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06/28/2017

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Crossfit Ascension – CrossFit

Metcon

Metcon (Weight)

Three sets of:

Bulgarian Split Squat x 8-10 reps @ 30X0

Rest 45 seconds

Turkish Get-up x 2-3 reps each arm

Rest 45 seconds

Russian Step-Ups x 8-10 reps each leg

Rest 45 seconds

Metcon (Time)

Three rounds for time of:

400 Meter Run

30 Alternating Cossack Squats (with KB Goblet hold if possible)

06/27/2017

By: 0

Crossfit Ascension – CrossFit

Warm-up

Warm-up (No Measure)

Row 600/500

Shoulder openers

Then

3 Steady Rounds:

12 Hang Snatch (empty bar

24 Dubs

Metcon

Metcon (AMRAP – Reps)

AMRAP 10 Minutes

Climb the Ladder

5 Wallballs

5 Box Jump Overs 24/20″

10/10, 15/15, etc.

Weightlifting

Snatch (Hang, Power, Full complex)

06/21/2017

By: 0

Crossfit Ascension – CrossFit

Warm-up

Warm-up (No Measure)

3 sets

:30 contralateral deadbugs

Sprint prep

2 x push up starts

Sprint prep 10y

Walking knee hug

Walking rev quad stretch

Walking high kicks

Skipping high kicks

Skipping high knees

Metcon

Michael (Time)

3 Rounds for time of:

800m Run

50 Back Extensions

50 Sit-ups
In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005.
To learn more about Michael click here

06/20/2017

By: 0

Crossfit Ascension – CrossFit

Warm-up

Warm-up (No Measure)

Shoulder prep:

3x:

10 pass throughs

10 OHS

10 arm swings each way

Row or bike 3 minutes

3 Rounds

– 30 seconds in the bottom of squat with KB for leverage

– 10 Squats with hands behind head

– Hip Capsule MOB

Then get out a barbell and start getting some thrusters in. Make sure YOU feel ready

Metcon

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

Metcon (No Measure)

Scale: Jumping Pullups. If you are getting your pullups, but 21-15-9 isn’t happening, please do 12-9-6 and go for it.

Cooldown is going to be either 2k on a rower or bike

06/19/2017

By: 0

Crossfit Ascension – CrossFit

Warm-up

Warm-up (No Measure)

5:00 Bike or row

Then

4 sets

10/single arm kb high pulls

25y SA farmer carry

10/single arm kb high pulls

25y SA farmer carry

Metcon

The Chief (AMRAP – Rounds)

Max rounds in 3 minutes of:

3 Power Cleans, 135#

6 Push-ups

9 Squats

Rest 1-minute.

Repeat for a total of 5 cycles