Kanehsatake CrossFit – CrossFit
Warm-up (No Measure)
3 Rounds:
5 Squat Jumps
5m Bear Crawl
5 Squat Jumps
5m Bear Crawl
15 KB Swings
5 Shoulder to Overhead per arm
Metcon (Weight)
3 sets: *Front Squat or Strict Press*
10 Reps@50-60% *The descent should take around 2-3s with no pause at the bottom. Fire up quickly and then always pause at the top to prepare for the next rep*
*Rest as needed*
TC10
Metcon (Distance)
6 Rounds:
5 Push Presses (95/65) (115/85)
*must pause 1s at the top of each rep
3 Thrusters(same)
5 Box Jumps(30/24)
3 Strict Pullups *Must follow Tempo*
21X1
…with time remaining…
Max distance Row/Run/Bike
Metcon (No Measure)
Gun show
3 sets
DB shoulder press x25
DB side raise x 20
Rest 60
3 sets
BB Power pulls x 20
* like a clean
BB Upright row x 15
Rest 60
3 sets
DB Push Press x 30 heavy
Truck driver x 40 total
Rest 60
3 sets
Spead x 20
Facepull x 20
Rest 0
Metcon (No Measure)
Functional fit
Same warmup as CrossFit
Metcon 1
EMOM 10
0-1: 40s KB swings
1-2: Russian twist no weight feet on ground x 40
2-3: 15KB Goblet squat + 6 KB jump squat
3-4: 40s plank
4-5: 40s side shuffle
Metcon 2
6 Rounds:
5 Push Presses DBs(35/25)
*must pause 1s at the top of each rep
3 Thrusters(same)
5 Box Jumps(30/24)
3 Strict Pullups *Must follow Tempo* or ring rows
21X1
…with time remaining…
Max distance Row/Run/Bike
The Warrior (AMRAP – Rounds and Reps)
7 Rounds of
11 Burpee box jump
11 Deadlift 135/95
11 Pistol per side
11 Pull ups
11 DB Thruster (35/20)
11 Wall ball sit ups
11 KB swing (24/16)
Accumulate 11 cal after each round
The Warrior (AMRAP – Rounds and Reps)
7 Rounds of
11 Burpee box jump
11 Deadlift 135/95
11 Pistol per side
11 Pull ups
11 DB Thruster (35/20)
11 Wall ball sit ups
11 KB swing (24/16)
Accumulate 11 cal after each round
