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022018


CrossFit North Myrtle Beach – CrossFit

Warm-up

Warm-up (No Measure)

400m row

mobility: midline, shoulders, hips

3 rounds:

10 Russian kb swings

10 med ball squats

10 med ball sit ups

Strength

Overhead Squat (ME OHS for 5 rounds@135/95)

1 min on/1min off

Metcon

022018 (Time)

For Time:

2 rounds:

30 wall balls(20/14)

15 GHD situps

30 kb swings(53/35)

022018


CrossFit North Myrtle Beach – Sports Performance

Warm-up

Warm-up (No Measure)

2 Rounds:

10 burpee broad jumps

10 air squats

20 butt kicks

Midline Conditioning

tabata sit ups & planks (20 secs on/10 secs off)

8 alternating rds

sit ups & planks

Metcon

021918sp (Time)

For Time:

3 Rounds

10 Medball squats

10 slam balls

20 single unders

Cool Down

021918


CrossFit North Myrtle Beach – CrossFit

Warm-up

Warm-up (No Measure)

400m row

mobility: shoulders, hamstrings

3 rounds:

12 mountain climbers

3 rope pull ups

5 double db/kb cleans

5 double db/kb push press

Midline Conditioning

Knees To Elbow (3×1 min with 1 min rest after each set)

Metcon

021918 (Time)

For Time:

0-5 mins: 1K row

5-10 mins: 30 double db/kb clean & Jerks(50/35)

10-15 mins: 10 rope climbs
score= total accumalated working time

021618


CrossFit North Myrtle Beach – CrossFit

Warm-up

Warm-up (No Measure)

400m run

mobility: shoulders, hips, calves

3 rounds:

30 calve walk outs

8 OHS(empty/trainer bar)

10 jumping pull ups

Weightlifting

Power Snatch (8×3@65% of 1rm)

Metcon

021518 (Time)

2 rounds For Time:

400m run

15 Overhead squats(135/95)

15 Pull ups

021518


CrossFit North Myrtle Beach – CrossFit

Warm-up

Warm-up (No Measure)

3 mins DU practice

mobility: hips, glutes, quads, shoulders

3 rounds:

10 medball squats

20 sec HS hold

20 butt kicks

Strength

Front Squat (8×2@90% of 1rm)

Metcon

021518 (Time)

For Time:

100 Double unders

50 Wall balls(20/14)

25 HSPU

021418


CrossFit North Myrtle Beach – CrossFit

Warm-up

Warm-up (No Measure)

400m row

mobility: shoulders, midline, hamstrings

3 rounds:

8 kips on the bar

5 sumo deadlift high pulls(empty/trainer bar)

3 burpee broad jumps

Strength

Strict Pull-ups (5xME)

(Weighted)
rest 90 seconds between sets

Metcon

021418 (Time)

For Time

5 rounds

12 toes to bar

17 SDHP(75/55)

9 Burpee box Jumps(24/20)

021318


CrossFit North Myrtle Beach – CrossFit

Warm-up

Warm-up (No Measure)

400m Row

mobility: shoulders, hamstrings, front rack position

3 rounds(empty/trainer bar):

5 push press

5 hang power cleans

5 front squats

5 push jerks

Strength

Push Press (EMOM for 10 mins 2@80% of 1rm)

Metcon

021318 (Weight)

15 min EMOM

3 Clean & Jerks

*no prescribed weight
reps should be touch n go

score equals total weight i.e. 3×15=45(reps), 45×100(lbs)= 4500 Ibs

021218


CrossFit North Myrtle Beach – CrossFit

Warm-up

Warm-up (No Measure)

400m Row

Mobility: Hamstrings, Lumbar spine, lats

3 Rounds:

8 Empty barbell deadlifts

8 Empty barbell thrusters

8 Jumping pull ups

Strength

Deadlift (5×8 @60% of 1rm)

Metcon

021218 (Time)

For Time

21-15-9

Thrusters(115/75)

9-6-3

Bar Muscle Up

020918


CrossFit North Myrtle Beach – CrossFit

Warm-up

Warm-up (No Measure)

400m run

mobility: hips, shoulders, glutes, calves

3 rounds:

5 hang squat cleans(empty/trainer bar)

20 high knees

30 calf walkouts

Gymnastics

Handstand Walk (EMOM for 10 mins 15-25ft HS walk or 30 sec HS hold)

Metcon

020918 (Time)

7 rounds For Time:

200m Sprint

10 Hang squat cleans(95/65)

1 min rest

020818

CrossFit North Myrtle Beach – CrossFit

Warm-up

Warm-up (No Measure)

400m row

mobility: shoulders, hamstrings, hips

3 rounds:

5 hang clean(empty/trainer bar)

5 strict press(empty/trainer bar)

5 good mornings(empty/trainer bar)

5 broad jumps

Strength

Clean and Jerk (8×2@80% of 1rm)

Metcon

020818 (5 Rounds for reps)

For max reps x 5 rounds

1 min ME KB swings(53/35)

1 min ME box jumps(24/20)

1 min rest