Extensions or Supermans

AMRAP 20

5, 10, 15, 20, 25, 30 etc

Box Jumps

Kettlebell Swings

Burpees

*Every 3 minutes, 200m Run

Finisher:

3×10 Barbell Roll Outs