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The CrossFit Combine – CrossFit

“Nobody else can take you to the place you want to end up. You have to get there yourself.” – Tia-Clair Toomey

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Metcon

Metcon (No Measure)

5 x 50m Acceleration Runs

3 x 100m Sprints

2 x 200m Sprints

Metcon

Metcon (No Measure)

15 Min For Quality

5 Strict Muscle Ups

5 Strict Toes to Bar

5 Strict Ring Dips

Bulletproof Body

Metcon (No Measure)

15 Min

24 Foot Work Drills

20 Mountain Climbers

24 Foot Shuffle Steps x2

10 Leg Swings

Metcon (No Measure)

15 Min

5 Tempo Ring Rows

30 Sec Side Plank ( L&R )

The CrossFit Combine – CrossFit

“The world is the great gymnasium where we come to make ourselves strong.” – Vivekananda

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Bulletproof Body

Metcon (No Measure)

Crossover Symmetry – Activation

Strength

Hip Halo – Activation

15 Min For Quality

10 Overhead Reverse Lunges (each side)

10 V-Ups or Tuck Ups

10 Box Hamstring Curls

5 Nerve Flossing (each side)

Stretches – Foam Roll

The CrossFit Combine – CrossFit

“It’s not whether you get knocked down; it’s whether you get up.” – Vince Lombardi

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Metcon

Metcon (AMRAP – Rounds and Reps)

20 Min AMRAP

100m D-Ball Carry

10 One Arm DB Clean & Press ( L&R )

100m DB Front Rack Carry

10 One Arm DB Clean & Press ( L&R )

The CrossFit Combine – CrossFit

“There are some things you learn best in calm, and some in storm.” – Willa Cather

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Gymnastics

Metcon (No Measure)

30 Min For Quality

5 Pull-ups

10 Step ups

5 Toes 2 Bar

24 Foot Hand Stand Walk
Comment on any new skill achieved.

Bulletproof Body

Metcon (No Measure)

30 Min

5 Tempo One Arm Ring rows or Power Rows

20 Step Overs

20 Sec Bent Knee Hollow body hold

20m Bear Crawl ( with knees close to the ground )

The CrossFit Combine – CrossFit

“Do the right thing. It will gratify some people and astonish the rest.” – Mark Twain

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Metcon

Metcon (Time)

5 Rounds

30 Wall Balls

400m Run

Rest 2 Min
Wall Balls must be unbroken or switch to: as many wall balls as you can do then go run hard.

Bulletproof Body

Metcon (No Measure)

30 Min

400m Walk or 2 Min walk ( shoulders back, feet straight, core a little braced )

10 Tempo Squats ( 3 Down 3 Up )

20m Skips

30 Sec Front Scale ( L&R )

30 Sec Back Scale ( L&R )
* The skips will be down and back in the gym.

The CrossFit Combine – CrossFit

“There comes a time when you have to choose between turning the page and closing the book.” – Josh Jameson

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Metcon

Metcon (AMRAP – Rounds and Reps)

8 Min AMRAP

10 Russian KB Swings ( Heavy )

5 Burpees

Accessory Work

Metcon (No Measure)

15 Min

5 Tempo Pushups

30 Sec L-Sit

5 Tempo Pull-ups

Bulletproof Body

Metcon (No Measure)

10 Min

10 Tempo Wide Stance Good Morning ( No Weight )

10 T-Planks

10 Shoulder Grabs ( hold each rep for 5 sec )

15 Min

5 Tempo Pushups

30 Sec L-Sit

5 Tempo Pull-ups Or Ring Rows

The CrossFit Combine – CrossFit

“Nothing valuable can be lost by taking time. If there be an object to hurry any of you in hot haste to a step which you would never take deliberately, that object will be frustrated by taking time; but no good object can be frustrated by it.” – Abraham Lincoln

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Weightlifting

Push Jerks

10 Min

Sets of 5

* Bar Only

Weightlifting

1 and 1/4 Squat (5×5)

These are spicy keep weight light. Maintain control throughout movement. Increase weight as form allows.

Bulletproof Body

Metcon (No Measure)

15 Min

5 Tempo Strict Press ( 1 Count up 5 Count Down ) ( L&R )

5 Prone Snow Angels

10 Pass Throughs

15 Min

30 Sec Wall Sit

10 Bird Dogs ( L&R )

30 Sec Table Top Hold

10 Box Hamstring Curls

The CrossFit Combine – CrossFit

“A positive self-image and confidence increase one’s ability to perform in any area.” – Pat McNamara

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Metcon

Metcon (AMRAP – Rounds)

10 Rounds

50m Sprint
After each effort walk back to the start line.

Accessory Work

Metcon (No Measure)

15 Min

5 Tempo RDL

2 Front To Back Scales ( under ) ( L&R )

5 Tempo Squats

2 Front to Back Scales ( Around ) ( L&R )

Bulletproof Body

Metcon (No Measure)

15 Min

One Arm Farmer Carry Around the gym ( L&R )

10 Weighted Glute Bridges

30 Sec Bent Knee Hollow body hold.

15 Min

5 Tempo RDL

2 Front To Back Scales ( under ) ( L&R )

5 Tempo Squats

2 Front to Back Scales ( Around ) ( L&R )

The CrossFit Combine – CrossFit

“I’ve learned, the hard way, that some poems don’t rhyme, and some stories don’t have a clear beginning, middle, and end. Life is about not knowing, having to change, taking the moment and making the best of it, without knowing what’s going to happen next. Delicious Ambiguity.” – Gilda Radner

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Bulletproof Body

Metcon (No Measure)

Crossover Symmetry – Activation

Hip Halo – Activation

15 min For Quality

30 Sec. Supinated Hang

10 One Arm High Pull (each side)

10 One Arm Press (each side)

10 Shoulder Taps ( 1 sec. pause)

15 min For Quality

10 Tempo Suitcase Deadlifts (5 sec. down, 1 sec. up)

5 Goblet Squats (3 sec. hold at bottom)

5 Sumo Inchworms

30 Sec. Bent Knee Hollow Body Hold

The CrossFit Combine – CrossFit

“Although no one can go back and make a brand new start, anyone can start from now and make a brand new ending.” – Carl Bard

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Metcon

Metcon (AMRAP – Rounds and Reps)

10 Min

1 L-Pull-ups

1 Push-ups

2 L-Pullups

2 Push-ups

3 L-Pull-ups

3 Push-ups

……..

Metcon (AMRAP – Rounds and Reps)

10 Min

1 Box Jump

1 Situp

2 Box Jump

2 Sit-ups

3 Box Jumps

3 Situps

…….