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Month: April 2019

Wednesday WOD

CrossFit 201 – CrossFit

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Warm-up

4 rounds…

25’ Walk on Toes

25’ Walk on Heels

25’ High Knees

25’ Butt Kickers

25’ Power Skips

25’ Broad Jump

100m run

1st Round: 25%

2nd Round: 50%

3rd Round: 75%

4th Round: 90-100%


Metcon

CF 201 Baseline 1

I. ON A 12:00 RUNNING CLOCK…

Run 1 Mile into…

Max Meters on Rower

or Max Distance on Bike

Rest 12:00-17:00

Into:

II. AMRAP X 12 MINUTES

4 Strict Pull-ups

8 Hand Release Push-ups

12 Sit-ups

CrossFit 201 Baseline 1 A (Distance)

A. ON A 12:00 RUNNING CLOCK…

Run 1 Mile into…

Max Meters on Rower

or Max Distance on Bike

Rest 12:00-17:00

Into:

CrossFit 201 Baseline 1 B (AMRAP – Rounds and Reps)

B. AMRAP X 12 MINUTES

4 Strict Pull-ups

8 Hand Release Push-ups

12 Sit-ups

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Tuesday WOD

CrossFit 201 – CrossFit

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Warm-up

AMRAP x 4 MINUTES

5 Barbell Good Mornings

10 Knee Push Ups

15 Air Squats (Or Back Squats if you feel good!)

Then:

5 BB DL’s + 5 Hang Muscle Cleans + 5 Strict Press

1 minute Mountain Climber Stretch (Open up hip flexors)

5 BB Good Morning + 5 Hang Power Cleans + 5 Push Press

1 minute Puppy Dog Stretch (Open up lats)

5 Power Cleans + 5 Push Jerks

1 minute stationary Frankensteins

STRENGTH

ON A 15:00 RUNNING CLOCK…

Build to Set of 3 Touch-N-Go

Power Clean & Jerk

*Moderate-Heavy Loading

Clean and Jerk (1 x 3)

Metcon

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#

Cool Down

5:00 Slow Pedal on Bike/ Row/

Walk

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Monday WOD

CrossFit 201 – CrossFit

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Warm-up

AMRAP x 6 MINUTES

20 Single Unders

10 Kipping Swings

8 False Grip Ring Rows

6 Lunges

Technique / Skill Work

EMOM x 10 MINUTES

MIN 1

2 Strict Muscle-Up or

5 False Grip Ring Pull-ups

MIN 2

:45 Double Under or Triple Under Attempts

Metcon

Metcon (Time)

Time Cap: 25 minutes

FOR TIME:

50 Walking Lunges

50 Knee to Elbow

100 Double Unders

5 Muscle-Ups

40 Walking Lunges

40 Knee to Elbow

80 Double Unders

10 Muscle-Ups

30 Walking Lunges

30 Knee to Elbow

60 Double Unders

15 Muscle Ups

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Sunday WOD

CrossFit 201 – CrossFit

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Warm-up

AMRAP x 10 Minutes

Partner 1: 100m Run

Partner 2: 10 Air Squats Then Max Plate Ground to Overhead

When Partner 1 returns athletes will switch.

Technique / Skill Work

EMOM X 8 MINUTES

MIN 1 – :45 HS Hold or 5 HSPU Negatives

MIN 2 – :45 Max Air Squat

Metcon

PARTNER WORKOUT TEAMS OF 2

AMRAP x 15 MINUTES

Partner 1 — COMPLETE 1 ROUND

5 HSPU

10 No Push up Burpees

15 Sit-ups

Partner 2 — PERFORM Max Back Squat RX+ (155/105)|RX (135/95)

*Partner 1 Completes a full round while Partner 2 performs max reps of Back Squat.

*Once Partner 1 finishes the round, switch.

* Score is the total number of Back Squats.

*Back Squats from floor not rack

Metcon (AMRAP – Reps)

TOTAL BACK SQUATS

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Saturday WOD

CrossFit 201 – CrossFit

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Warm-up

600 meter caterpillar run with medball

Then:

2 ROUNDS

10 Up-Downs > Burpees

10 Alternating Step-ups > Box Jumps

10 Shoulder Taps  >5 Scap Push-ups + 5 Knee Push-Ups

:20 Hollow Hold  > Hollow Rock

Metcon

Metcon (Time)

3 ROUNDS FOR TIME

40 KB Swings RX+ (53/35)|RX (35/26)

40 Box Jumps (24/20)

40 Hand Release Push-ups

400 meters Run

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Friday WOD

CrossFit 201 – CrossFit

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Warm-up

3 minutes Bike

5 inch worms

5 clean grip presses

5 clean grip presses in a quarter squat 5 push press

5 split jumps (no bar)

5 jerk balance (pvc)

5 split jerks

With empty barbell or PVC

Modified Burgener Warmup

5 Down/Up (Shrug from high hang)

5 Scarecrow (shrug high elbows from high hang)

5 Muscle Clean (fast turnover and elbow punch)

5 Tall Clean (1/2) (land in half squat stance)

5 Tall Clean (full) (land in full squat)

STRENGTH

ON A 20:00 RUNNING CLOCK…

Establish 1 rep max Clean & Jerk

Clean and Jerk (1 rep max)

Metcon

Metcon (Time)

FOR TIME

30 Wall Ball (20/14)

5 Power Clean RX+(185/125)| RX (155/105)

20 Wall Ball

5 Power Clean

10 Wall Ball

5 Power Clean

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Thursday WOD

CrossFit 201 – CrossFit

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Warm-up

12 Rounds

:20 on/ :10 off

Movement 1: Single Unders

Movement 2: Mountain Climbers

Movement 3: Plate G2OH

Movement 4: Push-ups or Knee Push-ups

DOUBLE UNDER PROGRESSION

5 Rounds

:20 on/ :10 off

R1: High Jumps Single Unders

R2: Fast Spin Single Unders

R3: Penguin Taps

R4/R5: Single-Single-Double* or Double Unders

Metcon

Metcon (3 Rounds for reps)

3 SETS FOR MAX REPS

2:00 DB Push Press RX+(50/35)| RX(35/25)

-Rest :30-

2:00 Double Under

-Rest :30-

2:00 KB Goblet Lunge RX+(70/53)| RX(53/35)

-Rest :30-

Cool Down

8:00-10:00 GROUP MOBILITY

*Focus first half of the session

opening up calves on horn of the KB.

*In second half, have the athletes

spend time opening the lats on horn of the KB.

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Wednesday WOD

CrossFit 201 – CrossFit

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Warm-up

AMRAP 5 minutes

2 Burpees

4 Ring Rows

6 Air Squats*

*Change to Jumping Air Squats 2:30 into AMRAP.*

WITH A PVC

8 Down/Up

8 Scarecrow

8 Muscle Snatch

8 Overhead Squats

5 Snatch Drops (1/2)

5 Snatch Drops (full)

5 Hang Power Snatch

STRENGTH

ON A 20:00 RUNNING CLOCK…

Establish 1 rep max Snatch

Snatch (1 rep max)

Metcon

Metcon (Time)

Time Cap: 15 minutes

FOR TIME

10,9,8,7…1

Hang Power Snatch RX+: (95/65)|RX:(65/45)

*5 Strict Pull-ups

then

5 Box Jump Overs after each set 24/20

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Tuesday WOD

CrossFit 201 – CrossFit

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Warm-up

EMOM 9 minutes

Min 1: Calorie Bike (Increasing effort each round)

Min 2: Kip SwingsHanging Knee Raises  Toes to Bars

Min 3: Hollow Hold  Flutter Kicks  Hollow Rocks

*Progressing movement each round.

Core Strength/Stability

EMOM X 21 MINUTES

MIN 1 – 18/16 Cal Row

MIN 2 – 12/10 Cal Bike

MIN 3 – 10 V-Ups

then Max Plank in Remaining Time

Metcon (7 Rounds for time)

Max Plank

Cool Down

RUMP PUMP FINISHER

2 SETS

20 Single Leg Hip Thrust (L)

20 Single Leg Hip Thrust (R)

1:00 Glute Bridge Hold

-Rest as Needed between Sets-

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Monday WOD

CrossFit 201 – CrossFit

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Warm-up

2 minute Row/ machine

then:

AMRAP 12 minutes

10 Single KB Goblet Squats

5/5 KB RDLs

5/5 SA KB Clean

5/5 SA KB Strict Presses

20 Dual KB Hollow Flutter Kicks

5 Burpee Broad Jumps

Metcon

Metcon (3 Rounds for reps)

AMRAP 7 minutes

1,1,1…2,2,2…3,3,3…

DB Burpee RX+ (35/25)| RX (25/15)

DB Hang Power Clean

DB Front Squat

-Rest 2:00-

AMRAP 5 minutes

1,1,1…2,2,2…3,3,3…

DB Burpee (35/25)|(25/15)

DB Hang Power Clean

DB Front Squat

-Rest 2:00-

AMRAP 3 minutes

1,1,1…2,2,2…3,3,3…

DB Burpee (35/25)|(25/15)

DB Hang Power Clean

DB Front Squat

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