Month: January 2020

CrossFit Loyalty – CrossFit

Metcon (AMRAP – Rounds)

Teams of 3

AMRAP 30:

5 Toes to Bar

7/5 Calorie Bike

5 Hang Power Snatches

Bar Increases Every 6 Rounds (Twice Per Teammate):

Weight 1: 75/55

Weight 2: 95/65

Weight 3: 115/85

Weight 4: 135/95

Weight 5: 155/105 (AMRAP)

Gymnastics Conditioning

Ascending Ladder for 7 Minutes:

3 Handstand Push-ups, 15 Abmat Sit-ups

6 Handstand Push-ups, 15 Abmat Sit-ups

9 Handstand Push-ups, 15 Abmat Sit-ups

12 Handstand Push-ups, 15 Abmat Sit-ups

….

Increase by (3) HSPU until time cap is reached.

CrossFit Loyalty – CrossFit

Mamba (Time)

AMRAP in 18 minutes

5 Ring Muscle Ups

8 Power Cleans (185/125 lb)

24 Box Jumps (30/24 in)
Scale RMU appropriately to your skill level.

BMU, C2B, Pull Up, Rope Climb

CrossFit Loyalty – BootCamp

Metcon (AMRAP – Rounds and Reps)

AMRAP in 18 minutes

5 Wall Climbs

8 DB Hang Power Cleans (Moderately Heavy)

24 Box Jump Overs
Go higher than you usually do for your box jump over.

CrossFit Loyalty – CrossFit

Primer

3 Sets Not For Time:

7 Tempo Kettlebell Deadlifts

7 Seated Box Jumps

:30 Second Pole Prying

Front Squat (Build to a Heavy Single)

On the Minute x 9:

Wave #1:

On the 0: 1 Front Squat

On the 1: 1 Front Squat

On the 2: 1 Front Squat

Wave #2:

On the 3: 1 Front Squat

On the 4: 1 Front Squat

On the 5: 1 Front Squat

Wave #3:

On the 6: 1 Front Squat

On the 7: 1 Front Squat

On the 8: 1 Front Squat

Following Final Set, Until the 15 Minute Mark:

Build to a Heavy Single for the Day.

Crash Test (Time)

For Time:

1,500 Meter Row

30 Deadlifts (245/165)

45 Lateral Barbell Burpees

CrossFit Loyalty – BootCamp

Metcon (Time)

30 MIN CAP:

40 wall balls

40 DB hang cleans

40 pull ups

40 DB deadlifts

40 push ups

40 box jumps

40 KB swings

40 T2B/knee raises

40 air squats

40 alt DB snatches

40 DUs/60 singles

40 sit ups

40 burpees

CrossFit Loyalty – CrossFit

Primer

3 Sets Not For Time:

7 Kettlebell Turkish Sit-ups

:20 Dual Kettlebell Split Stance Iso Hold (Left)

:20 Supinated Grip Dead Hang

:20 Dual Kettlebell Split Stance Iso Hold (Right)

Push Press (10 RM)

Opening Day (Time)

21-15-9:

Wallballs (20/14)

C2B Pull-ups

Thrusters (95/65)

Box Jumps (24/20)

Kettlebell Swings (53/35)

CrossFit Loyalty – CrossFit

Tri -Sprint Intervals (5 Rounds for reps)

5 Rounds:

AMRAP 4:

Rx+ 30/20 Rx 25/17 Calorie Row

Rx+ 20/14 Rx 15/10 Calorie Assault Bike

AMRAP 10 Meter Shuttles

4 Minutes Rest Between Rounds

Score is number of Sprints Completed Each Round

Gymnastics Conditioning

On the 2:30 x 4 Rounds:

40 Double Unders

15 V-Sit-ups

Max Distance Handstand Walk in Time Remaining

CrossFit Loyalty – BootCamp

Metcon (4 Rounds for reps)

Partner WOD:

6 Min AMRAP

(P1 works/P2 rests, then switch)

10 ab cals

5 burpees

1 Min Rest

6 Min AMRAP

(P1 does box step ups/P2 does wall sit, then switch)

10 box step ups

wall sit

1 Min Rest

6 Min AMRAP

(P1 does wall walks/P2 does plank hold, then switch)

2 wall walks

plank hold

1 Min Rest

6 Min AMRAP

(P1 works/P2 rests, then switch)

10 hand release push ups

20 sit ups

CrossFit Loyalty – CrossFit

Primer

3 Sets Not For Time:

12 Band Resisted Dead Bugs (6/Side)

10 Tempo Dumbbell Squats (5/Side)

8 Pausing Frog Bridges

Back Squat (5 Rep Max)

Overhead Squat (Build a to moderate)

3 Sets

1 Pausing Overhead Squat (3 Seconds in Bottom)

2 Overhead Squats

Pins and Needles (AMRAP – Rounds and Reps)

AMRAP 12:

5 Strict Pull-ups

10 Overhead Squats (95/65)

15 Deadlifts (95/65)

CrossFit Loyalty – BootCamp

Metcon (Time)

5 Rounds:

25 Kettlebell Swings (53/35)

200′ Single Arm Farmer’s Carry (53/35)

20/15 Calorie Bike Erg

100′ Walking Lunge