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Siteplicity
Movement Warm-up Set  500M Row  1 x Set NFT  15 x Medball Deadlifts  15 x Medball Front Squats 15 x Medball Shrug and Drops  15 x Medball Cleans   A.  Power Cleans – 4 x 3 TNG w/2 min rest  B.  Clean Pulls (HEAVY) – 4 x 2 w/1 min rest  C.  8 Min AMRAP: ...
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Addison is a certified CrossFit Instructor at CrossFit Progression in Rochester MN.  He started CrossFit in february of  2011.  Prior to CrossFit Addison raced on the UCI european cycling circuit for  Geox Fuji Test Team. Outside of CrossFit he enjoys competing in triathlon.  He grew up being active in the sports of  wrestling and track....
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Movement Warm-up Set  8 Minute AMRAP @ (easy-moderate pace)  Perform in any order:  150M Row  10 x Lateral box jumps (5/5 both sides)  10 x Medball front squats  30 second Pull-up bar hang (Perform with a over/under grip wider then your typical pull-up grip, reverse your grip after 15 seconds)   A.  Front Squats –...
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Movement Warm-up Set  Line drills (coach’s choice)  2 x Sets NFT  15 x Kettlebell swings (Russian)  15 x Sit-ups  5 x Reverse burpee w/handstand hold   5-10 minutes muscle up progressions A.  “Nate”  (Rx’d or advance athletes only)  20 Minute AMRAP  2 x Muscle ups  4 x Handstand push-ups 8 x Kettlebell swings @ 2pood/1.5pood ...
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KIDS CLASS AT 6:30PM!!!   Movement Warm-up Set  500M Row  3 x Sets NFT 10 x Wallball Push Presses  10 x 1 arm squats (5/5 Right and Left Arm)  10 x Burpee broad jumps  A.  Push Jerks – 4 x 2 w/2-3 min rest  B.  6 x sets 300M Row (All OUT!) w/2-3 min WALKING...
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Movement Warm-up Set  4 x Row – 1 min @ 60%, Row – 30 sec @ 90% 2 x Sets NFT 10 x Muscle Snatch  10 x Snatch Balance  10 x Power Snatch  A.  Snatch – 4 x 2 w/2-3 min rest  B.  HBBS – 3 x 3/2 min rest  C.  5 Rounds AFAP:  9...
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Movement Warm-up Set  3 x Sets @ (1st rd @ 70% effort, 2nd rd @ 80% effort, 3rd rd @ 90% effort)  1 x <-> High Knees (Work on fast high knees, waist level)   10 x Hang Power Clean + Push Press (With barbell)   2 x <-> Broad Jumps  A.  Push Jerk review...
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Movement Warm-up Set  2 x Sets NFT  20-30 x Double unders or attempts (NO SINGLES!) 10 x Snatch Deadlifts  10 x Hang Power Snatch  10 x OHS  A.  5 Sets each for time:  15 x Squat Snatches @ 75lb/55lb  20 x Medball Slams @ 20lb/14lb  -4 minute “walking” rest after each round  -Post results under...
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Movement Warm-up Set  3 x Sets NFT 2 x <-> FAST Shuttle Run  1 x <-> FAST Backwards Run  10 x Medball Tosses (Over the pull-up bar)   10 x Medball Slams  10 x 1/2 GHD Sit-ups   A.  4 x Sets UNBROKEN For time:  20 x Wallballs  20 x Kettlebell Swings  20 x Pull-ups...
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 Movement Warm-up Set 500M Row  2 x Sets NFT  <-> CartWheels  <-> Waiters Walk (Switch arms half way through)  <-> Fireman Carry with a partner  (or Piggy Back)  10 x Push-ups (Close grip, keep a solid midline, rotate your elbows in as your chest lowers to the ground)   A.  8 x 3 @ 60%-70%...
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