CrossFit Newnan
Crossfit Newnan Newnan GA
Gym – CrossFit
Saturday At Newnan HIGH SCHOOL
his is the gate of the Lord through which the righteous may enter. I will give you thanks, for you answered me; you have become my salvation.
– Psalm 118:20-21 (NIV
Total Body Warm Up (No Measure)
400M run
50 Air Squat
20 Roll Over V Sits
25 Lunges Ea Leg
20 Sprinter Sit ups
20 Push Ups
25 BPA
Conditioning (AMRAP – Rounds)
18 Minute AMRAP
- 7 Thrusters
- 9 Wall Ball
- 11 Burpees
Strongman
Yoke Walk
Farmer Carry
Crossfit Newnan, Newnan GA
Gym – Strength and Conditioning
Do not let any unwholesome talk come out of your mouths, but only what is helpful for building others up according to their needs, that it may benefit those who listen. And do not grieve the Holy Spirit of God, with whom you were sealed for the day of redemption.
– Ephesians 4:29-30 (NIV)
Warm-up (No Measure)
30/20/30
then 3 rounds of cindy
Conditioning (Distance)
Using side straight away to sign:
Sprint 100
Walk back 100
AMRAP 10 Minutes
100%: Deadlift (1-1-1-1-1-1-1)
Remainder of class to perform.
using same warm up progressions until 70%, Every set after that perform 1 rep until true 1RM.
I.E.
70% x 1
75% x 1
80% x 1
85% x 1
90% x 1
95% x 1
100% x 1 New Max
Cool Down
Roll Out and Stretch
Crossfit Newnan, Newnan GA
Gym – CrossFit
And now, dear lady, I am not writing you a new command but one we have had from the beginning. I ask that we love one another.
– 2 John 1:5 (NIV)
Warm-up (No Measure)
10 Minutes to do Warm Up:
400M
30/20/30
C & J w/ Empty Bar
Conditioning (AMRAP – Rounds)
AMRAP 20
- 1 CL
- 2 FS
- 1 JK
** add 5lbs to previous CL, FS, JK complex
85%: Back Squat (3 )
3 working sets of 3 at 85%
Accessory Work
Sled Drag 200 total yards for time
135/90
Crossfit Newnan, Newnan GA
Gym – CrossFit
MET CON PERFORMED FIRST
Have Fun
Work Hard
It’s a lifestyle
Warm-up
Total Body (No Measure)
95 lbs
65 lbs
TECHNIQUE IS FIRST
Newnan High School Saturday Weather Permitting
**Repeat Two Rounds
400 Meter Run
25 Air Squats
25 Situps
25 Push Ups
25 Lunges Each Leg
25 BPA
Strength
Overhead Squat (5 x 5)
Using 80% of 1RM perform 25 reps of 80% of your 1RM
15 Minutes to do this
TECHNIQUE
Conditioning (Time)
Cool Down
PVC Roll Out
Tissue Work
Mobility & Flexibility
Crossfit Newnan, Newnan GA
Gym – CrossFit
week 2 of Program!
Metcon will be performed First!!
Newnan High School Saturday Weather Permitting
Warm-Up / Skills
400m Run
30 Air Squats
20 Roll Over V Sits
30 OHS w/ PVC
** C&J skill set review w/ empty bar
Strength
Exercise: Back Squat/lbs
Reps: 5 x 5
Comment: Using 80% of 1RM perform 5 x 5 (25 total reps) with a weight
of 80% of your 1RM
Metcon
10 Minutes
1 Clean
2 Front Squats
1 Jerk
** this 1-2-1 complex = 1 set. You’ll perform as many 1-2-1 complexes as you can in 10 minutes
Result Type: AMRAP
Male Rx: 95 lbs
Female Rx: 65 lbs
Comment: TECHNIQUE IS FIRST
Newnan High School Saturday Weather Permitting
Crossfit Newnan, Newnan GA
Gym – CrossFit
Hope everyone had a great Easter Weekend!
Warm-Up / Skills
Warm Up Portion:
- Jump Rope: 3 Minutes
- Windmills No weight 6 each side
- 2 x 30 sec Kneeling Wrist Stretch
- 4 x 30 sec of Sumo Squat-elbows push knees out- tight back-chest up
- BPA x 50
- 2 x 5 sotts press w/ PVC
Strength
Exercise: Thruster/lbs
Reps: 2RM
Comment: 20 Minutes:
Beginning with the bar progress in weight
until a 2RM with GOOD TECHNIQUE is established
“Fran”
21-15-9
Thrusters
Pull-Ups
Result Type: Time
Male Rx: 95 lbs
Female Rx: 65 lbs
Comment: 10 minute time limit!
Crossfit newnan Wednesday
Gym – CrossFit
Warm-Up / Skills
Frankenstein
Shoulder dislocates x 10
Air Squats x 10
Metcon
10-9-8-7-6-5-4-3-2-1
KB Swing
Burpee
2 wheels of death
Result Type: Time
Male Rx: 1.75 lbs
Female Rx: 1.25 lbs
Crossfit Newnan Push Press
Gym – CrossFit
- Saturday March 23 Conquer the Cove Mud Run
- Still not too late to sign in
- Follow CFN on Instagram @Crossfitnewnan
Warm-Up / Skills
Skill: Push Press (see below)
- 5 Minutes Rehearse Push Press & Correct Movement pattern
- Push Up Plus x 20
- Push Up x 10
- Inchworm x 5
Strength
Exercise: Push Press/lbs
Reps: 5 EMOTM
Comment: Using the 1RM you established last Monday we’ll warm up beginning with
40% x 10, 50% x 5, & 60% x 5.
Upon completion of warm ups
we’ll now be ready to work with 70% of our
1RM performing 5 reps EMOTM for 10 minutes.
Your working for your rest here and FORM is very important.
Metcon
7 Minute Time Limit:
10 Push Ups
1 DU
9 Push Ups
2 DU
8 Push Ups 3 DU
ETC until you finish with 1 Push Up and 10 DU
Result Type: Time
Male Rx: 0 lbs
Female Rx: 0 lbs
Comment: WORK ON IT!
Metcon
800M
1 Minute Rest
400
45 Sec Rest
200
Result Type: Time
Male Rx: 0 lbs
Female Rx: 0 lbs
Comment: DO WORK
Crossfit Newnan
Gym – CrossFit
13.2 will be run in heats:
RX will go first
Scaled will go next
Warm-Up / Skills
400M
get to a bar and begin
going through the movements
and box jumps
Metcon
Workout 13.2
10 minute AMRAP of:
5 Shoulder to overhead, 115 / 75 lbs
10 Deadlift, 115 / 75 lbs
15 Box jump, 24 / 20 inch
Result Type: AMRAP
Male Rx: 115 lbs
Female Rx: 75 lbs
Crossfit Newnan Deadlift
Gym – CrossFit
- T-Shirt orders being taken this week
Sign up at desk by WODIFY
- Eagle Cove Mud Run in 2 weeks (23rd)
- 13.2 Releases Wednesday
Warm-Up / Skills
Smaller groups down turf:
Larger groups in place:
- Lateral Slide n Glide
- Single Leg RDL
- Knee Hug
- Frankenstein to Quad Stretch
- Inchworm
- High Knee
- Butt Kick
Strength
Exercise: Deadlift/lbs
Reps: 2 x 5, 2 x 3, 2 x 1
Comment: you’ll have 20 minutes to perform the following rep schemes
You must first begin with necessary warm up sets. Try to add 5lbs to your previous 5RM as well as 5lbs to your 3RM. Rest 2-3 minutes between sets. After your 3RM sets, you’ll have 2 attempts at a 1RM. I cannot stress enough FORM.
Metcon
Mental Toughness: 25 minute time limit
-100 Push Ups
-100 KB Swings
-100 Situps
-100 Burpees
** You must progress through each one unbroken if possible. Should you stop YOU MUST MOVE onto the next exercise.
Result Type: Time
Male Rx: 0 lbs
Female Rx: 0 lbs
Comment: Basic principals and precautions YOU MUST FOLLOW for safety:
- Don’t be stupid with your weights: If you’re injured or new to the extent that a max will aggravate or you’ve not yet demonstrated proper technique then you will end up costing yourself a lower quality of training time
- No need to be greedy: recognize the difference between greed and ambition, and be merely ambitious.
- Don’t be prideful: If your sets are feeling heavier than before and your body and form tells you so, lower your weight and do so without a misplaced sense of diminished self worth. Some days are better than others. These are tests and designed to see whats there on that given day not create something that is not. That is why we train and progress with smart progressions.
