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08/15/2018

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CrossFit El Cid – CrossFit

Warm-up

Warm-up (No Measure)

400m Run

2RNFT

:30 Seconds on/:10 Seconds transition

1) Banded OHS @25X1

2) Dual KB Front Rack Alt Reverse Lunge

3) Hollow Rock

4) Banded Face Pulls

Weightlifting

Overhead Squat (3×4 @33×3)

Metcon

Metcon (3 Rounds for reps)

3 Sets

2 AMRAP

8 Front Squat 115/85

8 TTB

Max D.U.

Rest 2 Minutes

*Score is d.u./round

Mobility

Warm-up (No Measure)

2RNFT

1 Minute on/:30 Second transition

1) Lizard/Leg

2) Frog

08/13/2018

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CrossFit El Cid – CrossFit

Warm-up

Warm-up (No Measure)

400m Run

2RNFT

:30 Seconds on/:30 Second transition

1) Jump Squats

2) Inchworms

3) Wall Slides

4) Alt KB Push Press

Weightlifting

Push Jerk (3×4 Pause 3 Seconds in Dip + Catch )

Metcon

Metcon (Time)

3RFT

12 Pull-ups

21 KBS 53/35

400m Run

Core Strength

Warm-up (No Measure)

2RNFT

:30 Seconds on/:15 Seconds transition

1) Side Plank Clamshell/Side

2)Ring Plank

3) Hollow Hold

kids class

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CrossFit El Cid – Fit Kids

Warm-up

Warm-up (No Measure)

Indian Run

5 min plank test

*if drop- 20 superman + down and back sprint then continue planking

Metcon

Metcon (No Measure)

3 sets

30 second on 30 second off

1) Belt hold

2) Tuck hold

2 minute rest

3 sets

30 second on 30 second off

1) Ring row

2) Side plank

3) Side plank

08/11/2018

By: 0

CrossFit El Cid – CrossFit

Warm-up

Warm-up (No Measure)

400m Run

2RNFT

:30 Seconds on/:10 Seconds transition

1) Hollow Rocks

2) Dual KB Front Rack Lunge

3) Good Mornings

4) Table Top Hold

Metcon

Metcon (Time)

3RFT

12 TTB

10 Front Squat 115/85

D&B Sled Sprint (4)45’s/(4)25’s

08/10/2018

By: 0

CrossFit El Cid – CrossFit

Warm-up

Warm-up (No Measure)

400m Run

2RNFT

:30 Seconds on/:10 Seconds transition

1) Jumping Lunges

2) Banded Face Pulls

3) Prone Liftoffs

4) Palms Up PVC Pipe OHS

Weightlifting

Snatch (10 EMOM from POS 1&2 with a 2 second hold in catch)

Metcon

Metcon (AMRAP – Rounds and Reps)

15 AMRAP

20 RKBS 53/35

20 Box Jump Overs 24/20

200m Run

Accessory Work

Warm-up (No Measure)

3 Sets

10 Hammer Curls @3133

8 Tricep Kickback @2122

08/08/2018

By: 0

CrossFit El Cid – CrossFit

Warm-up

Warm-up (No Measure)

400m Run

2RNFT

8 Staggered Stance RDL/Side

10 Squat Rotations (5/Side) (Use KB to anchor in)

66FT Dual KB Front Rack Carry

Weightlifting

Dual KB Rear Foot Elevated Split Squat (3×6 @30×1)

Put back foot on a 45 LB plate. Knuckles under chin, hands at collar bone, elbows in front of torso. Squat straight down back knee is under ear front knee is directly over ankle.

Metcon

Metcon (AMRAP – Reps)

14 EMOM

1) 6 Thrusters 95/65 + 6 Burpees

2) Rest

*Add 2 reps to each movement every round

*If you don’t complete restart at 6&6

Mobility

Warm-up (No Measure)

Use a band to stretch out hips & hamstrings:

Frog

Pigeon

Seat Straddle

08/07/2018

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CrossFit El Cid – CrossFit

Warm-up

Warm-up (No Measure)

400m Run

5 AMRAP

10 Jumping Lunges

12 Mt. Climber

10 RKBS

:30 Second Bike Sprint

Metcon

Metcon (Time)

For Time

800m Run

80 D.U.

21 Hang Power Clean 135/95

2RFT

400m Run

40 D.U.

15 H.P.C. 135/95

3RFT

200m Run

20 D.U.

9 H.P.C 135/95

Accessory Work

Warm-up (No Measure)

3 Sets

8 DB Bent Over Row

33FT KB OH Carry

08/06/2018

By: 0

CrossFit El Cid – CrossFit

Warm-up

Warm-up (No Measure)

400m Run

2RNFT

:30 Second on/:10 Second transition

1) Wall Slides

2) Alt KB Push Press

3) Push-up

4) Sumo Inchworm

Weightlifting

DB Bench Press (3×6 @3133)

Metcon

Metcon (Time)

3RFT

12/10 Cal Bike

15 Push-ups

24 Alt DB Snatches 50/35

Core Strength

Warm-up (No Measure)

2 Sets

:30 Second 6 Month Plank

:30 Second Hollow Rocks

:30 Second Side Plank/Side