Back

Sunday Funday 20190915

By Amelia Munro

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit

AMRAP: Metcon (AMRAP – Rounds and Reps)

“The Chief”

AMRAP in 3 minutes

3 Power Cleans (135/95 lbs)

6 Push-Ups

9 Air Squats

Then Rest 1 minute

Repeat 6 times

https://wodwell.com/wod/the-chief/
Complete as many rounds as possible (AMRAP) in 3 minutes, then rest 1 minute. Start each 3-minute cycle where you left off on the previous cycle. Repeat for a total of 5 cycles. Count total rounds and reps completed.

AMRAP: Metcon (AMRAP – Rounds and Reps)

AMRAP Ladder in 25 minutes

1-2-3-4-5-6-etc.

Back Squat (Bodyweight)

Shoulder Press (¾ bodyweight)

Deadlift (1½ bodyweight)

https://wodwell.com/wod/otis/
Start with 1 rep each. Increase each by 1 rep per round.

Complete an ascending ladder of the 3-movement complex, increasing by 1 rep per round. So, perform 1 back squat, 1 shoulder press, 1 deadlift. Then 2 back squats, 2 shoulder presses, 2 deadlifts. Then 3 of each, etc. until the 25 minute clock stops.

Scaling

For each movement, pick loads that are heavy but allow you to easily complete 3-4 reps when fresh. As fatigue sets in and the reps increase, break each movement into smaller sets so you can maintain solid mechanics.

Intermediate Option

Complete as many reps as possible in 15 minutes of:

1 back squat, 1 shoulder press, 1 deadlift

2 back squats, 2 shoulder presses, 2 deadlifts

3 back squats, 3 shoulder presses, 3 deadlifts

Etc.

Use body weight for the squats and deadlifts and 1/2 body weight for the presses.

Beginner Option

Complete as many reps as possible in 15 minutes of:

1 squat, 1 push-up, 1 deadlift

2 squats, 2 push-ups, 2 deadlifts

3 squats, 3 push-ups, 3 deadlifts

Etc.

Use ½ body weight for the deadlifts.