Thursday 02.23.2017


CrossFit Artis – CrossFit

Coaching Comments

We will be watching the announcement online that night so come bring food, pillows, and anything else that may help you relax when watching the first workout. You can also do the workout that night but you must be out of the gym by closing (730pm). Come in and see what you will be doing for the first week! Workout will be programmed from Friday and Saturday. Optional workout will be programmed on Saturday.

Coaching Comments

Open Prep Day!

Mobility

-Use PVC, Ball, and bands for all major joints

-Stretch for 2-5min in each position with static holds.

-Range Of Motion work with long pvc, bands, dynamic warm ups

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Wednesday 02.22.2017

CrossFit Artis – CrossFit

Metcon (Time)

400m hill run

30 power cleans 155/106

400m hill run

30 C2B pull ups

400m hill run

30 Box Jumps

400m hill run

30 Shoulder to Overhead 155/105

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Tuesday 02.21.2017


CrossFit Artis – CrossFit

Metcon (4 Rounds for time)

KB/DB single arm walking lunge x 12

Burpees x 24

Double Unders x 48

Rest 2-3min

4 sets

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Monday 02.20.2017


CrossFit Artis – CrossFit

Metcon (AMRAP – Reps)

Thrusters x 8

Toes to Bar x 12

Push Ups x 16

KB/DB Snatch x 20 (alternate)

20min AMRAP

Not worried about how many rounds you get in. If you want to go up in weight for thrusters each round do so. Work on KB/DB snatch with light to heavy weight throughout the workout. Get a workout in but play around with those movements. They have a great possiblity of showing up in the Open.

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Saturday 02.18.2017


CrossFit Artis – CrossFit

Metcon (AMRAP – Reps)

Teams of 2

1min Walking Lunges

1min Burpees

1min Sit ups

1min Jump Rope

1min Wall Balls

1min rest

3 rounds

Warm-up

Wall Ball Tic Tac Toe!


Come in at 915am and do a fun team workout to help raise some money for Julie’s Fund! We hope you can all make it out and we look forward to meeting all of you!

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Friday 02.17.2017


CrossFit Artis – CrossFit

Push Press (10-10-10-10)

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

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Thursday 02.16.2017


CrossFit Artis – CrossFit

Warm-up

5min run

Long PVC pipe

Shoulder pass throughs

Circles around waist

Short PVC pipe

Roll out quads

Thoracic

Calves

Banded hip movement above knees

10 steps all directions

3:30min hold in seated position

Gymnastics

Parallettes!

Push ups

Elevated push ups

HSPUs off box

HSPUs off wall

Straddle L-sit

L-sit

Tuck to L-sit

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