On-Ramp 4.18.18

Crossfit Chowchilla – On-Ramp

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Warm-up (No Measure)

PVC WORK

Plank 1 MIn

1 Shuttle Run > 4 Up-Downs

2 Shuttle Run > 6 Up-Downs

3 Shuttle Run > 8 Up-Downs

—–

Single Unders 2 Min Work *Intro DU



Hollow Hold 3x10sec

Superman Hold 3x 10 sec

*Intro to gymnastics movements

—–

TECH: On-Ramp Day 2: “PRESS Series”

Strict Press 3x 5

Push Press 3×5

Push Jerk 3×5

Metcon (AMRAP – Reps)

12 Minute Running Clock:

1/1-2/2-3/3-4/4-5/5…10/10…

Singles/Double Unders

Push-Press

Buy Out 400M Run
continue on with latter for 12 Min. Score =Reps. 1-10= 110reps

APR.20.18 CF

Crossfit Chowchilla – CrossFit

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Warm-up (No Measure)

6AMRAP

10 Cal Bike or Row

6 Sit to Stands

3 Wall Walks



Light DB (for quality)

3 Rounds:

10 Step-ups

5/5 Single Arm Press

5/5 SA OH Lunge

10 Alt Hang DB Snatch

Metcon (AMRAP – Reps)

AMRAP x 4 MINUTES

10 Box Jumps (24/20)

10 DB Front Rack (or suitcase) Lunges (35/20)

10 Toes to Bar

-rest 2 minutes-

Metcon (AMRAP – Reps)

AMRAP x 4 MINUTES

8 Box Jumps

8 DB Lunges (35/20)

8 Toes to Bar

-rest 2 minutes-

Metcon (AMRAP – Reps)

AMRAP x 4 MINUTES

6 Box Jumps

6 DB Lunges (35/20)

6 Toes to Bar

APR.19.18 CF

Crossfit Chowchilla – CrossFit

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Warm-up (No Measure)

6 AMRAP

5 Push-up to D.Dog

10 Single Arm KB Front Squat (5 Squats on each)

10 Single Arm KB Press

10 Lateral Monster Walks with Band(5 step each direction)

—-

Elbow Punches…

Front Squat Hold :45

Front Squat 3RM (1×3)

FRONT SQUAT

15 minutes to find a 3 Rep Max Front Squat

Push Press 1RM (Total Weight)

Push Press (1 Rep Max)
10 Min to Find

Metcon (AMRAP – Reps)

EMOM x 9 MINUTES

Minute 1: Max Effort Air Squat

Minute 2: Max Effort Plank

Minute 3: Max Effort Push-up
Score=total reps (*Deduct 2 reps off of score each time plank drops within the plank minuet)

APR.18.18 CF

Crossfit Chowchilla – CrossFit

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Warm-up (No Measure)

2:00 Total:

:30 Jumping Jacks

:30 Air Squats

:30 Mountain Climbers

:30 Toe-Touch to Arms OverHead

—-Grab Light/Mod KB & PVC pipe——

TABATA:

Station 1 – BIKE

Station 2- KB SWING

Metcon (No Measure)

3 SETS

Bent Over Barbell Row

8 Reps @ 20X2

-rest 15 seconds-

Chin-up Grip Pull-ups

10 Reps

-rest 15 seconds-

Metcon (AMRAP – Reps)

7 SETS @ 85% Effort

30 second Bike

-30 second rest-

30 second Double Unders

-30 second rest-

30 second Burpees

-30 second rest-

*Repeatable scores every round

APR.17.18 CF

Crossfit Chowchilla – CrossFit

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Warm-up (No Measure)

Empty Bar & Partner

2 Rounds:

Partner A: ROW 150 M

Partner B: Shoulder Press

2 Rounds:

14 Lateral Jumps Over the Rower

Push Press

—-

Push Jerk Review…



2 Rounds:

150 M Row slightly faster Pace

Push Jerk



Power Clean Review…

Metcon (AMRAP – Reps)

AMRAP x 20 MINUTES

12/10 Calorie Row

10 Power Clean (135/95)

8 Push Jerk (135/95)

APR.16.18 CF

Crossfit Chowchilla – CrossFit

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Warm-up (No Measure)

Squat Hold :30 Intervals x3

—-

3 ROUNDS: (2min each rd)

1 Min Mod Effort (any cardio equip)

1 Min AMRAP>

5 Slow Focused Squats

6 Mountain Climbers

—–

2 Rounds:

1 Min Higher Effort

1Min AMRAp

3 Kip swings

5 PVC Dislocators

—–*Kip TECH*

2 Rounds:

:30 Sec Air Squats (1 down, 3 Pause, 1 Up)

:30 Pull-up Work

—–

BAR OUT*on RIG

Metcon (Weight)

BACK SQUAT

Build to a moderate-heavy 5 rep in 10 Minutes

Then….

BACK SQUAT

5×3 (Tempo 13X1)

*Use same weight as heavy 5

Metcon (AMRAP – Reps)

FOR TIME

45-30-15

Wall Ball (20/14)

30-20-10

Pull-up

*Time Cap 12 Minutes