Nov

01

CrossFit Mad Hatter – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

30 Double Unders

15 Deadlifts 225/155

30 Double Unders

15 Toes to Bar

Rx+: 275/185

S1: 185/135

S2: 135/95

Rest 5 Minutes

Metcon (Time)

For Time:

80/60 Calorie Row

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Oct

25

CrossFit Mad Hatter – CrossFit

Metcon

Mind Eraser (AMRAP – Rounds and Reps)

20 Minute Amrap

7 Power Cleans 135/95

7 Burpees

200m Run

S1: 95/65

S2: 65/45

Rest 5 Minutes

Metcon (AMRAP – Reps)

4 Sets (2 minute window)

200m Run

max push ups

Rx+: Vest 20/14

S1: 100m Run

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Oct

19

CrossFit Mad Hatter – CrossFit

Strength

Front Squat (5-3-2-2(5))

set 1@ 65%

Set 2@ 75%

Set 3@ 80%

Followed by:

Every 2 Minutes 5 x 2 @ 85% (total of 10 Minutes)

Metcon

Metcon (4 Rounds for time)

4 x 6 Minute sets

Complete:

50 Wallballs 20/14

15 Burpee Box Jump Overs 24″/20

100 Double Unders

*each round will be scored for time

(rest w/ time remaining, Reps & weight can be adjusted so one may rest during the 6 minutes)

Rx+ 25/16

S1: 14/10, 10 BBJO 150 Singles

S2: 30 WB 10/8, 5 BBJO

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Jun

13

CrossFit Mad Hatter – Crossfit Kids

Warm-up

Warm-up (No Measure)

All the kids including Terri and Grace introduce themselves and say 1 thing they are most excited about for this summer.

Warm-up (No Measure)

5 set x 50m Run (Rest 30sec/set)

Warm-up

Warm-up (No Measure)

– How to properly squat

– Proper core stabilization

– Watch for lumbar

destabilization (butt wink)

– Driving knees out

– Arms up while dropping into a

squat to help stablization

Game

Metcon (No Measure)

Grace* Demo each of these walks

GAME:

Musical Medicine Balls – Similar to musical chairs. Medicine balls are arranged in a circle/oval. As the music plays, all the kids will perform one of the following animal walks each round around the balls (Bear Crawl, Crab Walk, Duck Walk, Tiger Walk). When the music stops, each child must find a ball to squat on. A ball is removed from the circle every round. If a child doesn’t get to a ball, he or she is out. “Squat off” if there is a tie to the last ball. The two children do as many squats possible in 10 seconds. The kid with the most squats wins.

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Jun

11

CrossFit Mad Hatter – CrossFit

Nutrition Challenge (AMRAP – Reps)

Accumulation of daily points (scored as reps)

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Dec

16

CrossFit Mad Hatter – CrossFit

Max Height Box Jump (Distance)

Max Height Box Jump

Metcon (5 Rounds for reps)

5 Rounds

3 Min Amrap ea. round

4 HSPU

8 Toes-to-bar

12 Air Squats

*1 Min after each round

*Rx+ deficit HSPU

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Nov

18

CrossFit Mad Hatter – CrossFit

Strength

Metcon (No Measure)

Skill work

20 Minutes

Metcon

Metcon (AMRAP – Rounds and Reps)

20 Minute AMRAP

200m Run

40 Double Unders

20 Cal Airdyne

10 Cal Row

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Nov

17

CrossFit Mad Hatter – CrossFit

Strength

Front Squat (8×2)

Metcon

Metcon (AMRAP – Rounds and Reps)

13 Minute AMRAP

8 Single Arm KB Thrusters 53/35

10 Toes to Bar

8 Single Arm KB Thrusters 53/35

10 Ring Push-ups

*All movements and weight can be modified to fit an individuals ability

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Nov

16

CrossFit Mad Hatter – CrossFit

Metcon

Metcon (AMRAP – Rounds)

5 Rounds

3:00 Minute Cap/ Round

250 Row/ .2mi airdyne

10 Burpees

Rest 5 Minutes

Metcon (Time)

3 Rounds

30 Hang Power Clean 95/65

1 Round of Nancy

-400m Run

-15 Overhead Squat 95/65

*All movements, weights and distances can be modified to fit an individuals ability

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Nov

15

CrossFit Mad Hatter – CrossFit

Strength

Overhead Squat (5-3-3-2-1-1-1)

Metcon

Metcon (AMRAP – Reps)

5 rounds

0:30 sec Med-Ball Cleans 20/14

1:00 min 100′ Shuttle Run

*All movements and distances can be modified to fit an individuals ability

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