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Bone Rattler(Practice)

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CrossFit Double Barrel – CrossFit

Warm-up

200m run with medball sharing with partner.

Then 2 sets of:

10 ring row

10 push ups

10 lunge steps

30s plank.

Breathing Drills

90/90 Side laying clam x 8 per side

Shoulder combo x 8

Split squats with kb x 8 per leg

Skill Work

Spend 8 minutes working on rope climb progressions.

Strength

Push Press (3-3-3-3-3, increase each set)

super set with

Front Rack Lunge (3-3-3-3-3 dumbbell lunge)

Metcon

Metcon (Time)

For time. With a Partner

20 kipping pull-ups

30 push-ups

40 sit-ups

50 air squats

800m run

50 air squats

40 sit-ups

30 push-ups

20 kipping pull-ups

Helen of Troy

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CrossFit Double Barrel – CrossFit

Warm-up

2 rounds of:

5 pvc pass through and 5 pvc overhead squat.

Then 3 sets of 5 with an empty barbell:

Good mornings

Back squat

Behind the neck presses snatch width

Heaving snatch balance

Breathing Drills

90/90 w/ Arm Movement x 8

Posas March x 6 per leg

Hip Hinge with Kb x 8

Weightlifting

Snatch (10 minutes to find a challanging Pause Sn + OHS)

3 sec pause at knee

Metcon

Helen of Troy (Time)

3 Rounds for Time:

12 Thrusters

21 Kettle Bell Swings

400m Run

Rx+ = 135/85lbs

Performance = 115/75lbs 53/35/lbs

Fitness = 75/55lbs, 35/25lbs

16min Time Cap

5 4 3 Row Intervals (Competition)

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CrossFit Double Barrel – CrossFit

Warm-up

3 sets of 5 with an empty bar:

Straight leg deadlift

Front squat

Hang muscle/power clean

Behind the neck press (snatch width)

Overhead squat.

Breathing Drills

90/90 with Curl up

Shoulder combo

20 Banded good mornings

Skill Work

Spend 8 minutes working on handstand and kipping HSPU progressions.

Strength

Power Clean (3×4 and 3×3 @ 75-85%)

Single Arm Dumbell Press (3×6 and 3×5 half kneeing)

Metcon

5-4-3 Row Intervals (3 Rounds for time)

For Time:

Row 500m

Rest 2 minutes

Row 400m

Rest 2 minutes

Row 300m

Cash Out

15 push ups, 40 double unders, 4 rounds

Should’ve Been a Cowboy (Practice)

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CrossFit Double Barrel – CrossFit

Warm-up

2 Rounds:

10 reverse lunge steps

10 push ups

10 goblet squats

10 sit ups

10-20m farmer carry

Breathing Drills

90/90 w/Curl up

Banded Ankle Distractio

Weightlifting

Split Jerk (8 minutes working up to a heavy jerk)

Metcon

Should’ve Been a Cowboy (Time)

3 Round for Time:

16 Pistols

16 Toes 2 Bar

16 Bumper Plate Burpees

800m Run

Rx+ = Pistols with 45/25lbs Bumper plate

Performance = 45/25lbs for burpees

Fitness = 25/15lbs for burpees, 600m run

30minute Time Cap
Bumper Plate Burpess = Drop to Plate on Chest. Finish with plate overhead.

High Ground Clearance (Competition)

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CrossFit Double Barrel – CrossFit

Warm-up

Novo Kb Warm Up Flow (No Measure)

2 rounds:

16 single arm single leg deadlift (8L/8R)

12 kb floor press with sit up (6L/6R)

8 goblet squats

12 kb kickstand rows (6L/6R)

16 single leg glute bridges (8L/8R)

100′ overhead carry

calf stretch 30s per side

pec smash 30s per side
https://youtu.be/7eVzLMbDmVk

Breathing Drills

90/90 With Arm Movement x8 per side

Front foot elavated OH spilt Squat w/Bar x8 per side

Bench PVC front rack stretch x 60secs

Strength

Overhead Squat (8min to find a challanging set of 3 front rack)

Strength

Front Squat (3-3-3-3-3, Increase weight each set)

Metcon

High Ground Clearance (Time)

For time:

15 Strict presses

30 Bar Facing Burpees

15 Push presses (same weight)

20 Bar Facing Burpees

15 Push jerks or split jerks (same weight)

10 Bar Facing Burpees

Rx+ = 135/95lbs

Performance = 115/65lbs

Fitness = 65/35lbs (Half the Burpees)

13min Time Cap

Cash Out

10 wall ball 15 Russian kb swings, 4 rounds

Saw Red (Practice)

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CrossFit Double Barrel – CrossFit

Warm-up

3 rounds of

Bear crawl 40-60 feet

5 inch worms

10 ring rows

Then 4 sets of 5 with an empty bar:

Hang muscle cleans

Front squat

Push press

Breathing Drills

90/90 W/ IR and Hiplift x7 per side

Rock Back with Goblet squat x 6

Partner Front Rack Stretch

Strength

Power Clean ( 5 x 3 @75-85%)

Single Arm Dumbell Press (5 x 5 half kneeing single arm dumbbell press)

Metcon

Saw Red (AMRAP – Reps)

7 minute AMRAP:

2, 4, 6, 8…..

Pull Ups

Hang Power Cleans

Thrusters

Rx+ = C2B, 115/75lbs

Performance = C2B, 95/65lbs

Fitness = Jumping, 75/55lbs

Cash Out

4 min max row/airdyne

Tesla and Edison (Practices)

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CrossFit Double Barrel – CrossFit

Warm-up

200m jog throwing medball to a partner

Then 5,4,3,2,1 with an empty bar:

Straight leg deadlift

Barbell row

Hang muscle clean

Shoulder press

Front squat

Breathing Drills

90/90 Breathing x 8

Bretzel Stretch x60s each side

Barbell warm up

Strength

Power Clean (6×2 power clean @75-85%)

Single Arm Dumbell Press (6×4 half kneeing single arm dumbbell press )

Metcon

Tesla and Edison (AMRAP – Rounds and Reps)

11min AMRAP w/Partner:

1000m row between partners

Then in Time remaining:

20 Partner Wall ball – Partner squats, throws ball to target, partner catches, squats and returns = 2 reps

200m run with medball

20 Sit-up with med ball pass – only partner holding the ball does the sit up

Performance = 20/14lbs

Fitness = 14/10lbs

Cash Out

30s plank, 30 cal row, 3 rounds

The Ghost (Competition)

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CrossFit Double Barrel – CrossFit

Warm-up

2 sets of:

Suitcase or oh carry (10-20m)

10 goblet squats

10 push ups

10 sit up.

Then 5 inch worms and 3 Crab Bridges.

Breathing Drills

Clam shell x 8

Banded good mornings x 10

Suit case DL x 8

Strength

Deadlift (10 minutes working up to a challenging deadlift )

Metcon

The Ghost (6 Rounds for reps)

6 rounds of

1min per station:

Row(cal)

Burpees

Double Unders

Rest

Cash Out

3 sets of 8-10 wide grip strict pull ups in a super set with 15 glute bridges

St Basil’s (Mental Toughness)

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CrossFit Double Barrel – CrossFit

Warm-up

Coaches Choice

Breathing Drills

Shoulder wall slides w/ lift off x 8

Bottoms up KB press x 8

Weightlifting

Split Jerk (8 minutes working up to a heavy jerk)

From Rack

Metcon

St Basil’s (Time)

5 rounds for time:

4 Jerks

8 Goblet Squats

12 Russian KB Swings

200m Run

Rest 1 Min

Rx+ = 185/115lb, 20 Swings

Performance = 135/95lbs, 70/53kbs

Fitness = 95/65lbs, 53/35lbs KB

20min Time Cap
jerks from ground