(856) 217-5401

2/1/20

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.

Mamba

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

Mamba BC

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.

1/30/20

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

Aim here is to progressively climb in each wave, with slight reduction in weight after the third and final rep of the wave.

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

Bootcamp

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

1/29/20

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)

1/28/20

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

Bootcamp

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

1/27/20

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)

1/26/20

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