CrossFit - Mon, Jan 9Warm-up6 min AMRAP30 sec assault bike5 Strict Press (empty bar - build across)5 Banded Pullups5 Down Dog/Seal Pose Transitions2. Workout Prep1 set:5/4 Calorie Bike4 Shoulder Press3 Strict Pull-upsMetcon (AMRAP - Rounds and Reps)20 min AMRAP21/16 Calorie Assault Bike (Or 16/14 Calorie...
CrossFit - Sat, Jan 7Warm-up3:00 Machine-into-Every minute (7:00)5/4 Calorie Row4 Wall Ball Thrusters3 Box Step Ups2. Workout Prep3 sets:20 Second Row (workout pace)5 Wall Balls3 Dumbbell Box Step Ups (work up in weight and height)Metcon (Time)Teams of 22000/1750m Row200 Wall Balls (20/14)2000/1750m Row100 Dumbbell Box...
CrossFit - Fri, Jan 6Warm-up8 min AMRAP25-sec assault bike (easy)25-sec assault bike (moderate)10-sec assault bike (hard)5 Jumping Squats5 Down Dog/Seal Pose Transitions5 World’s Greatest Stretch (each side)2. Workout Prep1:1 With Partner (Each perform then move to the next set)30-second Bike (easy)into20-second Bike (moderate)into10-second Bike (hard)Metcon...
CrossFit - Thu, Jan 5Warm-up3 min Machine-into-4 World's Greatest Stretch (each side)-into-3 sets (PVC or Empty Bar)3 Muscle Snatch3 Overhead Squats3 Muscle Cleans3 Front Squats3 Push PressWeightliftingSnatch (1 x 1)15 Minutes to work to a 1 RM SnatchClean and Jerk (1 x 1 15 Minutes to...
CrossFit - Wed, Jan 4Warm-up6 min AMRAP10 Box Jumps (low)3 Shoulder Press (empty bar)3 Push Press (empty bar)3 Push Jerk (empty bar)WeightliftingPush Jerk (3 Push Jerk x 5 sets @60-70% (1RM Clean and Jerk) - Rest 60-90 seconds between sets -)Metcon (AMRAP - Rounds and Reps)16:00...
CrossFit - Tue, Jan 3Warm-up3:00 Assault Bike or Echo Bike (Alternate 30 secs Moderate/fast into 30 secs slow)-into-3 Sets10 PVC Pass Throughs5 Snatch Grip Shoulder Press (PVC)5 Overhead Squats (PVC) with Hip Cycle or Banded5 Kip SwingsWeightliftingOverhead Squat (3 Overhead Squats x 5 Sets @60-70%...
CrossFit - Mon, Jan 2Warm-up3:00 Machine-into-3 sets:10 Lateral Hops over the rower (or line hops)3 Inch Worms10 Air Squats2. Workout Prep2 sets:5/4 Calorie Row2 Burpee Over RowerMetcon (Time)10 rounds16/13 Calorie Row8 Burpee Over RowerAuxillary WorkSuper SetGoblet SquatsRussian KBS4 sets: 10 reps...
CrossFit - Fri, Dec 30Metcon (Time)Teams of 28 sets (each/1:1)23/18 Calorie Ski (OR Row)23/18 Calorie Bike Erg (OR another bike)Time Cap 48 MinutesWarm-up1 set:2:00 Ski2:00 Row(slow and steady)2. Workout Prep1 set:5/4 Calorie Ski5/4 Calorie Row(at workout pace)...
CrossFit - Thu, Dec 29Warm-up3 min Machine-into-4 World's Greatest Stretch (each side)-into-3 sets (PVC or Empty Bar)3 Muscle Snatch3 Overhead Squats3 Muscle Cleans3 Front Squats3 Push PressWeightliftingSnatch (5 x 1)Perform 5 singles within 60-75% of 1RM SnatchEvery 90 Sec Clean and Jerk (5 x 1)Clean and...
CrossFit - Wed, Dec 28Warm-up3 Rounds:1:00 Row25 Single Under10 Alt. Leg V-Up5 Wall Ball Front Squats5 Wall Ball Push Press2. Workout Prep1 Set (at workout pace)5 Wall Balls (at workout weight)15 Double Unders5 Toes to BarMetcon (Time)3 Rounds30 Wall Balls (20/14)60 Double Unders30 Toes to...