(856) 217-5401

11/1/21

CrossFit Loyalty – CrossFit

Warm-up

1:00 Row Easy Pace

0:30 Active Samson (per side)

0:45 Row Moderate Pace

0:30 Active Spiderman (per side)

0:30 Row Workout Pace

0:30 Push Up to Downdog

Metcon (Distance)

AMRAP 30:

Max Meter Row

Every 5 Minutes [Starting at 0:00]
5 Burpee Pull-ups or Ring Muscle-ups (Rx+)

10 Hang Power Snatches (95/65)

15 Box Jump Overs (24″/20″)

*Score = Total Meters

Bootcamp

CrossFit Loyalty – BootCamp

Metcon (Time)

5 T2B/ Knee Raises

10 Cals

5 T2B/ Knee Raises

15 Front Rack Lunges 95/65

10 Cals

5 T2B/ Knee Raises

20 Box Jumps

15 Front Rack Lunges 95/65

10 Cals

5 T2B/ Knee Raises

25 Wall Balls

20 Box Jumps

15 Front Rack Lunges 95/65

10 Cals

5 T2B/ Knee Raises

30 Sit Ups

25 Wall Balls

20 Box Jumps

15 Front Rack Lunges 95/65

10 Cals

5 T2B/ Knee Raises

35 Burpees

30 Sit Ups

25 Wall Balls

20 Box Jumps

15 Front Rack Lunges 95/65

10 Cals

5 T2B/ Knee Raises

10/30/21

CrossFit Loyalty – CrossFit

Metcon (Time)

Teams of 3

For Time:

400 Wall Balls (20/14)

200 Chest to Bar Pull-ups

4,000 Meter Run

[40 Minute Time Cap]
*Chipper Style- Must complete all reps of one movement before moving onto the next

10/28/21

CrossFit Loyalty – CrossFit

Metcon (Time)

[Teams of 2]
For Time: 3-6-9-12-15-18:

Toes to Bar

Kettlebell Swings (53/35) Burpees
Partner 1 completes full round then partner 2 goes

10/27/21

CrossFit Loyalty – CrossFit

Metcon (Calories)

AMRAP 10:

1,600 Meter Run

Max Calorie Bike

Rest 4 Minutes

AMRAP 8:

1,200 Meter Run

Max Calorie Bike

Rest 3 Minutes

AMRAP 6:

800 Meter Run

Max Calorie Bike

Rest 2 Minutes

AMRAP 4:

400 Meter Run

Max Calorie Bike

Rest 1 Minutes

AMRAP 2:

200 Meter Run

Max Calorie Bike

*Score = Sum Total Bike Calories from all 5 Rounds

10/26/21

CrossFit Loyalty – CrossFit

Metcon (Time)

For Time [25 Minute Cap]:

1 Round of “Macho Man”

50 Double Unders

2 Rounds of “Macho Man”

50 Double Unders

3 Rounds of “Macho Man”

50 Double Unders

4 Rounds of “Macho Man”

50 Double Unders

5 Rounds of “Macho Man”

50 Double Unders
1 Round of “Macho Man”:

3 Power Cleans (135/95)

3 Front Squats (135/95)

3 Push Jerks (135/95)

3-Position Power Clean

Pockets-Knee-Floor
15 Mins to work up to a heavy complex

10/25/21

CrossFit Loyalty – CrossFit

Metcon (AMRAP – Reps)

AMRAP 8:

Rope Climbs

Rx+=legless

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

5 Strict Pull-ups

10 Alternating Dumbbell Snatches (60/40)

15 Lateral Dumbbell Burpees

10/23/21

CrossFit Loyalty – CrossFit

Metcon (Time)

For Time:

10-9-8-7-6-5-4-3-2-1:

Double Dumbbell Squats (50’s/35’s)

After Each Round:

1 Rope Climb

50 Meter Dumbbell Farmers Carry

10/21/21

CrossFit Loyalty – CrossFit

Power Snatch (2×3)

Push Press (2×3)

Metcon (2 Rounds for reps)

AMRAP 7:

Power Snatches (115/85)

On the Minute:

7 Toes to Bar

Rest 6 Minutes

AMRAP 7:

Bar-Facing Burpees

On the Minute:

7 Push Press (115/85
Score = Reps of Power Snatches and Reps of Bar-Facing burpees. Overall score is the Sum Total Reps

10/20/21

CrossFit Loyalty – CrossFit

Hang Power Clean (Build to a heavy 5)

Metcon (Calories)

AMRAP 25 [Team of 2]
Partner 1:

10 Hang Power Cleans (135/95)

30 Double Unders

Partner 2: Max Calorie Bike

*Score = Sum Total Calories of Partner 1 & 2