CrossFit Mad Hatter – CrossFit
Strength
Overhead Squat
Metcon
Metcon (AMRAP – Rounds and Reps)
10min AMRAP
5 HSPU
100m run
15 Air Squats
100m run
Month: August 2016
CrossFit Mad Hatter – CrossFit
Metcon (Time)
21-15-9
Power Clean 135/95
Box Jump
Pull-ups
Rest 5 Minutes
Metcon (Time)
Empty Barbell Thrusters
50
CrossFit Mad Hatter – CrossFit
Strength
1/4 back Squat
Metcon
Metcon (Distance)
Sled Push
(3 attempts for max distance)
90/45
(scale weight per athlete)
CrossFit Mad Hatter – CrossFit
Metcon (AMRAP – Reps)
3 rounds
-each movement is preformed for one minute
Ladder hop-scotch
(full ladder = 1rep)
DB bench press
Med-ball front squat
(20/14)
Cheerleader pull-aparts
(1 cycle = 1rep)
Barbell curls
CrossFit Mad Hatter – CrossFit
Strength
Sumo Deadlift
Metcon
Metcon (Time)
21-15-9
Toes to Bar
Ring Dips
CrossFit Mad Hatter – CrossFit
Strength
Split Jerk
Metcon
Metcon (AMRAP – Rounds and Reps)
8 Minute Amrap
5 Wallballs 20/14
10 Double Unders (15 singles)
10 Wallballs
20 Double Unders (30 Singles)
15 Wallballs
30 Double Unders (45 Singles)
-increase WB reps 5/rd
-increase DUs reps 10/rd
-increase SUs reps 15/rd
CrossFit Mad Hatter – CrossFit
Metcon
Metcon (Time)
Reverse Fran
9-15-21
Thruster (95/65)
Pull-ups
Rest 5 Minutes
Metcon
Metcon (Time)
5rds
100′ Shuttle Run
15 Kb Swings
100′ Shuttle Run
15 Burpees
CrossFit Mad Hatter – CrossFit
Strength
Back Squat (10×2)
Metcon
Metcon (Time)
Ring push ups
40-30-20-10
Rope Climbs
(Rx+ legless)
4-3-2-1
CrossFit Mad Hatter – CrossFit
Strength
Push Press (10×2)
Metcon
Metcon (Calories)
Tabata Airdyne
Rest 5 Minutes
Metcon (Calories)
Tabata Row
CrossFit Mad Hatter – CrossFit
Metcon (Distance)
Wearing 10-20lb chains
25min Jog for distance
Rest 5 Minutes
Metcon (No Measure)
10 x 60m sled pulls (use belts)
#45/25