Kanehsatake CrossFit – CrossFit
Warm-up (No Measure)
EMOM 6
0-1 40s of any type of burpee
*1s HOLD at the top of each push press
1-2 30s of Touch&Go Push Press
Round 1- PVC Pipe or empty barbell
Round 2- Empty Barbell or added load
Round 3- add load
*or use a pair of KB/DBs
Metcon (Weight)
AMRAP 10
3RM Push Press
*Hard Cap*
Focus on more volume and less rest while the bar is on the lighter side…If you miss any load twice before the 10 minutes is up, call it there:)
Metcon (Time)
5 Rounds: RX+ 6 Rounds
20 Double Unders/60 Skips
5 Toes to bar or 12 V Ups is RX…8 K2C is a scalable option
20m Walking Lunge
5 Burpee Bar Touches RX=6″ higher than standing reach
TC11
Metcon (Time)
Functional
Warmup
EMOM 6
0-1 40s of any type of burpee
1-2 30s of DDB Push Press
AMRAP 10
15 Tricep ext w/ elastic
15 DB Floor Press
20 DB Goblet Squats
20m lunges
For time
8 Rounds
60 Skips
8 K2C or 12 V Ups
5 Burpees
Metcon (Weight)
Weightlifting
Warmups
2 sets
25 bent over trap raise
10 external rotation w/ arm at 90 and red elastic per side
1 RM bench press
Then
3 sets
5 bench press
15 DB incline Chest press on WB
Rest 90
Metcon (No Measure)
Gunshow
3 sets
1a-4-6 chin ups hold 1 sec at top
1b-10-12 DB close grip press
Rest 90
3sets
2a- 4-6 box dips or ring dips 1 sec bottom
2b- 10-12 bb curl
Rest 90
3sets
3a- 12-15 cable Tricep ext w/ rope (pulley up)
3b- 12-15 zottman curl
Rest 45
3 sets
4a- 20-25 cable bicep curl w/ bar ( pulley down)
4b- 20-25 OH tricep ext
Rest 45
