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042718


CrossFit North Myrtle Beach – CrossFit

Warm-up

Warm-up (No Measure)

400m run

mobility: hips, glutes, hamstrings

3 rounds:

10 air squats

20 ice skaters

20 calf walkouts

Strength

Back Squat (4×10@70% of 1rm)

Metcon

042718 (Time)

4 rounds for time:

30 Cal row

400m run

042618

CrossFit North Myrtle Beach – CrossFit

Warm-up

Warm-up (No Measure)

400m row

mobility: hamstrings, lumbar spine, OH position

3 rounds:

20 shoulder pass throughs

7 russian kb swings

3 rope pull ups

Strength

Deadlift (3×3@85% of 3rm)

Deadlift (2×10@55% of 3rm)

Metcon

042618 (Time)

5 rounds for time:

18 push ups

12 KB swings(53/35)

1 rope climb

042518


CrossFit North Myrtle Beach – CrossFit

Warm-up

Warm-up (No Measure)

3 mins DU practice

mobility: hips, midline, shoulders

3 rounds:

10 wall throws

7 medball situps

30 single skips

Midline Conditioning

Plank (3 ME plank holds)

rest 1 min between efforts

Metcon

042518 (Time)

For Time:

150 Double unders

75 Wall balls(20/14)

50 GHD sit ups

25 Thrusters(95/65)

042418


CrossFit North Myrtle Beach – CrossFit

Warm-up

Warm-up (No Measure)

400m run

mobility: shoulders, chest, hamstrings, calves

3 rounds:

12 mountain climbers

1 50m overhead kb walk

4 burpee broad jumps

Strength

Bench Press (4×10@70% of 1rm)

Metcon

042418 (AMRAP – Rounds and Reps)

12 min AMRAP

4 KB Turkish get ups(2R+2L)

200m run

7 Burpee box jumps(24/20)

M53/F35

042318

CrossFit North Myrtle Beach – CrossFit

Warm-up

Warm-up (No Measure)

400m row

mobility: chest, hips, hamstrings, shoulders

3 rounds:

10 good mornings(empty/trainer bar)

7 kips on bar

5 HR push ups

Strength

Deficit Deadlifts (7×2@75% of 3rm)

Metcon

042318 (AMRAP – Rounds and Reps)

7 min AMRAP

7 full snatches(95/65)

3 Bar Muscle ups

042118


CrossFit North Myrtle Beach – CrossFit

Warm-up

Warm-up (No Measure)

“Medball Soccer”

Metcon

042118 (AMRAP – Rounds and Reps)

Teams of 2

15 min AMRAP

21-15-9

Shoulder to overhead(135/95)

3-2-1

Legless Rope Climbs
*Share load any way to get through as many rounds and reps.

041918SP


CrossFit North Myrtle Beach – Sports Performance

Warm-up

Warm-up (No Measure)

“Cone Game”

Midline Conditioning

Plank (10x20sec holds)

Weighted Sit-ups (10×10)

Metcon

041918SP (Time)

5 Rounds for Time:

10 wall throws

25ft bear crawl

041718SP


CrossFit North Myrtle Beach – Sports Performance

Warm-up

Warm-up (No Measure)

“Donkey Tail”

Performance

Speed ladder (10×1)

Speed ladder drills

Metcon

041718SP (Time)

4 Rounds for Time:

25 single unders

10 medball push presses

042018

CrossFit North Myrtle Beach – CrossFit

Warm-up

Warm-up (No Measure)

400m run

mobility: hips, midline, quads, hamstrings

3 Rounds:

20 calf walkouts

12 mountain climbers

10 medball sit ups

Performance

Box Jumps (5×2 )

*superset with 4 broad jumps

*rest 1 min between sets

Metcon

042018 (Time)

For Time:

teams of 2

100 cal row

100 GHD situps

100 burpees to 6″ target

1000m run

*both athletes must run the 1k, may break workload up however team pleases

041918


CrossFit North Myrtle Beach – CrossFit

Warm-up

Warm-up (No Measure)

3 mins DU practice

mobility: hips, glutes, quads, calves

3 rounds:

5 medball deadlifts

5 medball cleans

5 medball squats

Strength

Back Squat (3×5@80% of 1rm)

Back Squat (2×2@90% of 1rm)

Metcon

041818 (Time)

For Time:

50-40-30-20-10

Double Unders

Medball cleans(20/14)