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10/18/2018

By: 0

CrossFit El Cid – CrossFit

Warm-up

Warm-up (No Measure)

400m Run

2RNFT

10 Pike Shoulder Taps

8 RKBS

:60 Second Plank

:20 Second L-Sit

Weightlifting

Warm-up (No Measure)

12 EMOM

1) 3-5 Strict HSPU

2) 15 Hollow Rocks

3) 5-8 Supinated Pull-Ups

4) 10 Hollow Hold Straight Arm Lat Pull Downs

Metcon

Metcon (Time)

4RFT

Down Sled Sprint (4)45/(4)25

15 Push-ups

10 Hang Power Snatches 100/70

Core Strength

Warm-up (No Measure)

3 Sets

:30 Tall Pallof Press/Side

10/17/2018

By: 0

CrossFit El Cid – CrossFit

Warm-up

Warm-up (No Measure)

400m Run

2RNFT

10 Single Leg Glute Bridge/Leg

:20 Wall Sit

10 Ring Rows

Weightlifting

Front Squat (3×2 @32×1)

Pull-ups (3×6-8 @3003)

Metcon

Metcon (Time)

3RFT

12 Back Squats 115/85

400m Run

15 Unbroken Pull-ups

Mobility

Warm-up (No Measure)

1 minute at each stretch

1) Pigeon/Leg

2) Ankle Distraction/Side

3) Childs Pose

10/16/2018

By: 0

CrossFit El Cid – CrossFit

Warm-up

Warm-up (No Measure)

400m Run

3RNFT

8 Sumo Inchworms

12 Jump Squats

:30 Bike Sprint

100m Row

Metcon

Metcon (Time)

3RFT

30/25 Cal Row

25 Burpee Box Jumps 24/20

20/18 Cal Bike

50 Unbroken D.U.

(If the rope stops spinning must restart the D.U.)

Accessory Work

Warm-up (No Measure)

3 Sets

10 Banded Horizontal Rows

8 Half Kneeling Press/Arm

10/15/2018

By: 0

CrossFit El Cid – CrossFit

Warm-up

Warm-up (No Measure)

400m Run

2RNFT

8 DB Floor Press

10 Banded Pull Aparts

33FT Ostrich Walk

Weightlifting

Bench Press (Build to a heavy single in 12 minutes)

Metcon

Metcon (Time)

12-9-6

DB Push Press (Left)

200m Run

DB Push Press (Right)

200m Run

Core Strength

Warm-up (No Measure)

2 Sets

20 Dual KB Front Rack March

:30 Hollow Hold

10/13/2018

By: 0

CrossFit El Cid – CrossFit

Warm-up

Warm-up (No Measure)

400m Run

2RNFT

10 Banded Good Mornings

8 Single Arm Banded Row/Arm

8 DB Floor Press

8 No-Push up Burpee

Metcon

Metcon (16 Rounds for reps)

16 EMOM

1) 5 DB Hang Clean & Jerk 50/35+ 10 TTB

2) 10 DB Deadlifts + 10 Push-ups

3) Sled Sprint (4)45’s/(4) 25’s

4) 10/8 Cal Bike

10/12/2018

By: 0

CrossFit El Cid – CrossFit

Warm-up

Warm-up (No Measure)

400m Run

2RNFT

8 Banded Face Pulls

10 Jump Squats

10 KB RDL

5 Broad Jumps

Weightlifting

Clean (10 EMOM Double 2 Seconds In Catch )

Metcon

Metcon (Time)

For Time

50 Air Squats

400m Run

30 Slamballs 30/20

20 Pull-ups

30 Slamballs 30/20

400m Run

50 Air Squats

Accessory Work

Warm-up (No Measure)

3 Sets

10 Banded Bicep Curls

10 Banded Tricep Extensions

10/11/2018

By: 0

CrossFit El Cid – CrossFit

Warm-up

Warm-up (No Measure)

400m Run

2RNFT

5 Wall Slides

:60 Second Plank

10 Dual KB Bent Over Row

33FT SA OH KB Walk/Arm

Weightlifting

Warm-up (No Measure)

12 EMOM

1) 6 Barbell Z Press

2) 10 DB DB Bent Over Rows (strict no kipping)

3) :30 Second Side Plank (Left)

4) :30 Second Side Plank (Right)

Metcon

Metcon (AMRAP – Rounds and Reps)

20 AMRAP

800m Run

10 DB Snatches (Right)

10 DB Snatches (Left

10 Burpees Over DB

Core Strength

Warm-up (No Measure)

2 Sets

10 L-Sit Flutter Kick

8 Dragon Flags

10/10/2018

By: 0

CrossFit El Cid – CrossFit

Warm-up

Warm-up (No Measure)

400m Run

2RNFT

15FT Monster Walk

33FT Reverse Duck Walk

12 Glute Bridges

Weightlifting

Front Squat (3×3 @32×1)

Pull-ups (3×6-8 @3003)

Metcon

Metcon (Time)

15-12-9

Hang Power Snatch 95/65

30-24-18

WB’s 20/14

Mobility

Warm-up (No Measure)

1 Minute At Each Stretch

1) Pigeon/Leg

2) Frog

3) Archer

10/09/2018

By: 0

CrossFit El Cid – CrossFit

Warm-up

Warm-up (No Measure)

400m Run

3RNFT

8 Banded Face Pulls

5 Wall Slides

10 RKBS

:30 Second Bike Sprint

8 No-Push Burpees

Metcon

Metcon (Time)

5RFT

12 Deadlifts 115/85

25 D.U.

9 Hang Power Cleans

25 D.U.

400m Run

Accessory Work

Warm-up (No Measure)

3 Sets

10 Supinated Band Pull Aparts

10 Seated Filly Press/Arm