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06/20/2018

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CrossFit El Cid – CrossFit

Metcon

Warm-up

Warm-up (No Measure)

400m Run

2RNFT

:30 Seconds on/:10 Seconds transition

1) Single Leg Hip Bridge (Left Leg)

2) Single Leg Hip Bridge (Right Leg)

3) Banded Hip Hunge

4) Row

Weightlifting

DB RDL (3×6 @3030)

Have a DB in each hand. Palms face the legs, hips reach back driving the heels into the ground squeezing the ground with toes

Metcon (Time)

4RFT

10/8 Cal Bike

12 Back Squats 135/95

400m Run

-rest 60 seconds between rounds-

Mobility

Warm-up (No Measure)

Spend some time foam rolling any tight areas

06/19/2018

By: 0

CrossFit El Cid – CrossFit

Warm-up

Warm-up (No Measure)

400m Run

3RNFT

:30 Seconds on/:10 Seconds transitions

1) Bird Dogs

2) Deadbugs

3) Bent Over Row

4) Z-Press

Metcon

Metcon (Time)

5RFT

6 Hang Clean & Jerks 155/105

200m Run

2 Rope Climbs

200m Run

25 Burpees

Accessory Work

Warm-up (No Measure)

3 Sets

10 Reverse Flys

8 Tricep Kickbacks/Side

06/17/2018

By: 0

CrossFit El Cid – CrossFit

Warm-up

Warm-up (No Measure)

400m Run

2RNFT

:30 Seconds on/:10 Seconds transitions

1) Split Squats/Leg

2) Band Pull Aparts

3) Hollow Hold

4) Supinated Hold

Metcon

Metcon (AMRAP – Rounds and Reps)

20 AMRAP

D&B Front Rack Carry 53/35

20 DB Walking Lunges 50/35

200m Run

2 Rope Climb

06/15/2018

By: 0

CrossFit El Cid – CrossFit

Warm-up

Warm-up (No Measure)

400m Run

2RNFT

33FT Dual OH KB Walk

12 Palms Up PVC Pipe OHS

16 Jumping lunges

:30 Second Bike Sprint

Weightlifting

High Hang Cleans (10 EMOM Do not go above 75% of 1RM )

High Hang Power Clean + High Hang Squat Clean

Metcon

Metcon (AMRAP – Rounds and Reps)

9 AMRAP

12 OHS 95/65

6 Burpees Over The Bar

12/10 Cal Bike

Accessory Work

Warm-up (No Measure)

3 Sets

8 DB Bicep Curls @20×1

10 Tricep Kickbacks @30×2

06/14/2018

By: 0

Announcements

8:00 am class has been added to Saturday’s class times

CrossFit El Cid – CrossFit

Warm-up

Warm-up (No Measure)

400m Run

2RNFT

10 Bent Over Rows

:20 Second V-Ups

12 Slamballs

8 Turkish Sit-ups (4/side)

Weightlifting

Standing Banded Lat Pull Down (3×8 @13×1)

Straight arms, take a few steps away from the rig pulling the pvc pipe down to the hips. Keep shoulders back and core engaged

Metcon

Metcon (Time)

4RFT

200m Run

12 Weighted Box Step Overs 50/35 (per hand)

Parking Lot Shuttle Run

Core Strength

Warm-up (No Measure)

2 Sets

13 Rower Pikes

Max L-Sit

06/13/2018

By: 0

Announcements

8:00 am class has been added to Saturday’s class times

CrossFit El Cid – CrossFit

Warm-up

Warm-up (No Measure)

400m Run

2RNFT

:30 Seconds on/:10 Seconds transition

1) Goblet Reverse Lunge

2) Alternating Step Ups

3) Push-Up Plank

4) Lizard Walk

Weightlifting

Anti-internal rotration split squat (3×8/Leg)

Red band goes around knee that is furtherest away from the pole. Focus on keeping knee over the ankle. Keeping ear, shoulder, and hip in a straight line

Metcon

Metcon (Time)

3RFT

12/10 Cal Bike

22 Alt DB Snatches 50/35

12 C2B

Mobility

Warm-up (No Measure)

Spend time rolling out any tight areas

06/12/2018

By: 0

Announcements

8:00 am class has been added to Saturday’s class times

CrossFit El Cid – CrossFit

Warm-up

Warm-up (No Measure)

400m Run

3RNFT

10 Goblet Squats

8 No Push-Up Burpee

:30 Second Bike

100m Row

Metcon

Kelly (Time)

5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#

Accessory Work

Warm-up (No Measure)

3 Sets

10 Bicep Curls

12 Reverse Flys

06/11/2018

By: 0

Announcements

8:00 am class has been added to Saturday’s class times

CrossFit El Cid – CrossFit

Warm-up

Warm-up (No Measure)

400m Run

2RNFT

:30 Seconds on/:10 Seconds transition

1) Shoulder Taps

2) Jump Squats

3) Tall DB Press

4) Crab Walk

Weightlifting

Push Jerk (Build to a heavy single in 12 minutes )

Metcon

Metcon (7 Rounds for time)

7 Sets

Every 2 minutes

35 D.U./70 S.U.

9 TTB

3 Power Cleans 155/105

Core Strength

Warm-up (No Measure)

2 Sets

20 V-Ups

:45 Second Side Planks/Side

06/10/2018

By: 0

Announcements

8:00 am class has been added to Saturday’s class times

CrossFit El Cid – CrossFit

Warm-up

Warm-up (No Measure)

400m Run

3RNFT

10 Dragon Flags

100m Stiff Legged Row

60 Second Plank

Metcon

Metcon (Time)

3RFT

100m Front Rack Carry 53/35

500m Row

10/8 Strict Pull-ups

12 DB Hang Power Cleans 50/35