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

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