CrossFit - Mon, Dec 19Warm Up 6 min AMRAP30 sec assault bike (mod pace)3 Dumbbell Squats (light weight - build across)3 Dumbbell Shoulder to Overhead (light weight - build across)3 Dumbbell Thrusters (light weight - build across)Workout Prep 2 sets:5/4 Calorie Assault Bike2 Dumbbell Thrusters*Build...
CrossFit - Sat, Dec 17Warm 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 Metcon...
CrossFit - Fri, Dec 16Warm Up 6 min AMRAP5 Sumo Deadlift High Pulls (empty bar - build across)5 Push Press (empty bar - build across)5 Kip Swings5 Kipping Pull-ups2. Workout Prep1 set:3 Shoulder to Overhead3 Chest to bar3 Sumo Deadlift High PullMetcon (Time)5 Rounds15 Shoulder...
CrossFit - Thu, Dec 15Warm 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 - Wed, Dec 14Warm Up 10 yd walk on toes10 yd walk on toes backwards10 yd walk on heels10 yd walk - feet turned out10 yd walk - feet turned in10 yd lunge walk - arms locked out overhead10 yd lunge walk - torso...
CrossFit - Tue, Dec 13Warm Up 8 min amrap::10 sec HS Hold5 Deadlifts (empty bar)5 Hang Muscle Cleans (empty bar)5 Shoulder Press (empty bar)Weightlifting Deadlift x 5 Hang Power Clean x 3 Push Jerk x 1 (Weight)5 working sets of:5 Deadlifts + 3 Hang Power...
CrossFit - Mon, Dec 12Warm Up 2 sets:10 PVC Pass Throughs5 Snatch Grip Push Press (PVC)5 Overhead Squats (PVC)-into-3 sets: (build in weight/ stay light)2 Snatch Grip Push Press1 Overhead SquatWeightlifting Overhead Squat (1 x 2)Build to a heavy double in 15 MinMetcon (2 Rounds...
CrossFit - Sat, Dec 10Warm Up 3:00 Machine-into-Every minute (7:00)2 Sandbag Deadlifts (lights)4 Box Step Ups5/4 Calorie Row2. Workout Prep2 sets: (with partner/ build in weight)10m Sandbag Carry (each)4 Synchro Box Step Ups5/4 Calorie Row2 Sandbag Bear Hug Step Back Lunges (each)Metcon (AMRAP - Rounds...
CrossFit - Fri, Dec 9Warm Up 3 sets:30-second Assault Bike (build in pace)5 Front Squats (empty bar)5 Push Press (empty bar)10-second Handstand HoldWeightlifting Thruster (Heavy Thruster * Work up to a heavy single for the day *)Metcon (Time)21-18-15-12-9Calorie Assault BikeThrusters (75/55)...
CrossFit - Thu, Dec 8Warm Up 2:00 Machine-into-3 sets:10 PVC Pass throughs5 Kip Swings5 Low Box Jumps10 Sit Ups2. Workout Prep1 set:3 Toes to Bar2 Box Jump Overs2 Toes to BarMetcon (6 Rounds for reps)6 sets: (Every 3:00)10 Toes to Bar15 Box Jump Overs (24/20)10...