Month: October 2016

CrossFit Mad Hatter – CrossFit

Strength

1/4 back Squat (5-3-3-2-1-1-1)

Metcon

Metcon (AMRAP – Rounds and Reps)

8 minute amrap

100m run

25 Goblet Squats

20 Russian Twist

*All movements will be preformed while holding onto a Pumpkin

*All gymnastic movements and weights are adjustable to an individuals level of ability

CrossFit Mad Hatter – CrossFit

Metcon

Metcon (Time)

With a partner:

2000m Row

(Switch every 250m)

THEN

5 Rounds

12 Power Cleans 155/105

16 Burpee Pullups

(Each partner will complete 6 Power Cleans and 8 Burpee Pull-ups/ round)

THEN

1600m Run

(Switch every 200m)

*All distances/ movements and weights are scaled to an individuals ability

CrossFit Mad Hatter – CrossFit

Strength

Snatch Balance (5-3-3-2-1-1-1)

Metcon

Metcon (AMRAP – Rounds and Reps)

10 minute AMRAP

100′ Shuttle run

5 KB Thrusters 53/35

100′ Shuttle run

10 KB Thrusters

100′ Shuttle run

15 KB Thrusters

*Increase Thruster reps by 5 every round until the time cap is hit

*All cardio and weighted movements are adjustable to an individuals ability

CrossFit Mad Hatter – CrossFit

Metcon (AMRAP – Reps)

3 minute AMRAP

As many Burpees as possible

Rest 5 Minutes

Metcon (AMRAP – Rounds and Reps)

6 minute AMRAP

1 Rope Climb (rx+ legless)

5 Deadlifts 275/165

Rest 5 Minutes

Metcon (Time)

“Nasty Girl”

3 rounds for time

50 Air Squats

7 Ring Muscle-ups

10 Hang Power Cleans 135/95

*All gymnastic and weighted movements are adjustable to an individuals ability

CrossFit Mad Hatter – CrossFit

Strength

Front Squat (8×2)

Metcon

Metcon (Time)

21-15-9

Wallballs 20/14

Toes-to-bar

*All gymnastic and weighted movements are adjustable to an individuals ability

Rest 3 minutes

Metcon (Time)

9-6-3

Wallballs 20/14

Toes-to-bar

*All gymnastic and weighted movements are adjustable to an individuals ability

CrossFit Mad Hatter – CrossFit

Strength

Push Jerk (10×2)

Metcon

1-Mile Run (Time)

Max Effort 1-Mile Run

CrossFit Mad Hatter – CrossFit

Strength

Sumo Deadlift (5-3-3-2-1-1-1)

Metcon

Metcon (Time)

2 Rounds For Time

10 Chest-to-bar Pullups

15 Ring Dips

10 Chest-to-bar Pullups

15 Handstand Pushups

10 Chest-to-bar Pullups

15 Superman (back extensions)

*All gymnastic movements are adjustable to an individuals ability

CrossFit Mad Hatter – CrossFit

Strength

Snatch Grip Deadlift (5-3-3-2-1-1-1)

Metcon

Flight Simulator (Time)

Complete for time:

05 unbroken double-unders

10 unbroken double-unders

15 unbroken double-unders

20 unbroken double-unders

25 unbroken double-unders

30 unbroken double-unders

35 unbroken double-unders

40 unbroken double-unders

45 unbroken double-unders

50 unbroken double-unders

45 unbroken double-unders

40 unbroken double-unders

35 unbroken double-unders

30 unbroken double-unders

25 unbroken double-unders

20 unbroken double-unders

15 unbroken double-unders

10 unbroken double-unders

05 unbroken double-unders

*You must stop between sets. *Time cap is 25 minutes.

CrossFit Mad Hatter – CrossFit

Strength

Push Press (5-3-3-2-1-1-1)

Metcon

Metcon (Time)

For time:

30 Kb Snatches 53/35

10 Box Jumps 24″/20″

20 Kb Snatches

20 Box Jumps

10 Kb Snatches

30 Box Jumps

* Snatches should alternate arms

*Scale weight and height accordingly

CrossFit Mad Hatter – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

7 Minute AMRAP

7 Burpees

7 Thrusters 95/65

Rest 5 Minutes

Metcon (Time)

7 Rounds For Time

3 Power Snatches 115/80

6 Overhead Squats 115/80

9 Toes-to-bar

*All weight and gymnastic movements are adjustable to an individuals ability