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Capacity

High Point CrossFit – Capacity

Metcon (AMRAP – Rounds)

AMRAP

4 Sets for 4 Min w/1:00 rest

10 Knees raises

9/7 Cal on Bike

-Max Cal on Rower

Capacity

High Point CrossFit – Capacity

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Tuesday

High Point CrossFit – CrossFit

Metcon

Rx: Metcon (Calories)

Rx

3 Sets of a 7:00 AMRAP:

– 30 Toe to Bar

– 20 Burpees

– (3/2) Rope Climbs

– Max Cal Row in Remaining Time.

Rest 3:00 b/s

Scale

– Knee to 90 or Abmat sit ups

– 18 Burpees

– (5/4) Pull to Stands

Rx+: Metcon (Calories)

Rx+

3 Sets of a 7:00 AMRAP:

– 30 Toe to Bar

– 20 Burpees to Target 6″ above reach

– (4/3) Rope Climbs

– Max Cal Row in Remaining Time.

Rest 3:00 b/s

Monday

High Point CrossFit – CrossFit

Weightlifting

Metcon (3 Rounds for weight)

40:00 Running Clock:

– Back Squat 10-8-6-4-2 reps

– Strict Press 10-8-6-4-2 reps

– Deadlift 10-8-6-4-2 reps

*Meant to be done working in teams of 2 or 3 Do 10-10-10, then 8-8-8, then 6-6-6 and so on…

*Score is total load of Finishing weight for BS, SP & DL

Sunday

High Point CrossFit – CrossFit

Metcon (Time)

Conditioning

“Mission Impossible”

3 Sets, Each for Time

9 Box Jumps 30/24”

15/11 Cal Bike

15 Power Snatch 75/55#, 34/25kg

21/16 Cal Bike

R: 3:00 b/s

Goal: 3:00-3:30/Round

Time Cap: 15:00 Total Running Time

Saturday

High Point CrossFit – CrossFit

Metcon

Metcon

Rx: Metcon (Time)

Rx

“Ill Mill”

5 Rounds for Time (40:00 Cap):

– 500m Row

– 15 KBS (53/35)

– 15 Push-Ups

– 15 Wall Balls (20/14)

– 15 Pull-Ups

Partner Version:

Complete with a partner splitting reps equally across

Scale

– 500m Row

– 15 Russian KBS (53/35)

– 15 Push-Ups

– 15 Wall Balls (14/10)

– 15 Toe-Nail Spot Pull-Ups

Rx+: Metcon (Time)

Rx+

“Ill Mill”

5 Rounds for Time (40:00 Cap):

– 500m Row

– 20 KBS (70/53)

– 20 Push-Ups

– 20 Wall Balls (20/14)

– 20 Pull-Ups

Partner Version:

Complete with a partner splitting reps equally across

Friday

High Point CrossFit – CrossFit

Weightlifting

A: Back Squat (5×3)

5:00 EMOM

3 Reps @ 60% (From CrossFit Total on 6/6)

Rest: 2:00 before Front SquaT EMOM

B: Front Squat (5×3)

5:00 EMOM

3 Reps @ 60%

Metcon

Rx: Metcon (AMRAP – Reps)

Rx

8:00 AMRAP

3-6-9-12-15-18…

– Hang Power Clean (95/65)

– 6 Bar Facing Burpees

Scaled

3-6-9-12-15-18…

– Hang Power Clean (45/35)

– 6 Bar Facing Burpees

Rx+: Metcon (AMRAP – Reps)

Rx+

8:00 AMRAP

3-6-9-12-15-18…

– Hang Power Clean (115/75)

– 6 Bar Facing Burpees

Thursday

High Point CrossFit – CrossFit

Metcon

Rx+: Metcon (Calories)

Rx+

24:00 EMOM

min 1: (15/12) Cal Row

min 2: 100ft Farmers Carry (70/53)

min 3: (15/11) Cal Echo Bike

min 4: 100ft Sandbag Carry (150/125)

min 5: (15/12) Cal Ski

min 6: Res

Score is Total Bike Calories

Rx: Metcon (Calories)

Rx

24:00 EMOM

min 1: (13/11) Cal Row

min 2: 100ft Farmers Carry (53/35)

min 3: (13/10) Cal Echo Bike

min 4: 100ft Sandbag Carry (125/75)

min 5: (13/12) Cal Ski

min 6: Rest

Score is Total Bike Calories

Scaled

min 1: (12/10) Cal Row

min 2: 100ft Farmers Carry (Choose Load)

min 3: (12/9) Cal Echo Bike

min 4: 100ft Sandbag Carry (20/14 MedBall Hug Carry)

min 5: (12/10) Cal Ski

min 6: Rest

Wednesday

High Point CrossFit – CrossFit

Weightlifting

Push Press + Push Jerk (5x(3+3))

Every 2:00 for 10:00

– 5 Sets x (3+3) @ 70-75% of Push Press

Metcon

Rx: Metcon (AMRAP – Rounds and Reps)

Rx

12:00 AMRAP

– 7 Strict Handstand Push-Ups w/ Plate (10/15)

– 9 Plate Ground to Overheads (45/25)

– 15 Box Jump Overs (24/20)

– 9 Deadlifts (185/125)

Scaled

– 7 Box Pike Push-Ups

– 9 Plate Ground to Overheads (25/15)

– 15 Box Jump Overs (20/16)

– 9 Deadlifts (95/65)

Rx+: Metcon (AMRAP – Rounds and Reps)

Rx+

12:00 AMRAP

– 7 Strict Handstand Push-Ups

– 9 Plate Ground to Overhead (45/25)

– 15 Box Jump Overs (24/20)

– 9 Deadlifts (205/145)

Tuesday

High Point CrossFit – CrossFit

Metcon

Rx: Metcon (4 Rounds for time)

Rx

Every 5:00 for 20:00 (4:30 Cap per Round):

– 400m Run

– 8 Burpee Pull-Ups

– 50ft Dual DB Suitcase Lunges (35/25)

Scaled

– 400m Run

– 10 Burpee Jumping Pull-Ups

– 50ft Walking Lunges

Rx+: Metcon (4 Rounds for time)

Rx+

Every 5:00 for 20:00 (4:30 Cap per Round):

– 400m Run

– 10 Burpee Pull-Ups

– 50ft Dual DB Suitcase Lunges (50/35)