CrossFit - Thu, Dec 1Warm Up Burgener Warm Up (10-15 mins) (Snatch) + Skill Transfer (if time allows)* 10 minutes with a PVC or Empty Barbell * Perform 3-5 reps at each movement -into-3x High Hang Snatch + 3x Hang Snatch + 3x Snatch (PVC or Empty...
CrossFit - Wed, Nov 30Warm Up 8 min AMRAP5 Front Squats (empty bar)5 Strict Press5 Up Downs10 Lateral Bar Jumps 2. Workout Prep3 sets3 Thrusters (build-in weight)50ft Shuttle Run (practice turning)Metcon (Time)For Time:1-2-3-4-5-6-7-8-9-10Thrusters (115/80)2-4-6-8-10-12-14-16-18-2050ft Shuttle Run (25ft = 1 Rep)Time Cap 20 Min Auxillary WorkEvery min (10...
CrossFit - Tue, Nov 29Warm Up Burgener Warm Up Clean + Skill Transfer (15:00)* 10 minutes with a PVC or Empty Barbell * Perform 3-5 reps at each movement -into-3x High Hang Clean + 3x Hang Clean + 3x Clean (PVC or Empty Barbell)* 5 minutes (This...
CrossFit - Mon, Nov 28Warm Up 2 sets10 PVC Pass Throughs5 PVC OVHS-into-6 min AMRAP30-sec assault bike5 Wall ball Squats5 Wall ball Push press5 Stepback Lunges (each side) WeightliftingSnatch Push Press + Overhead Squat (3 Snatch Push Press + 1 Overhead Squat: - Work up to...
CrossFit - Sat, Nov 26Warm Up 6 min AMRAP30 sec Assault Bike5 Front Squats (Empty Bar - Build Across)5 Up downs6 Lateral Bar Hops 2. Workout Prep3 sets: (with partner)5/4 Calorie Bike (each)3 Front Squats (build in weight)2 Synchro Bar facing BurpeesMetcon (Time)Teams of 2150/120 Calorie...
CrossFit - Fri, Nov 25Warm Up Dynamic Warm up with BarbellHigh Knees up and back Butt Kicks up and back Lateral Shuffle up and back Power Skips up and back Then grab barbells and complete: 8 Deadlifts 8 Muscle Cleans 8 Front Squat 8 Push Press 8 Goodmornings 8 Back Squats MetconMetcon...
CrossFit - Thu, Nov 24Metcon12 Days of Thankfulness (Time)"12 Days of Thankfulness" 1 250 Meter Row 2 Muscle-Ups 3 Dumbbell Thrusters (55/35 lbs) 4 Burpee Box Jumps (24″/20″) 5 Strict Handstand Push-Ups 6 Chest-to-Bar Pull-Ups 7 Kettlebell Swings (32/24 kg) 8 Single-Arm DB or KB Snatches (4 each arm) 9 Toes to Bar 10 Walking...
CrossFit - Wed, Nov 23Warm Up 3 sets:50m Jog10 sec handstand hold5 Single Arm Dumbbell Press (each side)5 Scap Pull-ups 2. Workout Prep1 set:100m Run5 Handstand Push UpsAuxillary WorkAccumulate 4 minutes of a sandbag front hold at a challenging weight -rest as needed between breaks-Metcon (Time)For Time1000...
CrossFit - Tue, Nov 22Warm Up 8 min AMRAP30 sec row (easy)20 sec row (mod)10 sec row (hard)10 Plate Toe Taps (each side)2 Box Steps-Ups (each side)2 Box JumpsWorkout Prep Workout Prep2 sets:5/4 Calorie row2 Box Jump Overs (build in height)Metcon (3 Rounds for reps)3 Sets (1...
CrossFit - Mon, Nov 21Warm Up 6 min AMRAP30 sec bike erg5 jumping air squats4 Single Arm Dumbbell Deadlift (each side)4 Single Arm Dumbbell Hang Snatch (each side)4 Alt. Dumbbell Snatch (total - practice transition) 2. Workout Prep2 sets (build in weight)5 Air Squats2 Dumbbell SnatchWeightliftingPush...