CrossFit - Tue, Apr 25Warm-up8:00 Amrap1:00 Assault bike (build in pace)5 Burpees5 Overhead Squats WeightliftingOverhead Squat (6 x 1 With 3 Second Pause at the bottom Building Every 2 Minutes )Metcon (2 Rounds for reps)7 min AMRAP50/40 Calorie Assault BikeMax Reps Line Facing Burpees-rest 5:00-7 min...
CrossFit - Mon, Apr 24Warm-up3:00 Machine (easy pace)-into-Burgener Warm-Up (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 Barbell)* 5...
CrossFit - Sat, Apr 22Warm-up3:00 Machine-into-10:00 Amrap10 Walking Lunges + Torso Twist10 Plate Hops10 Alternating V-Ups150m Row2. Workout Prep2 sets: (with a partner)100m Row (each)10’ Front Rack Walking lunge (build in weight)4 Box Jump Overs (build-in height)Metcon (Time)Teams of 22000/1750m Row-into-4 rounds100’ Front Walking Lunge...
CrossFit - Fri, Apr 21Warm-up20 PVC Pass Throughs10 PVC Around the Worlds (Left and Right)-into-3 sets (Empty Bar or PVC)10 Dynamic Squat Stretch5 Muscle Snatch5 Snatch Push Press5 Overhead SquatsWeightliftingOverhead Squat (6 x 1 with a 3 Second pause at the bottom building )Isabel (Time)For Time: ...
CrossFit - Thu, Apr 20Warm-up3:00 Machine (easy pace)-into-Burgener Warm-Up (Clean) + Skill Transfer (if time allows)* 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)WeightliftingPower Clean...
CrossFit - Wed, Apr 19Warm-upWarm-up Upper Body Up and Back with High Knees Butt Kicks Lateral Shuffle 5 Inch Worm with push ups Then 3 Rounds of: 5 Barbell Rows 5 Barbell Push Press 10 Banded Pull-aparts - supinated grip 10 banded pushdowns - neutral grip WeightliftingPush Press (10 x 2...
CrossFit - Tue, Apr 18Warm-up3:00 Machine (easy pace)-into-Burgener Warm-Up (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 Barbell) WeightliftingSnatch (Weight)6...
CrossFit - Mon, Apr 17Warm-up1 Round Through10 yd walk on toes10 yd walk to toes backward10 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 twist towards forwarding leg10...
CrossFit - Sat, Apr 15Warm-upUpper Body Warm Up with Shoulder Taps 10 Inch Worms 20 Air Squats 30 Jumping Jacks 40 Single Unders 50 Shoulder Taps Then 2 Rounds 10 Banded Pass Thru 10 Banded Face Pulls 10 Banded Pull ApartsMetcon (Time)Partner800m Run (Together)100 Kettlebell Swings (70/53)...
CrossFit - Fri, Apr 14Warm-up10 min AMRAP1 min row (easy pace)10 Plate Floor Press5 Lying Scorpions (each side)5 Shoulder to Overhead (empty bar - build across)Metcon (Time)Partner Workout:50/40 Calorie Row50 Push ups50/40 Calorie Row100 Shoulder to Overhead (115/80)50/40 Calorie Row50 Push ups50/40 Calorie Row*Split reps/calories...