CrossFit - Tue, Mar 21Warm UP3 sets:30 sec assault bike10 sec handstand hold5 Double Dumbbell Strict Press2. Workout Prep2 sets:5/4 Calorie Assault Bike (workout pace)3 Handstand Push UpsMetcon (Time)40/32 Calorie Assault Bike20 Handstand Push ups30/24 Calorie Assault Bike15 Handstand Push ups20/16 Calorie Assault Bike10 Handstand...
CrossFit - Mon, Mar 20Warm-up3 sets:3 Muscle Snatch (PVC-Empty bar)3 Snatch Push press3 Overhead Squats3 Power Snatch4 Kip Swings4 Wall Ball Push Press (no squat)4 Wall Balls2. Workout Prep3 sets:2 Power Snatch (build-in weight)2 Overhead Squats (build-in weight)3 Pull Ups4 Wall ballsMetcon (Time)3 rounds8 Overhead...
CrossFit - Sat, Mar 18Warm-up3 rounds1:00 Row10 Single Arm Dumbbell Upright Row (each)10 Suitcase Dumbbell Deadlifts (each)5 Tempo Push Ups (3/2/1)20 Alternating V-Ups2. Workout Prep5 sets3 Deadlifts3 Bench Press- Start light and work up in weight. Make sure athletes have a spotter -Metcon (Time)21-15-9Deadlift (255/175)Bench...
CrossFit - Fri, Mar 17Warm-up3 sets:1:00 Assault Bike5 Front Squats (empty bar)5 Shoulder Press (empty bar)5 Scap Pull Ups5 Ring Rows (1 sec pause at the top)2. Workout Prep1 set:5/4 Calorie Assault Bike (workout pace)3 Thrusters (focus on breathing)2 Strict Pull-upsMetcon (AMRAP - Rounds and...
CrossFit - Thu, Mar 16Warm-up8 min AMRAP30-second Single Unders10 Heel to toe Rocks5 Low Box Jumps5 Back Squats (empty bar- build across sets)WeightliftingMetcon (Time)For Time:40-30-20-10Box Jump Overs (20)20-15-10-5Stick Sit Ups (Or GHD Sit Ups)Back Squat (1 x 1)Back Squat:- Heavy Single (20 minutes)* Rest a...
CrossFit - Wed, Mar 15Warm-up3 set:1:00 Row10 Alternating Dumbbell Clean and Jerks5 Lunge Steps (each side)5 Deadlifts (empty bar - build across sets)WeightliftingDeadlift (1 x 1)Deadlifts:- Heavy Single (20minutes)* Rest a little longer than normal between sets when you reach heavier weightsMetcon (Time)21-15-9Double Dumbbell Clean...
CrossFit - Tue, Mar 14Warm-upTabata Assault Bike (8 sets)* 20 seconds (moderate/10 seconds (recovery) *- into -3-4 sets (10:00 time cap)10 PVC Pass Throughs5 Snatch Grip Deadlifts5 High Hang Muscle Snatch5 Snatch Push Press5 Power SnatchWeightliftingPower Snatch (10 x 5)Every Minute (10:00)5 Power Snatch (+15...
CrossFit - Mon, Mar 13Warm-up8:00 Amrap30 sec row4 Up Downs to Seal Pose + Step over rower3 Wallball Squats3 Wallball Push Press5 Bench Press (empty bar - build across sets) WeightliftingMetcon (Time)5 rounds:200/175m Row10 Burpee over Rower15 Wall Balls (30/20)18 Min capBench Press (1 x1)Bench Press:-...
CrossFit - Sat, Mar 11Warm-up3 sets1:00 Bike Erg (easy pace)2 Zombie Rope Climbs (Or 10 Ring Rows)5 Inch Worms2. Workout Prep2 sets:1 Rope Climb (Half Way)1 Wall Walk5/4 Calorie Bike Erg (Workout pace)Metcon (Time)15 Rounds1 Rope Climb (Or 3 Strict Pull Ups)2 Wall Walks10/8 Calorie...
CrossFit - Fri, Mar 10Warm-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...