Randy

CrossFit Kent Island – CrossFit

Warm-up

Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip
Pre-WOD Mobility:

T-spine anchor (3 min)

Blue angel (2 min each side)

Metcon

Randy (Time)

For Time:

75 Power Snatches, 75#
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.
To learn more about Randy click here

Post-WOD Recovery

T-spine rake/roll (3 min)

Banded bully (2 min each side)

Run 5K

CrossFit Kent Island – CrossFit

Warm-up

Running Warm-up (No Measure)

Run 400M

Agility drills

– High Knees

– Butt Kicks

– Toy Soldiers

– Donkey Kicks

– Toes-in run

– Toes-out run

– Heel run
Pre-WOD mobility:

Side hip smash (2 min each side)

Calf smash (2 min each side)

Metcon

5k Run (Time)

Max Effort 5k Run

Post-WOD Recovery

Calf stretch (2 min each side)

Seated hamstring stretch (2 min each side)

CF Linchpin 07222019

CrossFit Kent Island – CrossFit

Warm-up

Warm-up (No Measure)

2 rounds:

20 Box Step-ups

10 Lateral Lunges

10 Wall-facing Squats

10 Hip & Back Extensions

10 Broad Jumps

10 Hollow Rocks

7-10 Pull-ups or Ring Rows

Ramp up Back Squat to 75% max, in a 10-3-3-3 sequence
Pre-WOD mobility:

Suprapatellar smash/floss (2 min each side)

Banded elbow distraction (2 min each side)

Metcon

Metcon (Time)

For time:

15 Back Squats, 75% 1RM

3 Rope Climbs

12 Back Squats

2 Rope Climbs

9 Back Squats

1 Rope Climb

RX+ is L-sit Rope Climbs

Post-WOD Recovery

Saddle stretch (3 min hold)

Forearm smash (2 min each side)

Zeus w/ Partner

CrossFit Kent Island – CrossFit

View Public Whiteboard

Metcon

Zeus (Time)

3 Rounds for time of:

30 Wall-Ball Shots, 20#

30 Sumo-Deadlift High Pulls, 75#

30 Box Jumps, 20″

30 Push Press, 75#

30 Calorie Row

30 Push-ups

10 Bodyweight Squats
In honor of U.S. Army Specialist David E. Hickman, 23, of Greensboro, NC, died on November 14, 2011
To learn more about Zeus click here

Helen

CrossFit Kent Island – CrossFit

Warm-up

Warm-up (No Measure)

Run 400M

2 rounds:

10 GHD Hip Extensions

10 Ring Rows

5 Sandbag Get-ups
Pre-WOD Mobility:

Glute smash (2 min each side)

Lat smash (2 min each side)

Metcon

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Post-WOD Recovery

Short ROMWOD

CF Linchpin 07182019

CrossFit Kent Island – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds:

Run 200M

25M Walking Lunge

5 Inchworm Push-ups
10 x banded squats

Suprapatellar smash/floss (2 min each side)

Metcon

Metcon (7 Rounds for time)

7 rounds, each for time:

25 Squats

15 Burpees

Rest 2 minutes in between rounds

Post-WOD Recovery

Super couch (2 min each side)

Partner DB Diane

CrossFit Kent Island – CrossFit

Warm-up

Warm-up (No Measure)

Row 500M

3 rounds:

6 Single-leg KB Deadlift per side

6 Burpee Broad Jump
Pre-WOD Mobility:

MBOD (2 min each side)

T-spine rake/roll (4 min)

Metcon

Metcon (Time)

42-30-18 reps for time, split with a partner:

Deadlift, 225/155 lbs

DB Push Press, 50/35 lbs (each hand)

If no partner, do 21-15-9 reps

Post-WOD Recovery

Seated hamstring stretch (4 min hold)

Banded OH distraction (2 min each side)

Hang Squat Snatch EMOM

CrossFit Kent Island – CrossFit

Warm-up

Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip
Pre-WOD Mobility:

Iron cross (2 min each side)

T-spine smash (barbell anchor) (3 min)

Weightlifting

Hang Snatch (EMOM for 30 minutes)

Must be a Hang Squat Snatch, with a 3-second pause at the bottom

Post-WOD Recovery

Lat smash (2 min each side)

Saddle stretch (4 min hold)

CF Linchpin 07152019

CrossFit Kent Island – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds:

Run 200M

5 Push-ups

10 Sit-ups

15 Squats
Pre-WOD mobility:

Psoas smash (2 min each side)

Banded bully (2 min each side)

Metcon

Metcon (Time)

15-12-9 reps for time:

Row or Bike (calories)

GHD Sit-ups

Push-ups

Rest 3 minutes, then…

Metcon (Time)

15-12-9 reps for time:

Row or Bike (calories)

GHD Sit-ups

Push-ups

Post-WOD Recovery

T-spine rake/roll (4 min)

Cobra stretch (2 min)

Partner Coffey

CrossFit Kent Island – CrossFit

View Public Whiteboard

Coffey (Time)

For time:

Run 800 meters

50 Back Squats, 135#

50 Bench press, 135#

Run 800 meters

35 Back Squats, 135#

35 Bench press, 135#

Run 800 meters

20 Back Squats, 135#

20 Bench press, 135#

Run 800 meters

1 Muscle-up
In honor of U.S. Marine Corporal Keaton G. Coffey, 22, of Boring, Oregon, was killed on May 24, 2012
To learn more about Coffey click here