December 22nd, 2017  |  Comment
by Heidi Trafton

Charter Oak CrossFit – CrossFit

CrossFit Metcon

1: Metcon (4 Rounds for reps)

“Switch Gears”

8 Rounds of :20 On / :10 Off:

Kettlebell Swings (53/35)

Bike or row


Shuttle Sprints (10 meters)
***when scored its by movement ( 4 movements) *** its still 8rds at each movement.

In this Tabata style workout, athletes will alternate between :20 seconds of work and :10 seconds of rest for 8 rounds on each movement. For example, athletes will complete all of the rounds of kettlebell swings before moving to all of the rounds of bike and so on. If not equipped with bikes, rowing or another simple bodyweight movement such as burpees or push-ups will work in its place. For the shuttle sprints, place two cones 10 meters apart. One rep is when one foot passes a cone. Each movement is scored separately, with the score being the lowest amount of reps across the 8 rounds.


5 mins

Pizza Tag

Every athlete in class gets an abmat. The abmat is to be held overhead, similar to a pizza or tray of food. Athletes run around the gym trying to knock over other athletes pizzas while attempting to keep their pizza safe. Every time an athlete has their abmat hit the ground, they must perform 5 sit-ups before getting back in the game. Play one or two rounds with a time cap and/or play elimination, where last person standing is deemed the winner. You can put a twist on the game where athletes must switch the hand they hold the abmat in every time it hits the ground.

:30 Seconds

Down Dog to Up Dog

Active Spidermans

Active Samson

Knucle Drags

Side Lunge

Air Squats


5 Mins

Childs Pose on Kettlebell – 1:00

With arms together and straight out front, have athletes sit back onto their legs while dropping the chest and head towards the ground. Relaxing as much as possible and focusing on breathing will deepen the stretch.

Couch Stretch – 1:00 Each Side

Facing away from a wall in a kneeling position with hands on the floor for support, place one leg so that the shin bone is as close to the wall as possible (the respective foot will be in the air). Slowly bring the opposite foot up in front of you, and keep the heel down for a base of stability. Slowly bring your chest up as you imagine driving your waist forward, and hold at a position that provides a deep, but overwhelming stretch. Focus on your breathing.

Chest Stretch – :30 Seconds Each Side

Athletes will lay on their chest with arms out in a “T”. Bring the left arm next to the left shoulder and swing the left leg over the right leg, feeling a stretch in the right pec. Hold for one minute on this side, focusing on breathing, before switching.

Movement Prep

15 mins

***Kettlebell Swings (points of Performance)

Cycle Time

Bell Path

—Movement Prep

5 Kettlebell Deadlifts

5 Russian Swings

5 Full Swings

***Bike/Row (points of Performance)

Stay Square/ Chest up

Use the Arms/ use your hamstrings

80% legs, 20% arms is a fair distribution.

—Movement Prep

10 Seconds Easy

10 Seconds Medium

10 Seconds Hard

****Sit-ups (points of Performance)


Throwing the arms will create more momentum and take some of the strain out of the midline. Standard

Whether athletes put the bottom of their feet together or have the bottom of their feet on the ground, looking to have the shoulders forward of the hips at the top of the sit-up. This looks a lot like a resting position. At the bottom of the repetition, hands should touch behind their head.

—Movement Prep

5 Sit-ups (Pausing at Top and Bottom)

5 Sit-ups

*****Shuttle Sprints (points of Performance)


When going to turn, athletes should face the same direction the whole time.


Putting the brakes on a couple feet before reaching they make for smooth turn.

Movement Prep

6 Shuttle Sprints

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