CrossFit

CrossFit Skiatook – CrossFit

View Public Whiteboard

Stretching and Mobility

Strength

Bulgarian Deadlifts (4×8)

Stand a few feet in front of a bench that is about knee-high and place a barbell on the floor in front of your toes. Now rest the top of your right foot on the bench behind you. Bending your left knee, lower your body down until you can grab the barbell with a shoulder-width grip [1]. Using your left leg only and keeping your lower back in its natural arch, straighten your knee and stand back up with the bar (as in a normal deadlift) [2]. Then lower your body and the bar back to the floor- that’s one rep. Begin your second rep from that position. Do 3-4 sets of 6-8 reps on each leg, resting 90 seconds between sets.

Metcon

Metcon (AMRAP – Reps)

15 min AMRAP

1 deadlift

100-m run

2 deadlifts

200-m run

3 deadlifts

100-m run

4 deadlifts

200-m run

Etc.

Males: 275# Females: 185#

After Odd deadlifts 100m run

After Even deadlifts 200m run

CrossFit

CrossFit Skiatook – CrossFit

View Public Whiteboard

Stretching and Mobility

Warm-up

2 rounds:

400m Run

10 Russian KB Swings

5 V-ups

10 Dumbbell S2OH

Metcon

CrossFit Games Open 12.3 (AMRAP – Rounds and Reps)

18-Minute AMRAP of:

15 Box Jumps, 24″ / 20″

12 Push press, 115# / 75#

9 Toes-To-Bar

Skills

With time remaining in class work on a skill of your choosing.

CrossFit

CrossFit Skiatook – CrossFit

View Public Whiteboard

Stretching and Mobility

Strength

Shoulder Press (1×1)

Find a 1 Rep Max

Metcon

Metcon (Time)

3 rounds

16 Wall Balls, 20/14

8 Cal Bike

1 Minute Rest

3 rounds

16 Thrusters , 95/65

8 Burpee over Bar

CrossFit

CrossFit Skiatook – CrossFit

View Public Whiteboard

Stretching and Mobility

Strength

Paused Front Squat (3×2)

2 Count Pause Front Squat

1×5 @ 50%

1×5 @ 60%

1×5 @ 70%

3×2 @ 80%

Metcon

Metcon (Time)

5 Rounds

6 clean and jerks 135/95 RX+ 155/105

9 Pull-ups RX+ C2B pull-ups

54 DUs

Murph Prep

MOVEMENT PREP

5 Rounds with vest

NOT FOR TIME

5 push-ups

5 pull-ups

5 push-ups

15 air squats

Crossfit

CrossFit Skiatook – CrossFit

View Public Whiteboard

Stretching and Mobility

Weightlifting

Power Snatch (2×1)

4×2 @ 70%

3×2 @ 80%

2×1 @ 90%+

Metcon

Metcon (AMRAP – Rounds and Reps)

20 Minute AMRAP:

10 Alt. DB power Snatches 50/35

16 Lunges

22 Sit-ups

200m Run

Someone turns 40 Sunday!!!

CrossFit Skiatook – CrossFit

View Public Whiteboard

Stretching and Mobility

Metcon

Thanks Amanda

Metcon (Time)

– 400 run

– 40 DU

– 40 sit ups

– 40 pull up

– 40 cal bike

– 40 deadlift

– 40 front squat

– 40 DU

– 400 run

RX 95/55 RX+ 135/95
Scale as needed

Skills

Spend any remaining time to work on whatever you want!!

Saturday, April 24, 2021

CrossFit Skiatook – Crossfit/Bootcamp blended

View Public Whiteboard

Metcon (Time)

For Time:

15 Devils Press (50#/35#) (35#/20#)

30 Pushup and Pull Across

60 DB Snatches (Alt)

30 Pushup and Pull Across

15 Devils Press

Metcon (AMRAP – Rounds and Reps)

Rest 5 Minutes, then:

AMRAP 12:

4 Power Cleans (155#/105#)

4 Burpees

4 Box Jumps (30″/24″)

CrossFit

CrossFit Skiatook – CrossFit

View Public Whiteboard

Stretching and Mobility

Strength

Back Squat (3×1)

1×3 @ 60%

1×3 @ 70%

1×3 @ 80%

3×1 @ 90%

Metcon

Metcon (AMRAP – Rounds and Reps)

3 Rounds: 4 Minute Clock

500m Row

Then, Max Rounds:

5 Dumbbell Hang Power Cleans, 50#/35#

5 Dumbbell Push Press, 50#/35#

5 Dumbbell Front Squat, 50#/35#

CrossFit

CrossFit Skiatook – CrossFit

View Public Whiteboard

Stretching and Mobility

Weightlifting

3 Position Cleans (8×1)

1 Clean from the floor + 1 Clean from the Hang + 1 Clean from the High Hang(pockets) = 1 Rep
8 min Emom

Go up in weight each round. Last round should be heavyish. Record your last set.

Metcon

Tommy V (Time)

21 Thrusters, 115#

12 Rope Climbs, 15′

15 Thrusters, 115#

9 Rope Climbs, 15′

9 Thrusters, 115#

6 Rope Climbs, 15′
In honor of Senior Chief Petty Officer Thomas J. Valentine, 37, of Ham Lake, MN, died in an training accident in Arizona, on Feb. 13 2008
To learn more about Tommy V click here
Ladies 75#

CrossFit

CrossFit Skiatook – CrossFit

View Public Whiteboard

Stretching and Mobility

Strength

Bench Press (3×1)

3×3 @ 70%

2×2 @ 80%

3×1 @ 90%

Metcon

Metcon (Time)

5 Rounds

25 Air Squats

10 Burpees

25 Air Squats

10 Ring Dips

FREE 2 WEEK TRIAL