(856) 217-5401

9/19/19

CrossFit Loyalty – CrossFit

Gymnastics

With a 10:00 clock, alternate between:

21 Banded Good Mornings

25-50′ Handstand Walk

NOT FOR TIME…PRACTICE!!!

Tummy Time (Time)

15-12-9-12-15:

Toes to Bar

Deadlifts (205/145)

Barbell-Facing Burpees

9/18/19

CrossFit Loyalty – CrossFit

Deload Week!!!

Clean Technique

A) Hang Clean Pull – 3 Sets of 3

B) Hang Clean High Pull – 3 Sets of 3

C) Hang Power Clean – OTM x 8 – 2 Reps

Fish Out Of Water (Time)

For Time:

2K Row

Directly into 10 Rounds:

3 Power Cleans

6 Pushups

9 Air Squats

Barbell – 155/105

Bootcamp

CrossFit Loyalty – BootCamp

Metcon (No Measure)

EMOM x 15 Min

Min 1: 20 DB Deadlifts (45/30)

Min 2: 10 DB Front Rack Lunges

Min 3: 200m run

Metcon (AMRAP – Reps)

10 Min AMRAP:

3 DB Manmakers

6 Burpees

9 Air Squats

9/17/19

CrossFit Loyalty – CrossFit

Deload Week!!!

Road Trip (Time)

5 Rounds:

15 Kettlebell Swings (70/53)

400 Meter Run

40 Double Unders

Metcon (AMRAP – Rounds and Reps)

AMRAP 6:

1 Strict Handstand Push-up

1 Strict Pull-up

2 Strict Handstand Push-up

2 Strict Pull-ups

3 Strict Handstand Push-up

3 Strict Pull-ups



Continue to add (1) rep to each movement until the cap is reached.

9/16/19

CrossFit Loyalty – CrossFit

Deload Week!!!

Overhead Squat

3 Sets of 1

Tempo: 5 Seconds Down, 2 Seconds Pause

Paused Overhead Squat (Weight)

3 Second Pause
3×1

Hot Mess (Time)

2 Rounds:

25 Overhead Squats (115/85)

35/25 Calorie Assault Bike

09/16/2019

CrossFit Loyalty – BootCamp

Metcon (Time)

For Time (25 Min Cap)

20 Burpees

200m Run/Row

30 Situps

200m Run/Row

40 Walking Lunges

200m Run/Row

50 Air Squats

200m Run/Row

40 Walking Lunges

200m Run/Row

30 Situps

200m Run/Row

20 Burpees

9/15/19

CrossFit Loyalty – BootCamp

Metcon (No Measure)

On the 4:00 x 5 Rounds:

12/9 Calorie Row

6 Hang Power Cleans

12/9 Calorie Row

6 Push Jerks

Build in Barbell Weight

9/14/19

CrossFit Loyalty – CrossFit

Dead and Company (Time)

Buy-In: 1 Mile Run

21-15-9:

Deadlifts (225/155)

Box Jump Overs (24″/20″)

Toes to Bar

Cash-Out: 1 Mile Run

9/14/19

CrossFit Loyalty – BootCamp

Dead and Company (Time)

Buy-In: 1 Mile Run

21-15-9:

Deadlifts (225/155)

Box Jump Overs (24″/20″)

Toes to Bar

Cash-Out: 1 Mile Run

9/13/19

CrossFit Loyalty – CrossFit

Metcon (Time)

3 Partner Chipper

600 Double Unders

150 Air Squats

150 Push Ups

150 Pullups

150 Situps

150/90 AB Cals

15 Rope Climbs / Wall Climb
1 person works at a time.

Rotate partners each movement.