CrossFit Memorial Houston

CrossFit Memorial Houston – CrossFit

 

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Prep Work

A – Warm Up (use Ben’s or your own)

B – Movement Prep

15 Second Dead Hang

10 Scap Pull-ups

5 Kip Swings

3 Knees to Chest

3 Toes to Bar

Movement Substitutions (T2B)

Reduce Reps

Toes High As Possible

Knee to Chest

Sit-ups

C – Movement Prep

:30 Seconds Front Rack Elbow Rotations

3 Pausing Air Squats

3 Pausing Front Squats

3 Front Squats

Front Squat (Build to all three weights)

115/80

135/95

155/105

Metcon (3 Rounds for reps)

Life Alert

AMRAP 4:

27/21 Caloire Row

21 Toes to Bar

15 Front Squats (115/80)

rest 4 minutes

AMRAP 4:

24/18 Calorie Row

18 Toes to Bar

12 Front Squats (135/95)

rest 4 minutes

AMRAP 4:

21/15 Calorie Row

15 Toes to Bar

9 Front Squats (155/105)

CrossFit Memorial Houston – CrossFit

 

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Free 1st Time Tryout for Friends Saturday’s 8am!

Prep Work

A – Warm Up (use Ben’s or your own)

B – Rope Climb Movement Prep

3 Foot Locks

2 Foot Lock & Stands

1 Rope Climbs

Rope Climb Movement Substitutions

Seated Rope Pulls (2:1 Ratio)

1/2 Rope Climbs (2:1 Ratio)

Pull-ups (5:1 Ratio)

Ring Rows (5:1 Ratio)

C – Squat Clean Movement Prep

2 High Hang Power Cleans

2 Hang Power Cleans

2 Power Cleans

2 High Hang Squat Cleans

2 Hang Squat Cleans

2 Squat Cleans

D – Build to Workout Weight

Metcon (Time)

Wreck Yourself

Teams of 3

For Time:

600m Run

6 Rope Climbs

20 Squat Cleans (135/95)

600m Run

9 Rope Climbs

35 Squat Cleans (135/95)

600m Run

12 Rope Climbs

50 Squat Cleans (135/95)

CrossFit Memorial Houston – CrossFit

 

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Free 1st Time Tryout for Friends Saturday’s 8am!

Prep Work

A – Warm Up (use Ben’s or your own)

B – Movement Prep

Establish Hand Position

:15 Seconds Single Unders

:15 Seconds Higher Single Unders

:15 Seconds Double Taps

:15 Seconds Double Unders

C – Movement Prep

5 Front Squats

5 Push Press

5 Thrusters

5 Wall Balls

D – Movement Prep

Establish Three Positions (Pockets, Knee, Mid-Shin)

3 High Hang High Pulls

3 High Hang Muscle Snatches

2 High Hang Power Snatches

2 Hang Power Snatches

2 Power Snatches

E – Build to Lighter Weight

Metcon (AMRAP – Rounds and Reps)

Power Trip

AMRAP 15:

15 Power Snatches (95/65)

30 Wallballs (20/14)

60 Double Unders

CrossFit Memorial Houston – CrossFit

 

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Free 1st Time Tryout for Friends Saturday’s 8am!

Prep Work

A – Warm Up (use Ben’s or your own)

B – Movement Prep

:30 Second Row

C – Movement Prep

6 Shuttle Runs

D – Movement Prep

3 Push-ups

3 Frog Hops

3 Burpees

Metcon (3 Rounds for reps)

Mean Machine

3 Rounds:

3:00 Calorie Row

2:00 10m Shuttle Runs (touch floor)

1:00 Burpees

Rest 2:00

CrossFit Memorial Houston – CrossFit

 

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Prep Work

A – Warm Up (use Ben’s or your own)

B- Movement Prep

Establish Dip Position

5 Dips

5 Push Press

C – Movement Prep

3 Pausing Back Squats

3 Back Squats

D – Movement Prep

3 High Hang Jump Shrugs

3 High Hang Muscle Cleans

3 High Hang Power Cleans

3 Hang Power Cleans

E – Build to Workout Weights

Metcon (3 Rounds for reps)

50-50

Teams of 3:

AMRAP 7:

50 Push Press (135/95)

50 Push Press (155/105)

AMRAP Push Press (185/135)

*from the ground

rest 3 minutes

AMRAP 7:

50 Back Squats (155/105)

50 Back Squats (185/135)

AMRAP Back Squats (225/155)

*from the rack

rest 3 minutes

AMRAP 7:

50 Hang Power Cleans (135/95)

50 Hang Power Cleans (155/105)

AMRAP Hang Power Cleans (185/135)

*from the ground

**should use one barbell per team if possible