CrossFit - Fri, Jan 20Warm-up3 sets:10 Dumbbell Suitcase Deadlifts (each side)3 Inch Worms10 Box Step Ups2. Workout Prep3 sets:3 Deadlifts3 Hand Release Push ups3 Box Jumps(Build in weight and height)CrossFit Games Open 11.2 (AMRAP - Rounds and Reps)15-Minute AMRAP of: 9 Deadlifts, 155# / 100# 12 Push-ups 15...
CrossFit - Thu, Jan 19Warm-up6 min AMRAP5 GHD’s to parallel (focus on leg extension)1 max height rope pull (or 2 zombie climbs)3 Wallball Squats3 Wallball Push Press3 Wallballs2. Workout PrepWith Partner1 set:5 GHD’s (each)1 Rope Climb (each)5 Wall Balls (each)Metcon (Time)Teams of 2120 GHD’s (Or...
CrossFit - Wed, Jan 18Warm-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 (Distance)7:00 Max Distance Row-1:00 rest-7:00 Max...
CrossFit - Tue, Jan 17Warm-up6 min AMRAP5 Dumbbell Thrusters (light weight - build across)4 Box Step Up (Total - light weight - build across)30 Sec Bike2. Workout Prep2 sets:3 Dumbbell Thrusters2 Dumbbell Box Step Ups3 Cal Bike(Build up in weight on each movement)Metcon (Time)15-12-9Dumbbell Thruster...
CrossFit - Mon, Jan 16Warm-up6 min AMRAP3 Power Clean (empty bar - build across)5 Up Downs to seal pose10 Lateral Bar Hops2. Workout Prep2 sets:3 Power Cleans (Touch and Go)2 Bar Facing BurpeesMetcon (Time)21-15-9Power Cleans (115/80)Bar Facing BurpeesWeightliftingFront Squat (10 x 3 )All Sets at...
06/23/2018Warm-upWith a PartnerAMRAP 1030 Second AB10 Air Squats10 Burpees10 V upsMetcon (Time)In Teams of TwoSplit Reps as desired100 Cal AB150 Wall Balls100 Cal Row200 Push Ups100 Cal Bike150 Toes to Bar...
CrossFit - Fri, Jan 13Warm-up6 min AMRAP30 Single Unders5 Front Squats (empty bar)5 Muscle Cleans (empty bar)(3-4 sets)2. Workout Prep2 sets: (each)10 Double Unders2 Front Squats2 Power Cleans*Build up in weight*Metcon (Time)Teams of 25 sets (each/1:1)50 Double Unders10 Front Squats (135/95)5 Power Cleans (135/95)23 Min...
CrossFit - Thu, Jan 12Warm-up3:00 Machine-into-Crossover Symmetry or Banded 7’s-into-3 sets10 Single Arm Dumbbell Bench Press (Each)10 Alternating V-Ups10 Ring RowsMetcon (Time)Teams of 260 Bench Press (135/85) (split as needed)1000 Meter Row (split)40 Bench Press (155/100) (split as needed)1000 Meter Row (split)20 Bench Press (185/115)...
CrossFit - Wed, Jan 11Warm-up10 min AMRAP30 sec row (easy)20 sec row (mod)10 sec row (easy)5 GHD’s to parallel (focus on leg extension)10 plate toe taps (each side)4 Updown + Box Jump Get Over (build in height across)2. Workout Prep1 set:5/4 Calorie Row5 GHD’s2 Burpee...
CrossFit - Tue, Jan 10Warm-up4 sets30 sec Row (easy pace)5 Wallballs (focus on arm cycling/breathing)5 Alternating V-ups (each side)5 Sumo Deadlifts (empty bar)5 High Elbows (High Hang) (empty bar)5 Sumo Deadlift High Pulls (empty bar)**2. Workout Prep**3 sets2 Sumo Deadlift High Pull (work up in...