WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
20 MIN. TIME CAP:
SUMO DEADLIFT
5-5-5-3; START AT 65%
WOD
FOR TOTAL REPS:
AMRAP 5 MINS:
12 PULLUPS
12 BURPEES
REST 2 MINS.
AMRAP 3 MINS:
6 BURPEES
6 PULLUPS
REST 1 MIN.
AMRAP 1 MIN:
3 PULLUPS
3 BURPEES
AFTERMATH
400M RUN, 500M ROW OR 20 CALORIE BIKE
WARMUP
INSTRUCTOR LED
WOD
FOR TIME:
1 ROUND OF:
90 MOUNTAIN CLIMBERS
45 SQUATS
25 HANG POWER SNATCHES 75/55, RX+95/65
THEN, 2 ROUNDS OF:
60 MOUNTAIN CLIMBERS
30 SQUATS
15 POWER SNATCHES 95/65, RX+115/75
THEN, 3 ROUNDS OF:
30 MOUNTAIN CLIMBERS
15 SQUATS
5 HANG POWER SNATCHES 115/75, RX+135/95
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
30 MIN. TIME CAP:
PUSH REPSS 3-3-3; START AT 75% OF 1RM PP
PUSH JERK 2-2-2-2; START AT LAST PP WEIGHT
SPLIT JERK 1-1-1-1-1; START AT LAST PJ WEIGHT
WOD
3 ROUNDS FOR TIME WITH A 15 MIN. TIME CAP:
500M ROW
11 KB SWINGS 70/53
7 STRICT TOES TO BAR
11 KB SWINGS 70/53
7 STRICT TOES TO BAR
11 KB SWINGS
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
20 MIN. TIME CAP:
FRONT SQUAT
5-5-3-3-1-1
WOD
FOR TIME:
90 DOUBLE UNDERS / MOD. 120 SINGLE UNDERS
9 MUSCLE UPS / MOD. BURPEE CHEST TO BAR PULLUPS
9 DB CLEAN THRUSTERS 55/35
80 DOUBLE UNDERS / MOD. 100 SINGLE UNDERS
8 MUSCLE UPS
8 DB CLEAN THRUSTERS
70 DOUBLE UNDERS / 80 SINGLE UNDERS
7 MUSCLE UPS
7 DB CLEAN THRUSTERS
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
20 MIN. TIME CAP:
BENCH PRESS
(15-10-5-3) 1-1
(55,70,80,90%) THEN 2 MAX ATTEMPTS
WOD
3 CYCLES
3 MINS. ON / 1 MIN. OFF
AMRAP; START WHERE YOU LEFT OFF:
1,2,3,4,5,6,7,8,9,10
CLAPPING PUSHUP / MOD. HAND RELEASE PUSHUP
DEADLIFT 185/125
RING ROW
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
20 MIN. TIME CAP:
SNATCH
3RM TOUCH AND GO SET (1ST REP STARTS FROM THE FLOOR)
WOD
3 ROUNDS FOR TIME:
15 DB POWER CLEANS 55’s/35’s
12 CHEST TO BAR PULLUPS
45 DOUBLE UNDERS / MOD. 65 SINGLE UNDERS
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
20 MIN. TIME CAP:
PRESS OR STRICT HANDSTAND PUSHUP
5-5-5-5-5 PRESS STARTING AT 70%
3-3-3-3-3 STRICT HANDSTAND PUSHUPS
HSPU’S RANGE FROM 1 ABMAT ON A 45# PLATE TO DEFECIT
IF WORKING ON PARTIAL RANGE OF MOTION, AFTER 5X3 WORK ON
NEGATIVES TO FURTHER RANGE OF MOTION
WOD
AMRAP 7 MINS:
6 BOX JUMP OVERS 24/20
10 RUSSIAN KETTLEBELL SWINGS 53/35
14 MOUNTAIN CLIMBERS
AFTERMATH
EXTENDED STRETCHING/MOBILITY SESSION
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
20 MIN. TIME CAP:
BACK SQUAT
AT 80% PERFORM A SET EVERY 2 MINS.
STOP AFTER 5 SETS OR AT THE 20 MIN. TIME CAP;
WHICHEVER COMES FIRST. RECORD NUMBER OF REPS FOR EACH SET AT 80%
WOD
35 SUMO DEADLIFT HIGH PULLS 95/65
35 HAND RELEASE PUSHUPS
35 SQUAT JUMPS
35 DB PUSH PRESSES 35’s/25’s
35 CALORIE ROW
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
15 MIN. TIME CAP:
STRICT PULLUP (NO BANDS) OR ROPE CLIMB
3-3-3-3-3; IF YOU CAN DO WEIGHTED PULLUPS
MOD. 1: 15 STRICT PULLUPS AT BW; IF YOU CAN’T DO 5 SETS OF 3
MOD. 2*: 20 LEG ASSISTED PULLUPS ON RACKED BARBELL
*IF YOU DID MOD. 2, DO 5-10 NEGATIVES (BAND ASSISTED AS NEEDED)
WOD
AMRAP 10 MINS:
:10 SEC. HOLLOW HOLD
15 SITUPS
20 LUNGES
AFTERMATH:
8 ROUNDS
:10 SEC. ON / :20 SEC. OFF
ODD ROUNDS; HOLD CHIN OVER BAR (TOP RANGE OF PULLUP)
EVEN ROUNDS; STATIC HANG
MOD. IN EITHER OR BOTH POSITION SUPPORT YOUR WEIGHT AND
SHOULDERS WITH LEGS USING A RACKED BARBELL
COOL DOWN
Happy Anniversay GymCore CrossFit!
Monday, March 28th (2011) marks the 5th anniversary of our first day of classes in Topsfield. What an evolution it has been. Big thanks to all who have been involved and shown support to GymCore CrossFit over the years. Here’s to the next 5 years.
Cheers!
WARMUP
INSTRUCTOR LED
WOD
2016 CROSSFIT GAMES OPEN WOD 16.5
21-18-15-12-9-6-3 FOR TIME:
THRUSTER 95/65
BURPEE OVER BAR
COOL DOWN