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21 day 7

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Crossfit Ascension – 21 Day challenge

Warm-up

Warm-up (No Measure)

Gymnastics

Warm-up (No Measure)

gymnastics super set (quality)

12-9-6-3

Pull Up

Ring Row

Metcon

21 day 7 (Time)

Partner wod

*buy in* 600/500m row

3 rounds, teams of 2(even split)

12/12 KBS

12/12 Goblet squats

12/12 DB Push Press

12/12 Straight leg Deadlift

*Cash out*

70-40 Band Tri extensions

21 day 6

By: 0

Crossfit Ascension – 21 Day challenge

Warm-up

Warm-up (No Measure)

inch worm

groiners

windmill

bridge

Fundamentals: Bench Press

Weightlifting

Bench Press (4 sets 10-15 reps)

Metcon

21 day 6 (AMRAP – Rounds and Reps)

*Buy in 31 Wall balls*

12 min AMRAP of: Asending reps

Box step ups

Russian twists

*Cash out 31 KB Swings*

Cool Down

Warm-up (No Measure)

slow HR + stretching

21 day 6

By: 0

Crossfit Ascension – 21 Day challenge

Warm-up

Warm-up (No Measure)

Fundamentals: Front Squat

Stance

Hands

grip

elbows

hips descend

lumbar

heels

Warm-up (No Measure)

4x

10-12 Front Squat

:30 Side Pillar

Metcon

21 day 7 (AMRAP – Rounds and Reps)

12 minute amrap

6 burpees

12 wall balls

20 abmat sit-ups

40 jump rope

:30 rest

Cool Down

Warm-up (No Measure)

2:00 per side

couch stretch

10/13/2017

By: 0

Crossfit Ascension – CrossFit

Warm-up

Warm-up (No Measure)

Hip Openers

Then

3 Steady Rounds

12 Light Dumbbell Thrusters

8/8 single leg glute bridges

Row 250m

Weightlifting

Back Squat (4×4 @90% )

Metcon

Metcon (Weight)

build

25y bb overhead walking lunge

Then

10 minutes on the minute

25y Sled push

10/12/2017

By: 0

Crossfit Ascension – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds

5 yoga pushups + arch

10 reverse shrugs

20 lateral raises

:20 band vert lunge stretch

Gymnastics

Pull-ups (2-3 strict pull up ladder)

Start at one continue to add and tell you can no longer do unbroken

Scale ring row or negatives

Metcon

Metcon (AMRAP – Rounds and Reps)

8 min amrap

10 rt 10 lt Single arm DB row

20 chest elevated pushups

Metcon (No Measure)

4x

20 band tri extensions

10 hammer curls

21 day 4

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Crossfit Ascension – 21 Day challenge

Warm-up

Warm-up (No Measure)

Shoulder series

then x 2

groiners x 10

air squats x 10

Weightlifting

Bench Press (4×10)

Fundamentals of KBS and Wall balls

Metcon

Metcon (AMRAP – Reps)

*Buy in 32 wall balls*

12 min amrap of ascending reps 1,1,2,2,3,3,4,4,etc

box step ups (1 step up on each leg = 1 rep)

russian twists (1 tap on each side = 1 rep)

*cash out 32 KBS*

10/11/2017

By: 0

Crossfit Ascension – CrossFit

Warm-up

Warm-up (No Measure)

Coaches choice

Metcon

Metcon (Time)

5 rounds for time of: 55/35#

20 wall-ball shots

20sumo deadlift high pulls

20 box jumps, 20 inch/18″

20 push presses, 20 reps

Row 20/15 calories

Rest 1 minute

Rx+

5 rounds for time of: 75/55#

20 wall-ball shots

20sumo deadlift high pulls

20 box jumps, 20 inch/18″

20 push presses, 20 reps

Row 20 calories

Rest 1 minute

Day 3

By: 0

Crossfit Ascension – 21 Day challenge

Warm-up

Warm-up (No Measure)

coaches choice

Fundamentals of the Deadlift

Stance

hands

Shoulders

Lumbar

Warm-up (No Measure)

4 Rounds

12-15 Deadlifts

:60 rest

:30/:30 Side Pillar

:60 rest

Metcon

21 day 3 (AMRAP – Reps)

5 min: Jump rope

4 min: Abmat Sit ups

3 min: Walking Lunges

2 min: Ring Row

1 min: Bike