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11
Feb

Wednesday

Iron CrossFit North Brunswick – NC COMPETE

A. CONDITIONING

Metcon (AMRAP – Rounds and Reps)

AMRAP x 35 MINUTES*

400m Run

500m Row

1000m Bike

20 Perfect Push-Ups

30 Sit-Ups

40 Walking Lunges

1:00 Athlete Option**

*Goal is to move steadily for all 35 minutes.

**Athlete Choice (can pick one or mix it up!)…

Hollow Hold or Rocks

Plank Hold or Plank Shoulder Taps

Glute Bridge Hold or Bridge-Ups

Quad Heel Touches

Sit-Thrus

(Score is Rounds + Reps)

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

PARTNER AMRAP – 4 MIN

P1: Row (Moderate Pace, Nasal Breathing)

P2: Completes (then athletes switch!)

8 Groiners

8 Scap Push Ups

8 Scap Pull Ups

-Rest 1:00-

PARTNER AMRAP – 4 MIN

P1: Row (Moderate to Fast Pace)

P2: Completes (then athletes switch!

8 BB RDL’s

8 BB Hang Muscle Cleans

8 BB Hang Power Cleans

From here, go into a brief 2:00 foam rolling session for the lats and upper back

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 7 MINUTES

1-2-3-4…and so on

Bar Muscle-Ups

2-4-6-8..and so on

Hang Power Clean (155/105)|(115/75)

-Rest 3:00-

AMRAP x 5 MINUTES

Pick-Up Where You Left Off!

(Score is Rounds + Reps)

Finisher

Metcon (No Measure)

3 SETS

30 MB Russian Twists or 15/15 Side Throws

20 Weighted Glute Bridge-Ups (MB or DB)

(No Measure)

C. STRENGTH / GYMNASTICS

Warm-up (No Measure)

ON A 20:00 RUNNING CLOCK…

Perform mobility, flexibility or self-care on the full body…10:00 lower-body and 10:00 upper-body.

(No Measure)

11
Feb

Wednesday

Iron CrossFit North Brunswick – NC BURN

Workout

Metcon (No Measure)

1 Round

4:00 Stations

1:00 Rest b/t Stations

STATION 1

Run 400m then

Max Box Step-Ups in remaining time

STATION 2

Run 400m then

Max KBS in remaining time

STATION 3

Run 400m then

Max distance Row in remaining time

STATION 4

Run 400m then

Max Goblet Squats in remaining time

11
Feb

Wednesday

Iron CrossFit North Brunswick – CrossFit

Warm-up

Warm-up (No Measure)

PARTNER AMRAP – 4 MIN

P1: Row (Moderate Pace, Nasal Breathing)

P2: Completes (then athletes switch!)

8 Groiners

8 Push Ups

8 Scap Pull Ups

-Rest 1:00-

PARTNER AMRAP – 4 MIN

P1: Row (Moderate to Fast Pace)

P2: Completes (then athletes switch!

8 BB RDL’s

8 BB Hang Muscle Cleans

8 BB Hang Power Cleans

From here, go into a brief 2:00 foam rolling session for the lats and upper back

Skill Work

Warm-up (No Measure)

Bar Muscle Up Progression:

General Warm up

Beginner (needed foundational strength/skill)

10 Vertical Ring Rows

:30 Scap pull up hold

10 banded lat press downs

10 Kipping swings with active should position

Intermediate: (has kipping pull ups)

10 Kip swings

10 Dynamic swings

10 Kipping pull ups

10 Single kip to hips

Advanced: (has Bar muscle ups)

10 Dynamic Kips

10 Kipping Chest to Bar

10 Kipping hip to bars

5 Bar Muscle Ups

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 7 MINUTES

1-2-3-4…and so on

Bar Muscle-Ups

2-4-6-8..and so on

Hang Power Clean (155/105)|(115/75)

-Rest 3:00-

AMRAP x 5 MINUTES

Pick-Up Where You Left Off!

(Score is Rounds + Reps)
Bar Muscle Up Scaled Options:

-Jumping Bar Muscle Up

-Chest to bar pull ups

-Pull ups / Jumping pull ups

-Ring Rows

Finisher

Metcon (No Measure)

3 SETS

30 MB Russian Twists or 15/15 Side Throws

20 Weighted Glute Bridge-Ups (BB or DB)

(No Measure)

11
Feb

Wednesday

Iron CrossFit North Brunswick – NC45

Warm-up

Warm-up (No Measure)

3 ROUNDS

200m Run

10 DB Goblet Box Step-Overs

7/7 DB Strict Press

5 Burpees

Strength

Push Press (10-10-10)

10-10-10

Push Press

(Score is Weight)

Workout

Metcon (No Measure)

EMOM x 12 MINUTES

MIN 1 – 5 Push Press (155/105)|(115/75)

MIN 2 – 15 Box Jumps Overs (24/20)

(No Measure)

11
Feb

Wednesday

Iron CrossFit North Brunswick – NC30

Warm-up

Warm-up (No Measure)

1 ROUND

10 Box Step-Overs

:30 Cross Body Hold/Side

10 KB Deadlifts

-1:00 Rest // Review-

1 ROUND

5 Box Jump Overs

:30 Cross Body Carry/Side

10 Russian KBS

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 14 MINUTES*

10 Box Jump Overs

100m KB Cross Body Carry**

10 Russian KBS

*Goal is to move perfectly through all 14 mins.

**One KB in Front Rack position and one KB in Overhead position. Switch positions at 50m.

(Score is Rounds + Reps)