05/02/2019Warm-up*Get into groups of 2-3 people using the same equipment. Have a station set-up for Box Squats, Deadlifts, and Seated Box Jumps *Starting out with no weight on the bar and a low box perform: 3 Rounds of: 8-6-4 Box Squat 5-3-1 Deadlifts 3-3-3 Seated Dynamic Box Jumps *10 Bodyweight Glute Bridges...
05/01/2019Warm-up"Pet Rock Warm-up" Get into teams of 2 and complete a 400 meter run with 1 Heavy Kettlebell (pet rock.) The kettlebell is not to touch the ground and can be passed back and forth between partners however they see fit. Then, Review: – Man Makers – Turkish Get-ups – Sledpull PowerwalkMetconMetcon20...
04/30/2019Warm-up15/10 Calorie bike at a moderate pace Then, At a slow pace: 30-20-10 Light DB Floor Press Banded Pushdowns Banded Pull-aparts (supinated grip) Then with the remainder of the time, Review: HSPU and scalingWeightliftingFloor Press (Weight)Close Grip Floor Press: 5 x 5 @70% of Last Friday. Rest 90sMetconMetcon (AMRAP - Rounds and Reps)AMRAP 15: 5...
04/29/2109Warm-up2 Rounds of: 6 RDLs 6 Front Squats 6 Front Rack Reverse Lunges Green Band Walk x 10 Steps each direction Foam Roll each Adductor x 10 passes each Then, 5 Rollover to split stretch 10 Lateral Cossack Squats 10 Bird Dogs with a 3 count glute contraction on each rep (10 total reps)WeightliftingDeadlift...
04/27/2019Jesse Crespo is the owner and Head Coach of CrossFit1 Force , a proud New Jersey State Trooper and an amazing father of four. On March 19, Jesse underwent routine jaw surgery and suffered a massive stroke in his cerebellum and a smaller stroke in...
04/26/2019Warm-upGrab a barbell and a band and complete 3 rounds of: 8 Bent-over Rows (pronated grip) 8 SDHP 8 Push Press 8 Bent-over Rows (supinated grip) 8 Barbell Curls 15 Banded pull-aparts 15 Banded PushdownsWeightliftingFloor Press (Weight)Floor Press: 5-4-3-2-1+. Rest 2:00 – Build to a 1RM. – Use whatever grip people are most comfortable withMetconMetcon...
04/25/2019Warm-upAbmat Pizza Game x 5 minutes – For every drop people complete 5 Squat Thrusts Then with a barbell: 5 Deadlifts 5 Muscle Cleans 5 Front Squats 5 Back Rack Reverse Lunges 10 Bird Dogs (5 each)WeightliftingPower Clean (Weight)1) Power Clean: 5 x 3 @80%, every 90s. – Of last Monday – Reset on...
04/24/2019MetconWarm-upBurgener Warm-up w. a PVC 1. Down and up 2. Elbows high and outside 3. Muscle snatch 4. Snatch land 5. Snatch drop 6. Hang power snatch *Go through 5 reps of each Then grab barbells and complete: 2 Power Snatches (drop from overhead) *Add weight until you’ve reached desired work weight for MetconMetcon...
04/23/2019Warm-upGrab a light set of DBs and complete: 10-8-6-4-2 Renegade Row (on each side) Yoga Push-ups Banded Pulldowns x 2 Then, Review – HSPUWeightliftingDumb Bell Bench Press (Weight)1a) DB Neutral Grip Bench Press: 4 x 8. Rest 30s. – (palms facing in) 1b) Ring Rows w. rotation: 4 x 12. Rest 30s. – pronated...
04/22/2019Warm-upDynamic 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 WeightliftingBack Squat (Weight)Back Squat: 5-4-3-2-1+. Rest 2:00 ...