CrossFit - Sat, Feb 25Warm-up6:00 AMRAP30-sec bike erg (easy pace)5 Sandbag Squats (lightweight)10-sec Sandbag Front Hold2. Workout Prep3 sets (each)100m Bike Erg2 Sandbag Squats (build in weight each set)Metcon (Time)Teams of 2For Time1000 Meter Row30 Sandbag Squats (150/100) or 30 Front Squats (185/125)1000 Meter Row24...
CrossFit - Fri, Feb 24Warm-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 ApartsMetconCrossFit Games Open 23.2A Rx (All Ages)...
CrossFit - Thu, Feb 23Warm-up10:00 AMRAP30-second Row30-second Knee Plank5 Deadlifts (empty bar - build across)WeightliftingDeadlift (5 Deadlifts x 5 sets @75% of Heavy Single (Week 1) * Complete a set on the 2 minutes *)Metcon (Time)3 Rounds20/15 Cal AB21 GHD’s (Or Stick Sit Ups)3 Rope Climbs...
CrossFit - Wed, Feb 22Warm-upTabata Row (20 seconds on/10 seconds off)3-4 sets (10:00 time cap)4 Walking Lunge Steps + Torse Twist (each side)5 Clean Grip Deadlifts5 Muscle Cleans + Shoulder Press5 Hang Power Cleans + Push Press5 Power Clean and Push JerksWeightliftingClean and Jerk (Every...
CrossFit - Tue, Feb 21Warm-up6 min AMRAP5 Double Dumbbell Cleans (lightweight - focus on form/breathing)5 Alt. V-ups (each side)5 Knees to Elbows5 Bench Press (build in weight/stay light)WeightliftingBench Press (5 Bench Press x 5 sets @75% of Heavy Single (Week 1) * Complete a set on...
CrossFit - Mon, Feb 20Warm-up3 RoundsRowling(10 rep Max Air Squat penalty)-into-3 sets:30-second single/double unders10 Plate Toe Taps (each side)10 Heel Toe Rocks5 Back Squats (empty bar- build across sets)WeightliftingBack Squat (5 Back Squat x 5 sets @75% of Heavy Single (Week 1) * Complete a set...
CrossFit - Sat, Feb 18Warm-up2 Rounds1 min Bike Erg*10 sec transition1 min Ski Erg*10 sec transition1 min Row*10 sec transition*(30 sec easy/20 sec mod/10 sec hard) on each machine Metcon3-person Team5 Rounds1 min Bike Erg1 min Ski Erg1 min Row*All machines working at the same time Auxiliary...
CrossFit - Fri, Feb 17Warm-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 MetconCrossFit Games Open...
CrossFit - Thu, Feb 16Warm-upRoxanne" Burpee. Play the song and every time they say "Roxanne" have Burpee complete *Up Down (scale)*-into-3 sets:5 Back Squats (empty bar- build across sets)10 Alternating V-upsWeightlifting10 x 3 Back SquatBack Squat (10 x 3)3 Back Squat x 10 sets @67.5%...
CrossFit - Wed, Feb 15Warm-up7 min AMRAP10 Walking Lunge Steps (total)5 Knees to Elbows30 sec assault bike5 Deadlifts (empty bar- build across sets) Weightlifting10 x 3 DeadliftsDeadlift (3 Deadlift x 10 sets @67.5% of Heavy Single (Week 1) * Complete a set Every 90 Seconds )Metcon (Calories)5...