09/22/2022

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

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