Trident CrossFit – CrossFit

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“Nov 21, 2012 Metcon”

12 Minute AMRAP of:

Cash In with a 400 Meter Run then,

5 Deadlifts

10 Goblet Squats (70/53)

20 Weighted Step ups (with KB or DB)

Result Type: AMRAP
Male Rx: 0 lbs
Female Rx: 0 lbs

“Trident Nov 21st 12 min AMRAP”

12 Minute AMRAP of:

Cash In with a 400 Meter Run then,

5 Deadlifts

10 Goblet Squats (70/53)

20 Weighted Step ups (with KB or DB)

Result Type: AMRAP
Male Rx: 0 lbs
Female Rx: 0 lbs


10 Minute Every Minute on the Minute of

5 Front Squats (must clean from the floor)

5 Hand Release Push-ups

2 minutes rest

12 Minute AMRAP of:

Cash In with a 400 Meter Run then,

5 Deadlifts

10 Goblet Squats (70/53)

20 Weighted Step ups (with KB or DB)

HAPPY HUMP DAY!!!!!!!! -MW

 


For those of you who are not familiar with Christmas Abbott, check out this profile. While she’s already well-known in CrossFit circles, she’s now trying to break into NASCAR as part of the pit crew for Turner Motorsports. She talked about her journey to NASCAR  with the Charlotte Observer back in October. Definitely check out this gallery of her practicing in the pit.

While it’d be a huge step for Abbott to break through the NASCAR wall, the other takeaway from this is how transferable the strength and stamina you build from CrossFit is to other areas. Next time you’re doing sit-ups or thrusters, remember that they’re more applicable than you think.

H/T to MetConPhotos


Warm-Up / Skills

Skill work: Push Press and Power Clean

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Strength

Exercise: Push Press/lbs
Reps: 8@70%, 6@75%, 6@80%
Comment: Optional: Athletes can do a drop set of 10@40% with no rest after their set of 6@80%

Metcon

AMRAP 12 MIn

1 Power Clean (Heavy)
2 Power Cleans
3 Power Cleans

Result Type: AMRAP
Male Rx: 0 lbs
Female Rx: 0 lbs
Comment: One athlete works while the other rests. If Jerome and Matt are partners, Jerome does one rep then Matt does one rep. Jerome does two reps and then Matt does two. Jerome does three reps and Matt does three reps. That’s one round. They would then repeat the same sequence, 1.2.3…1.2.3…
Partial rounds count. Score as complete rounds + extra reps (ie, 4+6).


Trident CrossFit – CrossFit

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Strength

Exercise: Deadlift/lbs
Reps: 8@70%, 6@75%, 6@80%

Metcon

12 Minute AMRAP of:

150 Wallballs

90 Double Unders (3:1)

30 Pull-ups (If you have MUs do MUs)

Result Type: AMRAP
Male Rx: 0 lbs
Female Rx: 0 lbs

Metcon

12 Minute amrap of

20 Wallballs

30 Double Unders (3:1)

20 Ring Rows or Pullups

Result Type: AMRAP
Male Rx: 0 lbs
Female Rx: 0 lbs


 “NOOOooo Not 12.4 Againnn……”

 

Strength:  Deadlift-

8@70%, 6@75%, 6@80%

WOD:                                                                                    

A                          

12 Minute AMRAP of:

150 Wallballs

90 Double Unders (3:1)

30 Pull-ups (If you have MUs do MUs)

B

12 Minute amrap of

20 Wallballs

30 Double Unders (3:1)

20  Ring Rows or Pullups

<3mo

15 Wall Ball

50 Single Unders

12 Ring Rows


Trident CrossFit – CrossFit

Warm-Up / Skills

Coaches Call

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Metcon

“Who Needs Barbells To Have Fun?”

7 Min AMRAP of:

3 Burpees

6 Mountain Climbers (6 each leg)

200 Meter Run

2 Minute Rest

7 Min AMRAP of:

200 Meter Row

15 KB SDHP (53/35)

20 KB Swings (53/35)

2 Minute Rest

7 Min AMRAP of:

4 Turkish Get Ups (2 each arm)(53/35)

8 Ring Dips

10 Flutter Kicks (10 each leg)

Result Type: AMRAP
Male Rx: 53 lbs
Female Rx: 35 lbs

Metcon

3 months or less

5 Min AMRAP of:

3 Burpees

6 Mountain Climbers (6 each leg)

200 Meter Run

2 Minute Rest

5 Min AMRAP of:

200 Meter Row

10 KB SDHP (53/35)

15 KB Swings (53/35)

2 Minute Rest

5 Min AMRAP of:

4 Turkish Get Ups (2 each arm)(53/35)

8 Ring Dips

10 Flutter Kicks (10 each leg)

Result Type: AMRAP
Male Rx: 53 lbs
Female Rx: 35 lbs