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Shot Caller(Practice)

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CrossFit Double Barrel – CrossFit

Warm-up

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

Jefferson curl

Front squat

Shoulder press

Good morning

Back squat.

Breathing Drills

90/90 w/Curl up x 8

Rock Back with Goblet squat x 7

Single leg Kb Hip Hinge x 8/8

Skill Work

30s on, 30s off of hollow rocks for 4 rounds.

Strength

Deadlift (2-2-2-2-2-2-2, Increase each set)

super set with

Weighted Pull-ups (2-2-2-2-2-2-2 weighted strict pull up or progressi)

Metcon

Shot Caller (Time)

3 rounds for Time:

12 deadlifts

24 Wall Balls

Rx+= 225/155lb

Performance = 185/125lbs, 20/14lbs

Fitness = 135/85lbs, 14/10lbs

Cash Out

15 push ups, 100m sprint, 4 rounds

Laurel & Hardy(Practice)

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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

90/90 w/Curl up

Half Kneeling Bottoms up KB press x8/8

15 Banded Good Mornings

Metcon

Laurel & Hardy (Time)

For time with Partner:

80 Good mornings with 20lb medball

16 (20′ out and back) Farmers Carries P=(70s/53s)F=(53s/35s)

400m sandbag carry (Heavy)

40 single arm dumbbell overhead squats P=(50/35) F=(35/20)

40 shoulder press P=(95/65) F=(75/45)

20 bar or ring muscle ups (3 pull ups and 3 dips = 1 bar MUP)

40 plate burpees –BOTH AT THE SAME TIME P=(45/25) F=25/15)
24 minute time cap

Helen (Competition)

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CrossFit Double Barrel – CrossFit

Warm-up

200m jog

Then 2 sets:

5 side lunges per side

5 single arm ring row per side

5 glute bridges

5 broad jumps

10 wall ball

Breathing Drills

90/90 w/Arm movement x8/8

Tall Kneeling wall slide with Lift off x 8

Quad w/T-spine rotation x 6/6

Gymnastics

Spend 10 minutes working on ring dip or ring muscle up progressions.

Metcon

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
Fitness = 35/26lb KB and jumping pull-ups.

15min Time Cap

(All swings are Merica)

Beautiful Landing (Mental Toughness)

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CrossFit Double Barrel – CrossFit

Warm-up

‘Moscow’ KB warm up (No Measure)

2 rounds:

6 halos per side

8 goblet squats

10 boot strappers

12 single arm presses (6 per side)

2 crab bridges

Quad smash

Ankle mob

Breathing Drills

Side Laying Clam x 8/8

Shoulder Combo x 10

Rock Back to Air Squat x 6

Gymnastics

Preform 3 L-sits from Rings or paralettes. try to hold as long as possible and rest 1-2 minutes

Strength

Power Clean (3×4 and 3×3 at 80-90%)

Single Arm Dumbell Press (3×6 and 3×5 half kneeing single arm dumbbell press)

Metcon

Beautiful Landing (AMRAP – Rounds and Reps)

8 minute AMRAP:

6 Power Clean

20′ Overhead plate lunge (10 out, 10 back)

8 burpees with 10′ lateral shuffle

1 min rest

Performance = 135/85lbs 45/25lb plate

Fitness = 95/65lbs 25/15lb plate

Cash Out

60s plank, 40 double unders, 3 rounds

Mustang Sally (Practice)

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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.

Then 10-20m shuttle while partner hangs on bar/rings – 3 rounds.

Breathing Drills

90/90 w/Banded Pull through x 8

Tall Kneeling wall slide with wilft off x 8

Half Kneeling with KB press x 7/7

Skill Work

Spend 8 minutes working on kipping drills, focused on kipping pull ups and bar muscle ups.

Metcon

Mustang Sally (Time)

5 Rounds for Time:

4 squat snatches

4 power snatch

4 Overhead Squats

Ring dips

18 box jumps

1 min rest

Rx+ = 135/85lbs, 5/3 BMU

Performance = 95/65lbs, 24/20″ 10/6 Dips

Fitness = 45/35lbs, 20/16″, 10 Bench Dips

24min Time Cap

Drumstick (Practice)

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CrossFit Double Barrel – CrossFit

Warm-up

3 rounds:

8 squat jumps

3 inch worms

3 crab bridge

8-12 hollow rocks

Then 3 sets of 5 with the empty bar:

Jefferson curl (rounded back deadlift)

Bent over row

Hang muscle clean

Shoulder press

Hang squat clean

Breathing Drills

Front Rack Dead Bug x 8/8

Half Kneeling Bottoms Up KB Press x8/8

Elevated Front Foot Split Seat w/KB x8/8

Strength

Power Clean (5×3 @ 80-90%)

Single Arm Dumbell Press (5×5 Half Kneeling)

Metcon

Drumstick (AMRAP – Reps)

6 minute AMRAP:

8 dumbbell hang power cleans -one in each hand

8 dumbbell push press -one in each hand-

40ft walking lunge

Rx+ = 53/35lbs Kbs

Performance = 50/35lbs DBs

Fitness = 30/20lbs DBs

Cash Out

10 burpees, 10 wall ball, 4 minutes

Whipped into Shape (Competition)

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CrossFit Double Barrel – CrossFit

Warm-up

400m jog

Then 3 rounds:

10 reverse lunge steps

10 push ups

10 goblet squats

10 sit ups

10-20m farmer carry

Breathing Drills

90/90 With Curl up x 8

Rock Back with Goblet Squat x 6

Partner Front Rack Stretch

Strength

Front Squat (1-1-1-1-1-1-1, Increase Each Set to find Max)

This is a Test in for next strength focus!

Metcon

Whipped into Shape (Time)

For Time:

10 Thrusters

50 Double Unders

8 Thrusters

40 Double Unders

6 Thrusters

30 Double….

Performance = 135/95lbs

Fitness = 75/55lbs, Twice as many single Unders

14min Time Cap

Cash Out

4 min max row/airdyne

Mud and Guts (Practice)

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CrossFit Double Barrel – CrossFit

Warm-up

3 sets of 5 with an empty bar:

Shoulder press

Push press

Push jerk

Reverse lunge

Then 3 sets of 2 crab bridge and 10-15 hollow rocks

Breathing Drills

90/90 with Arm Movement x7/7

Banded shoulder Combo

Skill Work

Spend 8 minutes working on handstand and kipping handstand push-up progressions.

Strength

Split Jerk (3-2-2-2-1-1-1-1, Increase weight each set)

Super Set with

Bulgarian squat (8×4 Standing dumbbell split squat)

Metcon

Mud and Guts (Time)

4 rounds for time with Partner:

200m plate carry

30 bumper plate squats

20 Burpees

Performance = 45/25lbs

Fitness = 25/15lbs

16 minute time cap

Cash Out

10 toes to bar, 30 cal row, 3 rounds

Sweet Dreams (Practice)

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CrossFit Double Barrel – CrossFit

Warm-up

10 toy soldiers leg swings per leg

10 squat jumps

10 monkey swings on the pull up bar

Then 3 sets of 5:

Straight leg deadlifts

Hang muscle clean

Front squats

Shoulder press

Breathing Drills

Side Laying T-Spine Rotation x8/8

Front Rack Dead Bug x7/7

Bench Front Rack Stretch

Strength

Power Clean (6 x 2 @ 80-90%)

Single Arm Dumbell Press (6 x 4 Kneeling)

Metcon

Sweet Dreams (AMRAP – Rounds and Reps)

7 minute AMRAP:

200m Run

8 hang power snatch

12 Ring Push ups

Rx+ = 135/85lbs

Performance = 95/65lbs

Fitness = 75/45lbs

Cash Out

10 ring rows, 15 wall ball, 5 min

Delfin (practice)

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CrossFit Double Barrel – CrossFit

Warm-up

3 sets of:

8 ring rows

8 squat jumps

8 hanging knee raises or knees to elbow

8 lunge steps

1 crab bridge

Breathing Drills

90/90 w/ Curl up x8

Shoulder Combo x8

20 Banded Good Mornings

Strength

Deadlift (10 minutes working up to a challenging Deadlift)

Metcon

Delfin (Time)

For Time:

2000m Row

Rest 2 minutes

Then

5 Rounds:

16 Single Arm Kb Swings– switch arms desired

40′ walking lunge

40′ bear crawl

Rx+ = 16 kb Snatch, 20′ Handstand walk

Performance = 24/16kg

Fitness = 16/12kg

25min time cap
Recored 2000m time below

2k Row (Time)

Max Effort 2k Row