New Members: 2 Months Unlimited Classes + 3 One-on-One On-Ramp sessions
Free Crossfit Class

 Join Us At Crossfit North Myrtle Beach

081817


CrossFit North Myrtle Beach – CrossFit

Warm-up

Warm-up (No Measure)

3 Min DU Practice

Mobility: Shoulders, Glutes, Quads, Hamstrings

3 Rounds:

5 Strict Press(trainer/empty bar)

10 Alt Front Rack Lunge(trainer/empty bar)

then

2 Rounds(trainer/empty bar)

5 Hang Squat Cleans

5 Push Jerks

5 Split Jerks

Weightlifting

Clean and Jerk (EMOM for 12 mins @85% of 1rm)

Metcon

Metcon (AMRAP – Rounds and Reps)

8 Min Amrap:

12 Front Rack Lunge(115/75)

12 Push Press(115/75)

44 Double Unders

081717

CrossFit North Myrtle Beach – CrossFit

Warm-up

Warm-up (No Measure)

200m Run w/medball

Mobility: Shoulders, Hips, Chest

4 Rounds:

8 Russian KB Swings

4 HR Burpees

Gymnastics

Handstand Walk (5xME Handstand Walk or Hold)

1 min on/1 min off

Metcon

Metcon (No Measure)

15 Min EMOM:

12 KB Swings(53/35)

8 Burpees

081617


CrossFit North Myrtle Beach – CrossFit

Warm-up

Warm-up (No Measure)

400m Row

Mobility: Shoulders, Hips, Glutes

3 Rounds:

8 OHS(trainer/empty bar)

5 Broad Jumps

5 Push Ups

Weightlifting

Front Squat (5×5@75% of 1rm)

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Min Amrap:

30/25 Cal Row

20 OHS(135/95)

30 Box Jumps

20 HSPU

081517

CrossFit North Myrtle Beach – CrossFit

Warm-up

Warm-up (No Measure)

Tabata

HR Burpees+alternating side plank+Sit Ups

Mobility: Midline, Hips, OH Position

Burgener Warm up

3 Rounds:

3 Full Snatches+OH Squat(empty/trainer bar)

Weightlifting

Snatch (6×2@85% of 1rm)

Metcon

Metcon (Time)

2 Rounds For Time:

30 GHD Sit Ups

20 Power Snatches(75/55)

10 Burpees over the Bar

081417


CrossFit North Myrtle Beach – CrossFit

Warm-up

Warm-up (No Measure)

400m Run

3 Rounds

5 Strict Pull Ups/Ring Rows

10 Med ball cleans

Metcon

Metcon (Time)

For Time:

12 Strict Muscle Ups

18 Thrusters(95/65)

9 Strict Muscle Ups

15 Thrusters

6 Strict Muscle Ups

12 Thrusters
Scaled 1: strict pull ups,thrusters(75/55)

Scaled 2: ring rows, thrusters(55/35)

Mobility

Growth Minded

081117


CrossFit North Myrtle Beach – CrossFit

Warm-up

Warm-up (No Measure)

Row 400m

Mobility: Shoulders, Hips, Glutes

3 Rounds

20 sec HS hold

7 HR Push Ups

10 Air Squats

Weightlifting

Bench Press (3×3@85 of 1rm)

Bench Press (2×7@70% of 1rm)

Metcon

Metcon (Time)

21-15-9

Fronts Squats(135/95)

KB Snatches(53/35)

*15m Handstand Walk after each rd/30 sec handstand hold

081017


CrossFit North Myrtle Beach – CrossFit

Warm-up

Warm-up (No Measure)

Run 400m

Mobility: Hips, Shoulders, Chest

3 Rounds

10 Med Ball Cleans

5 HR Burpees

20 Sec HS Hold

then

3 Rounds(trainer/empty bar)

5 low hang power cleans

5 high hang squat cleans

5 split jerks

Weightlifting

1 Power Clean+1 Full Clean+1 Split Jerk (7×1@ 80% of 1rm)

Metcon

Metcon (Time)

42-30-18

Wall Balls(20/14)

21-15-9

Medball GHD Sit Ups

080917


CrossFit North Myrtle Beach – CrossFit

Warm-up

Warm-up (No Measure)

Row 400m

Mobility: Hamstrings, Glutes, Midline

2 Rounds

5 Inch Worms

10 Mountain Climbers

15 Sit Ups

Midline Conditioning

Hanging L-sit holds (accumulate 3 mins )

every drop down 4 back extensions

Metcon

DONNY (Time)

21-15-9-9-15-21

Deadlifts(225/155)

Burpees

080817


CrossFit North Myrtle Beach – CrossFit

Warm-up

Warm-up (No Measure)

3 Mins DU Practice

Mobility: Shoulders, Calves, Glutes

3 Rounds

12 Split Jumps

6 Kips on Bar/Ring Rows

20 Single Leg Skips

Weightlifting

Front Squat (find 1RM)

Metcon

Metcon (AMRAP – Rounds and Reps)

10 Min Amrap:

21-15-9

Single Arm DB Lunges(50/35)

Pull Ups

*75 DU After each round(25DU=1 rep)

080717


CrossFit North Myrtle Beach – CrossFit

Warm-up

Warm-up (No Measure)

Row 400m

Mobility: Shoulders, Hips, Hamstrings

3 Min Amrap

5 Hang Power Cleans(trainer/empty bar)

5 HR Push Ups

10 Mountain Climbers

then

3 Rounds

5 Muscle Snatches(trainer/empty bar)

5 Power Snatches

5 Full Snatches

5 OHS

Weightlifting

Power Snatch (3×3@75% of 1rm)

Snatch (3×3@80% of 1rm)

Metcon

Metcon (Time)

21-15-9

Hang Power Cleans(135/95)

40-30-20

Push Ups