About Chris Casillo
Chris Casillo is a Coach at CrossFit South Cobb. With over 10 years of experience he holds a CF-L1, CSCS, and USAW Level 2 certification
A) With a partner:
0:00-8:00
Max 400 meter runs
8:00-16:00
Max Power Snatches (135, 95)
16:00-24:00
Max 400 meter runs
*One person works. Split as desired.
*Score = total number of 400 meter runs + snatches
L3: (115, 75)
L2: (95, 65)
L1: (75, 55)
A) Strength
1a) DB Neutral Grip Bench Press: 2/4 x 8. Rest 30s.
– (palms facing in)
1b) Ring Rows w. rotation: 2/4 x 12. Rest 30s.
– pronated to neutral grip
B) EMOM 12:
ODD Minutes: Accumulate as many quality HSPU reps in 40 seconds
EVEN Minutes: Double Unders Volume Accumulation or Practice
*Score = total reps of HSPU + double Unders
Beginner:
ODD Minutes: Handstand Progression
Even Minutes: 40 Single Unders
Then once EMOM is complete,
Not for time:
21-15-9
Push-ups (or Box Push-ups)
DB Hammer Curls
*Athlete choice of DB weight
C) Extra Credit:
DB shrugs: 3 x 20. Rest 60s.
– DBs in Front
– 20 Explosive Reps
Sign up for Dr Kristin Chiropractic HERE
A) Back Squat: 5-4-3-2-1+. Rest 2:00
– Rx: Build to a 1RM
– L3: Build to a ”heavy 1”
– L2: Sets of 3-5 adding weight form permits
L1: Goblet Box Squat: 5 x 6. Rest 90s.
B) AFAP, but not for time:
60 Romanian Deadlifts (135, 95)
50 Front Rack Reverse Lunges (135, 95) (total)
40 weighted straight leg sit-ups
Rx+:(155, 105)
L3: (115, 75)
L2: (95, 65) (Reps of 50-40-30) (90s of total Elbow Plank)
L1: (75, 55) (Reps of 40-30-20) (60s of total Elbow Plank)
C) EXTRA CREDIT
800 Meter Sledpull Powerwalk with lightweight without stopping
A) Shoulder Press: 5-4-3-2-1+. Rest 2:00
– Build to a 1RM.
– Beginner: Perform 6 x 4, working on technique and adding weight if form permits.
B) ”Strict Cindy”
AMRAP 20:
5 Strict Pull-ups
10 Push-ups
15 Air Squats
A) Strength
1) Power Clean: 3/6 x 3 @75%, every 90s
– Use Monday’s 1RM.
2) Back Rack Elevated Split Squat: 2/4 x 5 ea. Rest 90s.
B) 8 Rounds of:
Row Sprint 250 meters (FULL EFFORT)
Rest 60s between rounds
Score is total time
A) EMOM 10:
ODD Minutes: 3 Position Power Snatch Practice
– high hang + hang + hang below knee x 1 rep each.
EVEN Minutes: 15 Banded Pulldowns
B) AMRAP 15:
5 HSPU
10 Box Jumps (24/20)
40 Meter Single Arm Farmer Carry (70/53)
C) ”Buns + Guns”
EMOM 8:
ODD Minutes: 20 Glute Bridges (Double Leg)
EVEN Minutes: 20 Alt. DB Curls (total)
A) Strength:
1a) DB Bench Press w. a rotation: 2/5 x 8. Rest 30s.
– neutral to pronated grip
– Use incline if possible
1b) Iso-dynamic KB Rows: 2/5 x 8 each. Rest 30s.
B) For time:
40 KBS (53, 35)
4 Rope Climbs
30 KBS
3 Rope Climbs
20 KBS
2 Rope Climbs
10 KBS
1 Rope Climb
Rx+:(70, 53) (Legless Rope Climbs)
L3: (Rope Climbs of 3-2-1-1)
L2: (45, 30) (Complete 2-3 Total Rope Climbs then switch to 15 Ring Rows each round)
L1: (35, 25 Russian Swings) (10 Ring Rows each round)
18:00 Cap
C) EXTRA CREDIT
Prone Rear Lateral Raise 21s: 3 x 7-7-7. Rest 60s.
7 pronated grip + 7 neutral grip + 7 supinated grip
Sign up for Dr Kristin Chiropractic HERE
A) Power Clean: 3-3-2-2-1+. Rest 2:00
– Build to a 1RM.
– Beginner: Perform sets of 2-3 reps x 8-10 sets working on technique and adding weight if form permits.
B) “Chuck Rhoades”
AMRAP 7:
Squat Clean Thrusters (155, 105)
Rx+:(185, 125)
L3: (135, 95)
L3: (115, 75)
L1 Metcon:
AMRAP 7:
10 Thrusters (95, 65)
10 Burpees
C) EXTRA CREDIT
Tabata Elbow Plank: 8 x 20s hold/10s rest.
Barbell club meets at 6:30
A) For time with a partner:
50 Thrusters (115, 75)
50 T2B
1 Mile Run
50 T2B
50 Thrusters (115, 75)
1 Mile Run
L3: (95, 65)
L2: (75, 55) (Knee Lifts)
L1: (65, 45) (Abmat Sit-ups)
30:00 Time Cap
EXTRA CREDIT (55:00 – 60:00)
5 Minutes of Parasympathetic Breathing
Barbell Club meets at 9am!
A) Weighted Close Grip Chin-up: 3RM. Rest 2:00
– L3: Bodyweight 6 x 3. Rest 90s.
– L2/L1: Partner Assisted Chin-ups 5 x 5. Rest 90s.
B) For Time:
21-15-9
DB Hang Power Cleans (50, 35)
Push-ups on Dumbbells
Then, not for time:
21-15-9
DB Floor Press (50, 35) (Neutral Grip)
*50 Banded pull-aparts after each set (pronated grip)
L3: (45, 30)
L2: (35, 25) (Box Push-ups)
L1: (25, 20) (Box Push-ups)
22:00 Time Cap on this work
C) EXTRA CREDIT
World’s Greatest Stretch x 30s each pose
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