Sept.29.17 FREE

Crossfit Chowchilla – CrossFit

Warm-up (No Measure)

Run/ROW/DU

Plank 1 Min

Inch Worm/PU x 5

Air Squat tech/Reps

Sit-ups x 10

Ring Rows/ Pull-ups x 10

BASELINE (Time)

For Time:

500 m Row

40 BW Squat

30 Ab Mat Situps

20 Push Ups

10 Pullups
Fitness Levels Chart:

Men, Women

3:45, 4:40 Elite

4:30, 5:35 Pro

5:15, 6:30 Expert

6:15, 7:30 Collegiate

7:15, 8:30 Intermediate

8:15, 9:30 Novice

9:15, 10:30 Beginner

10:00, 11:00 (Cap)

Sept.28.17

Crossfit Chowchilla – CrossFit

Warm-up (No Measure)

RUN/ROW/DU

Rollout

PVC.Good Mornings

Glute Bridge raises x 15

Behind Neck Press x 10

One Push-up w/slider

reverse Lunge & Stretch w/pvc + slider

New Weightlifting Total (Total Weight)

Behind Neck Jerk 

WARM-UP:


5@55%,3@65%,3@75%,2@80%,2@85%,2@90%,1@95%,1@ New MAx

New Weightlifting Total (Total Weight)

Deadlift

WARM-UP:


5@55%,3@65%,3@75%,2@80%,2@85%,2@90%,1@95%,1@ New MAx

TABATA- Push-ups (AMRAP – Reps)

8 Rounds:

20 SEC work + 10 SEC rest

Sept.27.17

Crossfit Chowchilla – CrossFit

Metcon (No Measure)

MAKE-UP “MISSED” 1RM & METCON!

-OR-

Complete:

A.)3 Rounds:

Strict Toes to Bar X 10)

DB Weighted Sit Ups X 15)

Side Planks X 45sec)

-Rest-

B.)3 Rounds:

DB Oblique Side Crunch X 10 each)

Leg Lifts X 20)

Russian Twist X 20

Metcon (Distance)

15 Min RUN/ROW/BIKE

Sept.26.17

Crossfit Chowchilla – CrossFit

Warm-up (No Measure)

RUN/ROW/DU

Wall Sit 1min

Plank sliders x 20 each

Reverse Lunge & reach w/slider x5ea

Banded Squats x10 (slow)

Squat /Ankle Stretch

New Weightlifting Total (Total Weight)

WARM-UP: 5@55%…

New Weightlifting Total (Total Weight)

WARM-UP: 5@55%…

SEPT.25.17

Crossfit Chowchilla – CrossFit

Warm-up (No Measure)

Run/ROW/DU

Rollout>PVC

Snatch Walk

Snatch Balancex10

Ring Pows x10

D.dog>cobra>push-up x 5

Arm Swings>Ankle Rollout

New Weightlifting Total (Total Weight)

WARM-UP:

5@55%,3@65%,3@75%,2@80%,2@85%,2@90%,1@95%,1@ New MAx

New Weightlifting Total (Total Weight)

WARM-UP:

8@45%,5@55%,3@65%,3@75%,2@80%,2@85%,2@90%,1@95%,1@ New MAx

Brute 1 (Time)

21-15-9

Pull-ups

Ring Dips