Blog Search

August 11th, 2017

By: 0

Old Line CrossFit – CrossFit

Class Times:
5am, 6am, 9:30am, 12pm, 4:30pm, 5:30pm

Warm Up:
“Rowling”
Description: Athletes row, starting at 0m, to 100m. The object is to get the rower to stop exactly at the 100m mark. If you do, you get 0 points for that round. Anything over or under 100m results in penalty points. For example, a 103m would be 3 points, and a 96m would be 4 points. Each penalty point equals one rep for the movement that corresponds with the round. Warm up will be completed with the coach.
Air Squats
Push Ups
Kip Swings
Inchworms
Burpees

Metcon (Time)

Option 1

For Time:

25 Back Squats, 135/95#

50 Ab Mat Sit Ups

25 Shoulder to Overhead, 135/95#

50 Pull Ups

25 Shoulder to Overhead, 135/95#

50 Ab Mat Sit Ups

25 Back Squats, 135/95#

*30:00 time cap

*barbell weight must remain the same for the back squats and shoulder to overhead

Option 2

For Time:

25 Back Squats, 115/75#

50 Ab Mat Sit Ups

25 Shoulder to Overhead, 115/75#

50 Banded Strict or Jumping Pull Ups

25 Shoulder to Overhead, 115/75#

50 Ab Mat Sit Ups

25 Back Squats, 115/75#

*30:00 time cap

*barbell weight must remain the same for the back squats and shoulder to overhead

Option 3

For Time:

25 Back Squats, 115/75# or lighter

50 Ab Mat Sit Ups

25 Shoulder to Overhead, 115/75# or lighter

50 Ring Rows

25 Shoulder to Overhead, 115/75# or lighter

50 Ab Mat Sit Ups

25 Back Squats, 115/75# or lighter

*30:00 time cap

*barbell weight must remain the same for the back squats and shoulder to overhead

**additional options will be provided on site