BLOG

CrossFit 201 – CrossFit View Public Whiteboard Warm-up General Mobility 2 Rounds 250 meter row/ 200 meter run 10 Up Down into Tuck Jumps 10 1 1/4 Squats 5 Empty Bar Power Cleans (can increase weigth in round 2) Metcon (Time) For Time: Run/ Row

CrossFit 201 – Sweat! View Public Whiteboard Metcon (2 Rounds for time) 12 minutes to finish… 30-20-10 Single Arm DB Thrusters 45/30lb. Burpee DB Deadlifts 45/30s *switch arms every 5 reps on Thrusters 3 minutes rest 12 minutes to finish… 5 Rounds: 20 Goblet Lunges

CrossFit 201 – CrossFit View Public Whiteboard Warm-up Hamstring Mobility 2 Rounds 1 minute bike 20 Banded Good Mornings 10 Hip Bridges (Pause for :02 at top) 5 (each direction) Bar Hang Switch Grips* *Switch between pronated & supinated. Keep toes, knees, quads together &

CrossFit 201 – CrossFit View Public Whiteboard Warm-up Shoulder/ T-Spine Mobility 2 Rounds 5 Inchworm to push up 10 V-Ups 20 (10/side) Quadrupled opposite arm/ leg extension Snatch Drills STRENGTH Three Position Snatch Spend 20min. Working up to something heavy here… Take a 2 second

CrossFit 201 – CrossFit View Public Whiteboard Warm-up Hip Mobility 2 Rounds 1:00 machine :30 Wall Sit (heel drive focus!) 15 Air Squats to Med Ball 10 Med Ball Cleans STRENGTH Back Squat (Week 1 of 4) Complete a few warm up sets, and then:

CrossFit 201 – Sweat! View Public Whiteboard Metcon (No Measure) 12 minutes EMOM: 3 Rounds Min 1: 15/12 Cal Bike Min 3: 200m Row Min 4: 60 Double Unders Min 2: 10 Burpees 10 min to finish… 100 Wall Balls *7/5 Push-ups EMOM, starting with

CrossFit 201 – Sweat! View Public Whiteboard Metcon (Time) For time: 4 rounds 200m Row 12 Burpees Immediately into… 3 rounds 5 Man makers 35/20s+ 400m Run (or .5 mile bike) Immediately into… 2 rounds 200m Row 12 Burpees Immediately into… 1 round 5 Man

CrossFit 201 – CrossFit View Public Whiteboard Warm-up Group line drills Metcon (AMRAP – Rounds and Reps) 15 min. AMRAP: 2 rounds of: 32 db lunges 50/35 32 toes-to-bar 16 db power cleans 50/35 Then, 2 rounds of: 32 alt. db snatches 50/35 16 muscle-ups

CrossFit 201 – CrossFit View Public Whiteboard Warm-up Hip and Shoulder mobility 2 Rounds 1 minute machine 5 Hurdle Jumps (or broad jumps) 10 Situps (ghd optional) 15 Hip extensions (supermans) Clean and Jerk Technique Barbell Warmup Metcon (Weight) Clean and Jerk 20 min. EMOM:

CrossFit 201 – Sweat! View Public Whiteboard Metcon (5 Rounds for reps) EMOM x 35 minutes: (5 Rounds) Min 1: 15/12 Cal Row Min 2: 20 Wall Balls 20/14 Min 3: 15 KB SDHP’s 70/53 Min 4: 15/12 Cal Bike Min 5: 20 Sit-Ups Min