Workouts

CrossFit Kent Island – CrossFit

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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:

Calf smash (barbell) (2 min each side)

Quad smash (barbell) (2 min each side)

Metcon

Metcon (No Measure)

Go every 30 secs for 10 minutes:

Run 55m

Post-WOD Recovery

Saddle stretch (2 min hold)

Seated hamstring stretch (2 min hold)

Calf stretch (2 min each side)

CrossFit Kent Island – CrossFit

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Warm-up

Warm-up (No Measure)

3 rounds:

Run 200M

8 Jumping Squats

8 Stiff-legged Deadlifts, empty barbell

8 Glute Bridges (no weight or empty barbell)

6 Hip & Back Extensions
Pre-WOD Mobility:

Super couch (2 min each side)

MBOD (2 min each side)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 15 minutes:

Run 600M

6 Deadlifts, 70% 1RM

Each meter of running counts as one rep

Post-WOD Recovery

Saddle stretch (2 min hold)

Calf stretch (2 min each side)

Seated hamstring stretch (2 min hold)

CrossFit Kent Island – CrossFit

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Warm-up

Warm-up (No Measure)

5 minutes to establish max consecutive Double-unders

2 rounds:

10 DB Lateral Raises

10 Burpees

25M Bear Crawl

25M Bunny Hop
Pre-WOD Mobility:

Banded OH distraction (2 min each side)

Blue angel (2 min each side)

Metcon

Metcon (Time)

3 rounds for time of:

55 Double Unders

35 Hollow Rocks

15 Dumbbell Push Press, 50/35 lbs

Post-WOD Recovery

Lat smash (2 min each side)

Banded bully (2 min each side)

CrossFit Kent Island – CrossFit

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Warm-up

Warm-up (No Measure)

3 rounds:

Row 200M

20 Mountain Climbers

10 Med Ball Cleans

Metcon

Metcon (Time)

10-8-6-4-2 reps for time of:

Front Squat, 60% 1RM

Pull-up

Bar Dip

Rx+: Bar Muscle-ups and Ring Dips

CrossFit Kent Island – CrossFit

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Metcon

Metcon (Time)

100 Hang Power Clean (75/55)

100 Calorie Row

100 Burpee Over the Rower

100 Toes to Bar

100 Wall Ball Shots (20/14)

100 Med Ball Sit-Ups (20/14)

100 Box Jump Overs (24/20)

100 Russian KB Swing (53/35)

100 Pull-ups

100 Front Squat (75/55)
*Switching every 5 reps, except row, where you can break that up as needed.

*Both partners working at the same time

CrossFit Kent Island – CrossFit

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Warm-up

Warm-up (No Measure)

Row 500M

3 rounds:

5 Hand-release Push-ups

10 Double KB Clean & Jerks

15 Hip Extensions
Pre-WOD mobility:

Lat smash (2 min each side)

Weightlifting

Shoulder Press (1-1-1-1-1)

Push Press (3-3-3-3-3)

Push Jerk (5-5-5-5-5)

Post-WOD Recovery

Banded OH distraction (2 min each side)

CrossFit Kent Island – CrossFit

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Warm-up

Warm-up (No Measure)

3 rounds:

30 Double-unders

10 Jumping Squats

10 Stiff-legged Deadlifts (barbell)

10 Bent-over Rows (barbell)

10 Hollow Rocks
Pre-WOD mobility:

Low-back smash (2 min each side)

Psoas smash (2 min each side)

Metcon

Metcon (Time)

2 rounds for time:

100 Double-unders

50 DB Deadlifts, 50/35 lbs

50 Sit-ups

50/35 cal Row

Post-WOD Recovery

5 x Upward to downward dog (15 sec each hold)

CrossFit Kent Island – CrossFit

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Warm-up

Warm-up (No Measure)

3 rounds:

15 Slamballs

10 Ring Rows (increasing difficulty, but maintain chest-to-ring standard)

5 Dips (increasing difficulty, but maintain 90-degree elbow standard)

Metcon

Metcon (Calories)

10 rounds for max calories:

Bike 10 seconds, Rest 50 seconds

Metcon

Metcon (Time)

5 rounds for time:

10 Strict Ring Dips

10 C2B Pull-ups

CrossFit Kent Island – CrossFit

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Warm-up

Warm-up (No Measure)

50M Bear Crawl

3 rounds:

5 Hip Extensions

5 Power Cleans

5 Bent-over Rows

5 Front Squats

6 Front Rack Lunges
Pre-WOD mobility:

Trap scrub (2 min each side)

Super couch (2 min each side)

Metcon

CF Linchpin Test 9 (Time)

5 rounds for time:

50 ft Handstand Walk

5 Squat Cleans, 225/155 lbs

Post-WOD Recovery

Suprapatellar smash/floss (2 min each side)

Super front rack (2 min each side)

CrossFit Kent Island – CrossFit

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Warm-up

Warm-up (No Measure)

Run 400M

2 rounds w/ 35/20 lb DBs:

10 Renegade Rows

10 Thrusters

10 Sit-ups (w/ one DB)

Metcon

Metcon (Time)

21-15-9 reps for time:

Burpees

Knees-to-elbows