Crossfit Chowchilla – CrossFit

Warm-up (No Measure)

RUN/ROW/DU

Metcon (AMRAP – Reps)

20 AMRAP:

500 y/d shuttle – 25,50,75,100

20 Clean and jerks (115/75)

30 Box Jump overs (24/20)

40 Cals on Rower

50 Wallballs (20/14)
500yd=1 Rep

Crossfit Chowchilla – CrossFit

Metcon (Distance)

10 Sets:

Sled Push (AHAP)

10 Sec ON / 50 Sec OFF
AHAP= As heavy as possible BUT still able to SPRINT!

Bench Press (7×10)

7×10@55%

*4 count lower

Crossfit Chowchilla – CrossFit

Warm-up (No Measure)

Run/Row/DU

Metcon (5 Rounds for time)

IWT

Part 1

5 Rounds:

10 Power Cleans @35% or 95/65

1 – 100 yd shuttle – 5,10,15,20 – total time per round

Rest 2 min between rounds

-Rest 5 min total before part 2-

Metcon (Time)

Part 2

2 rounds:

30 yd OH lunge (65/45)

600 m run

Rest 2 min between rounds
deduct 2 min rest from time

Crossfit Chowchilla – CrossFit

Warm-up (No Measure)

RUN/ROW/DU

Wall Sit w/MB 1 Min

WB Wall Squat x 10

Wall Balls x 10

KB Push Press x5

KB Thruster x 5

lizard pose

Back Squat (7×10)

7×10 @55%

*4 count lower

Metcon (AMRAP – Reps)

AMRAP in:

Every 3 min until Tap out

(53/35)

0-3 – 10 Wallballs – 10 KB Thrusters – 20DU

3-6 – 12 Wallballs – 12 KB Thrusters – 20 DU

6-9 14 Wallballs – 14 KB Thrusters – 20 DU
*Keep increasing number of Wallballs and Thrusters until work can no longer be completed in the 3 minute period.

Crossfit Chowchilla – CrossFit

Warm-up (No Measure)

RUN/ROW/DU

2 Rounds:

Plank Sliders x 10 each

Face Pulls x10

Single Arm Push-up x 5 each

Ring Rows x 10

Strict Press (7×10)

7x10reps @55%

*4 count lower

Metcon (AMRAP – Reps)

15 AMRAP:

Row (300/250)

15 HSPU

15 Pullups

200m Farmers Carry (53/35)
Score: 25M(men)/21M(women) = 1 Rep (12 total per round) 25M Carry= 1 rep (8 total reps per round) TOTAL REPS each round= 50

Crossfit Chowchilla – CrossFit

Metcon (Time)

TEAM SERIES (2017)-

9-15-21 reps for time of:

Synchronized thrusters

Synchronized bar-facing burpees

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)

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

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

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%…