xfitkits

CrossFit Kitsilano – CrossFit

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Warm-up (No Measure)

4Sets

200/150 second row **
10-15 banded goodmornings
10 shoulder circles
10 hip down push ups

** increase pace each round

Capacity Test (AMRAP – Reps)

AMRAP 15

10 KB Swings 24/16
10 Burpees over KB*

* New Crossfit Open Standard
Compare to

04/03/2019
01/14/2019
11/01/2018
05/21/2018
03/05/2018

Metcon (No Measure)

4 RNFT

90 seconds weighted plank
30 second rest
90 second weighted chinese plank
30 seconds rest

CrossFit Kitsilano – CrossFit

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Warm-up (No Measure)

3 Sets

10 Wall roller t-spine ext*
8+8 Banded DB Press
20 alt banded deadbug**

*https://www.instagram.com/p/BxtFwErBN1J/\
**https://www.instagram.com/p/BwTOR5MBcXK/

Push Press (3-1-3-1-3-1)

3@ 70
1 @ 90

Metcon (Time)

21-18-15-12-9-6-3

Push Press 115/75
T2B

CrossFit Kitsilano – CrossFit

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Warm-up (No Measure)

3 Sets

8+8 Turkish Sit Ups
8 crossbody db muscle snatch right
20m sa oh carry right
8 crossbody db muscle snatch left
20m sa oh carry left

Power Snatch (10×1+1)

E90 seconds for 10 Rounds

1 hang power snatch + 1 power snatch

start at a moderate weight and increase if you feeling good

Metcon (AMRAP – Reps)

EMOM 18

EVEN:30 sec max effort alt db snatch
ODD: 30 sec max effort calorie row/bike/ski

CrossFit Kitsilano – CrossFit

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Warm-up (No Measure)

3 Sets

10m Lateral step right + left
10 barbell kang squats
10m duck walk

Box Squat (6×5)

Set up box so when seated hip crease is at knee level. Squat to the box, shins vertical, pause , explode up
Speed reps.

grab a stop watch and measure time from the bottom to lock out. Ideal timing should be between .6-.8 seconds.

90-120 seconds rest between sets

Metcon (Time)

Buy in:
50 burpees

3 Rounds:

12 Deadlifts 185/135
20 pistols (alternating)

Cash Out:
50 burpees

CrossFit Kitsilano – CrossFit

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Metcon (Time)

5 RFT each (alternate 10 rounds total)

200m Run
10 db man makers

*choose appropriate weights