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16
Feb

Monday

Iron CrossFit North Brunswick – NC COMPETE

A. CONDITIONING

Metcon (Time)

FOR TIME

120/100 Cal Bike

(Score is Time)

-Immediately Into-

COOL DOWN

5:00 Slow Pedal & Nasal Breathing

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

ON A 10:00 RUNNING CLOCK…3-4 ROUNDS

100m Run

10 Reverse Lunges w/ Twist

10 Push Up to Pike

8 Box Step Ups

8 Up Downs (:01 Pause in Perfect Plank)

Workout

Metcon (Time)

FOR TIME*

400m Run

50 Box Jump + Step-Down (24/20)

40 DBL KB Front Rack Lunges (35/25)

30 Hand Release Push-ups

50 Up-Downs

30 Hand Release Push-ups

40 DBL KB FR Lunges

50 Box Jump + Step-Down

400m Run

*Weight Vest Optional

(Score is Time)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Flow Stretching – Full Body

(No Measure)

C. STRENGTH / GYMNASTICS

Metcon (3 Rounds for reps)

3 SETS

15 Bench Press (Bodyweight)

Max Unbroken Strict Pull-Ups

(Score is Reps for Each Set)

16
Feb

Monday

Iron CrossFit North Brunswick – NC BURN

Workout

Metcon (No Measure)

1 Round

4:00 Stations

1:00 Rest b/t Stations

STATION 1

AMRAP

10 Burpees to Plate

20 Plate G2OH

STATION 2

AMRAP

20 Plate G2OH

30 Sit-Ups

STATION 3

AMRAP

30 Sit-Ups

40 Plate OH Lunges

STATION 4

AMRAP

40 Plate OH Lunges

50 Double Unders

16
Feb

Monday

Iron CrossFit North Brunswick – NC30

Warm-up

Warm-up (No Measure)

1 ROUND

1:00 Bike

10 Alt. Step-Ups

6/6 Single Arm KB High Pulls

-1:00 Rest-

1 ROUND

1:00 Bike (faster RPM this round)

10 Alt. Step-Ups w/light KB

10 KB Upright High Pulls

Workout

Metcon (Weight)

EMOM x 15 MINUTES

MIN 1 – 16/13 Cal. Bike

MIN 2 – 14 KB Goblet Box Step-Ups

MIN 3 – 18 Upright KB High Pulls

(Score is Load)

16
Feb

Monday

Iron CrossFit North Brunswick – CrossFit

Warm-up

Warm-up (No Measure)

ON A 10:00 RUNNING CLOCK…3-4 ROUNDS

100m Run

10 Reverse Lunges w/ Twist

10 Push Up to Pike

8 Box Step Ups

8 Up Downs (:01 Pause in Perfect Plank)

Workout

Metcon (Time)

FOR TIME*

400m Run (500m/400m row rx)

50 Box Jump + Step-Down (24/20)

40 DBL KB Front Rack Lunges (35/25)

30 Hand Release Push-ups

50 Up-Downs

30 Hand Release Push-ups

40 DBL KB FR Lunges

50 Box Jump + Step-Down

400m Run (500m/400m row rx)

*Weight Vest Optional

(Score is Time)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Flow Stretching – Full Body

(No Measure)

16
Feb

Monday

Iron CrossFit North Brunswick – NC45

Warm-up

Warm-up (No Measure)

1 ROUND

15 KB Deadlift

10 Up-Downs

5 Inchworm + Push-up

into…

1 ROUND

12 KB High Pull

8 Burpees

4/4 Reverse Lunges

into…

1 ROUND

10 KB SDHP

5 Push-ups

Strength

Bench Press (5-5-5-5)

5-5-5-5

Tempo Bench Press (2211)

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 5 MINUTES

10 KB Sumo Deadlift High Pull (53/35)|(35/26)

10 Push-ups

-1:00 Rest-

AMRAP x 4 MINUTES

8 KB Sumo Deadlift High Pull (53/35)|(35/26)

8 Up-Downs

-1:00 Rest-

AMRAP x 3 MINUTES

6 KB Sumo Deadlift High Pull (53/35)|(35/26)

6 Burpees

(Score is Rounds + Reps)