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)