OPEN DAY 2016

CrossFit Proficient – WOD

Metcon (3 Rounds for reps)

3 Rounds – 1 minute per Station

1 – Air Squats/MB Thruster/Wall Ball

2 – Push-ups on Bar/Push-ups/Hand Release Push-ups

3 – Row/Burpee/Skipping

4 – Crunch/Sit-up/V-up

5 – Ring Row/Pull-up

6 – REST

Proficient Games 30th April

CrossFit Proficient – WOD

Warm-up

Warm-up (No Measure)

Run 200m

3 Rounds:

10m Sumo Sidewalk

10 Star Jumps

3 Rounds:

5 Wallballs

5 Pike Squats

5 Sit-Ups

5 Push-Ups

Metcon

Metcon (Time)

‘Partner WOD’

For time:

100 Thrusters, 42.5/30kg (alt every 5 reps)

100m Walking Lunge (together)

100 KB Swings 28/20kg (alt every 5 reps)

100m Bear Crawl (together)

100 Burpees (1 for1)

Friday 29th April

CrossFit Proficient – WOD

Warm-up

Warm-up (No Measure)

4 Rounds:

30 Skips

30m Run

2 Rounds:

30sec Samson Stretch R

30sec Samson Stretch L

5 Sit-Up to Pike

5 Sit-Up to Straddle

3 Rounds:

10 Hanging Knee Raises

10 Walking Lunges

10 KB Swings

Metcon

Michael (Time)

3 Rounds for time of:

800m Run

50 Back Extensions

50 Sit-ups
In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005.
To learn more about Michael click here

Thursday 28th April

CrossFit Proficient – WOD

Warm-up

Warm-up (No Measure)

Run 200m

2 Rounds:

30sec Bottom of Squat Stretch

30sec Lat Stretch

30sec Spider-Man Stretch R

30sec Spider-Man Stretch L

3 Rounds:

5 Pike Squats

5 MB Thrusters

5 Ring Rows

Metcon

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

Metcon

Metcon (AMRAP – Rounds and Reps)

18 min AMRAP:

15 Push Jerks, 42.5/30kg

30 Air Squats
Rx 42.5/30kg

L1 35/25kg

L2 30/20kg

Wednesday 27th April

CrossFit Proficient – WOD

Warm-up

Warm-up (No Measure)

3 Rounds:

10m Toy Soldiers

10 KB Russian Swings

5 Pike Squats

2 Rounds:

5 Sit-Up to Straddle Stretch

5 Sit-Up to Pike Stretch

Weightlifting

Deadlift (10-5-3-1-1-1-3-5-10)

Metcon

Metcon (Time)

3 Rounds for time:

30 Wallballs, 22/14lb

15 Pull-Ups

Tuesday 26th April

CrossFit Proficient – WOD

Warm-up

Warm-up (No Measure)

2 Rounds:

15 Star Jumps

10 Squats

5 Push-Ups

3 Rounds:

10 Clean Pulls

10 Clean High Pulls

10 Power Cleans

Weightlifting

Power Clean (3-2-2-1-1-1)

Metcon

Metcon (Time)

For time:

15-13-11-9-7-5-3-1 reps of:

Hang Squat Cleans, 42.5/30kg

Hand Release Push-Ups
Rx 42.5/30kg

L1 35/25kg

L2 30/20kg

Monday 25th April

CrossFit Proficient – WOD

Warm-up

Warm-up (No Measure)

200m Run

3 Rounds:

5 Tuck Jumps

5 KB SDHP

5 KB Thrusters

Metcon

Partner Wood (Time)

6 Rounds for time of:

200m Relay

10 Burpee Box Jumps, 24/20″

10 SDHP, 40/30kg

10 Thrusters, 40/30kg

Rest 30sec

*Only one person can work at a time.

Saturday 23rd April

CrossFit Proficient – WOD

Warm-up

Warm-up (No Measure)

200m Run

10 Leg Swings per Leg

10 Side to Side Leg Swings per Leg

10 Dowel Rod Around the World per Side

10 Dowel Rod Overhead Squats

2 Rounds:

30sec Side Lunge Stretch R

30sec Side Lunge Stretch L

30sec Spiderman Lunge R

30sec Spiderman Lunge L

Strength

Overhead Squat (1 Power Snatch / 2 Overhead Squats)

8min EMOM

Strength

Hang Clean (1 Power Clean / 2 Hang Cleans)

8min EMOM

Core

Metcon (AMRAP – Rounds and Reps)

8 Min AMRAP:

10 Hanging Knee Raises

10 MB Sit-Ups

10 Supermen

Conditioning

Metcon (AMRAP – Rounds and Reps)

8 Min AMRAP:

10 Cal Row

10 Burpees over the Rower
*Complete all 4 Components in any order, resting 3 mins between workouts

Friday 22nd April

CrossFit Proficient – WOD

Warm-up

Warm-up (No Measure)

Tabata 20secs on : 10secs off (9 Rounds, 3 Exercises)

Skipping

Squats

Star Jumps

3 Rounds:

5 Pike Squats

5 KB Swings

5 Shoulder Push-Ups

Metcon

Metcon (3 Rounds for reps)

Round 1

Burpee & Back Squat Ladder, 85/60kg

Rest @ 3 minutes

Round 2

Burpee & Shoulder Press Ladder, 52.5/35kg

Rest @ 3 minutes

Round 3

Burpee & Deadlift Ladder, 110/80kg
For the ladder pattern, perform 1 rep of each exercise the first minute, 2 reps of each the second minute, 3 reps of each the third minute, continuing as long as you are able.

Rx 85/60kg, 52.5/35kg, 110/80kg

L1 70/50kg, 42.5/30kg, 100/70kg

L2 60/42.5kg, 35/25kg, 85/60kg

Thursday 21st April

CrossFit Proficient – WOD

Warm-up

Warm-up (No Measure)

6 Min AMRAP:

30m Run

5 MB Cleans

10 Alternating Russian Lunges

5 Snatches (Dowel Rod)

Metcon

Hall (Time)

5 Rounds for time of:

3 Cleans, 225#

200m Sprint

20 Kettlebell Snatches, 1.5 pood (10 each arm)

Rest 2 minutes
In honor of U.S. Air Force Capt. Ryan P. Hall, of Colorado Springs, Colorado, died Feb. 18, 2012
To learn more about Hall click here