Sunday

CrossFit 611 – CrossFit

Warm-up

Workout

Kraines (AMRAP – Rounds and Reps)

25 min AMRAP

10 Deadlifts (205/115)

8 Pull-ups

19 Wall Balls (20)

24 Cals (AB or Row)

400m Run

400m Farmer Carry (you choose weight)
Peter Kraines passed away during a training exercise on 10/8/2019. Peter was 33 years old, a PJ at the 24th STS, a father to his son, Harbor and unborn child, married to Emily, a brother to 4 sisters and son to an amazing mother and father.

The workout was made by teammate, Steve Nisbet. The significance of the numbers are as follows:

25 Min – the time spent working on Peter to save his life

10/8/19 – date he passed away

205# – Peter’s weight

24 Cals – his squadron was attached to the 24th STS

4 exercises – 4 men actively working to save his life

400m Run – Peter liked to run

Farmer Carry – his final carry down the mountain

The Murray Friday 08/09/2019

CrossFit 611 – CrossFit

Warm-up

Lap Spider Man Lunges

Lap Frankensteins

Lap Bear Crawl

Lap Walking Samson Stretch

Lap Seal Walk

2 Rounds for Quality

10 S/A DB Floor Press/Arm

5 S/A DB 3-Point Row/Arm

Rest Approx :60

Strength

(Coaches Note: Spend time helping them warm up appropriately)

Every :90 for 12:00 (8 Sets)

Set 1: 10 Bench Press

Set 2: 5 Wtd Strict Pull Ups

Set 3: 8 Bench Press

Set 4: 5 Wtd Strict Pull Ups

Set 5: 6 Bench Press

Set 6: 5 Wtd Strict Pull Ups

Set 7: 5 Bench Press

Set 8: 5 Wtd Strict Pull Ups

(Note: Building to heavy 5-rep for the day)

Weighted Pull-ups

Bench Press

Conditioning

The Murray (Time)

5 RFT

10 Power Snatch (95/65)

30 DU

(Note: 2:1 Single:Doubles)

Wednesday 07/10/2019

CrossFit 611 – CrossFit

Warm-up

General Barbell Warm Up

Perfect Stretch Sequence

Coach Led DL Warm Up

Strength

Every 2:00 for 16:00 (8 Sets)

DL

Sets 1-2: 5 Reps

Sets 3-5: 4 Reps

Sets 6-8: 3 Reps

(Note: Score Heavy Triple fo DL)

***Compare 3-Rep DL 6/5***

Deadlift (3 Rep)

Conditioning

Metcon (Time)

Descending Ladder 10-9-8-7-6-5-4-3-2-1

Alt DB Snatch Per Arm (10 sets of L-R Snatch to start, etc..)

Pistols Per Leg (10 sets of L-R Pistol to start, etc..)

Use progressions for those of us that do not have Pistols. example single leg descent to box

Wednesday

CrossFit 611 – CrossFit

Warm-up

200m Jog

Monster Lap Foward

Monster Lap Backwards

10 Jumping Jacks + 5 Broad Jumps

10 Scap Push Ups + 5 Dynamic Push Ups or Push Ups w/ Band Around Elbows

Dynamic Warm-Up

2 Rounds

With A Partner

:30 Banded Face Pulls (Slow and Controlled)

:30 Banded Lat Pull Downs (Slow and Controlled)

:30 Banded Tricep Extensions (Slow and Controlled)

:30 Band Pull Apart with External Rotations

(Note: Alt Full Rounds; Work 2:00/ Rest 2:00

Strength

@0:00 – 3 Push Press @ 80% (of heavy 5); Rest :90

@1:30 – 5 Push Press @ 80% (of heavy 5); Rest 2:00

@3:30 – 3 Push Press @ 85% (of heavy 5); Rest :90

@ 5:00 – 5 Push Press @ 85% (of heavy 5); Rest 2:00

@7:00 – 3 Push Press @ 90% (of heavy 5); Rest :90

@8:30 – 5 Push Press @ 90% (of heavy 5)

Push Press (5 reps at 90%)

Metcon

Stairway to Heaven (AMRAP – Reps)

“Stairway to Heaven”

9:00 AMRAP

3 Burpee Box Jumps

3 Wall Balls (20/14 to 10’/9’)

3 Power Snatch (95/65)

6,6,6

9,9,9

12,12,12….

Continue up ladder until 9:00 mark

Mobility

Frog Stretch

Tuesday

CrossFit 611 – CrossFit

Warm-up

200m Jog

Lap Monster Walk Forward

Lap Monster Walk Backward

10 DB Powell Raises (Light, Slow and Controlled)

10 Banded Cross Chops/Side; Rest as Needed

10 Diagonal Pallof Press Out/Side; Rest as Needed

Strongman

10:00 Alt EMOM

Min 1: 50m DB Carry (Grab DB by Top/Hex)

Min 2: 50m Odd Object Bearhug Carry (AHAP)

(Note: For Odd Object use DBalls; Stones; Wall Balls; Slam Balls)

Metcon

Metcon (3 Rounds for reps)

5:00 AMRAP

10 DL (225/155)

10 Bar Facing Burpees

Rest/Walk 2:00

5:00 AMRAP

10 DB Hang Squat Cleans (50/35 per arm)

50 DU (100 Singles)

Rest/Walk 2:00

5:00 AMRAP

1 AKBS (2/1.5)

1 BJ (24/20)

2/2….3/3….4/4….

(Note: Add 1 rep each round until 5:00 mark)
Score each AMRAP separately

Mobility

Forearm Smash

Friday Sport

CrossFit 611 – Sport

Core

A. Core Conditioning: 2 Rounds

:20-:30 Reverse Plank Lifts; Rest :20

:20 Side Plank Pulse (Right); Rest :20

:20 Side Plank Pulse (Left); Rest :20

:20-:30 Straight Leg Windshield Wipers; Rest :20

:20-:30 V-Ups; Rest 2:00

B. 2 Rounds NFT

:45-:60 FLR on Rings

:20-:30 Single Arm Plank (Right)

:20-:30 Single Arm Plank (Left)

(Note: Rest as Needed)

C. 3 Rounds

10 Planche Slides

10 Weighted Planche Raises (Power Monkey Video)

(Note: Rest as Needed)

D. 3 Rounds NFT

:30 Hollow Hold

:30 Hollow Rock

8-10 Body Saws

:20-:30 Inverted Hang from Rings

5 Front Lever Tuck Negative (:03 Negative)

(Note: Rest as Needed)

Saturday Sport

CrossFit 611 – Sport

Warm-up

10:00 Athlete Specifc Warm Up

(Note: Foam roll, myofascial; lax ball, etc)

To be done prior to 0730

Dynamic Warm-Up

10:00 @ Warm Up Pace

250/200m Row

:30 Banded Hamstring Floss/Side

12 Banded Alt Deadbugs

15/12 Cals (AB)

:60 Weighted Thoracic Roll (Foam roll upper back with plate extended in front and OH)

6-8 Dragon Flags w/ :03 Negative

Weightlifting

Build to load then….

Every :45 for 6:00 (8 Sets)

4-5 TnG DL @ 65%

Deadlift

Conditioning

With a running clock…

Tillman (Time)

7 RFT

7 Deadlifts (315/205 lb)

200 meter Sprint

15 Pull Ups

:45 Rest/Walk
Start @ 0:00

Metcon (AMRAP – Rounds and Reps)

@ 25:00

10:00 AMRAP

5 SHSPU

10 Ring Dips

15 Push Ups

30 DU

Thursday

CrossFit 611 – CrossFit

Warm-up

10:00 @ Warm Up Pace

100m Jog

10 Banded Anti-Rotation Deadbugs/Leg

10 Banded Anti-Rotation SA Press/Arm

10 DB Floor Press w/ Hip Bridge

10 Scap Push Ups

10 Foam Roller Wall Slide

6 Throracic Rotations/Side; Rest :60 https://youtu.be/z2zv526I7M8

Skill

Rope Climb Work

10:00 Coach Led Rope Climb Work

Metcon

Metcon (3 Rounds for reps)

Every 2:00 for 24:00 (4 Alt Sets of Each)

Set 1: :75 AMRAP 50m FW then… AMRAP Renegade Rows (50/35)

Set 2: :75 AMRAP 50m run buy in…then AMRAP BJO (24/20)

Set 3: :75 AMRAP Slam Balls (30/20)
Score total for each movement

Round 1 = total renegade rows

Round 2 = total BJO

Round 3 = total slam balls

Mobility

Child’s Pose off box

Wednesday Sport

CrossFit 611 – Sport

Accessory Work

A. 2 Rounds NFT

6-8 Side Plank Hip Adduction w/ :04 Negative/Side

6-8 Cuban Press (Light DB or Change Plate)

6-8 Alt Med Ball Push Ups

6-8 Supinated Grip Strict Pull Ups

20 Straight Body Crunches

(Note: Rest as needed)

B. Skill Work: 3 Rounds

4-8 Ring Support Swings (Use feet to scale); Rest :30

3-5 Straddle Jump to Headstand Attempts; Rest :30

5-10 Seated Leg Lifts (In straddle); Rest :30

C. Push/Pull Strength

1 Set ME Pull Ups

Rest :90

Then…

Every :30 for 4:00 (8 Sets)

Peform 25% of ME Set Pull Ups

Rest :90

Then…

For Time

30 Russian Box Dips