CrossFit - Fri, Jul 28Warm-up6 min AMRAP30-second Bike (easy pace)5 Deadlifts (empty bar - build across sets)10 Single Arm Dumbbell Shoulder Press (each) 2. Strength PrepPartner up and rotate between these two movements: Build to a heavy single deadliftFind a max set of strict...
CrossFit - Thu, Jul 27Warm-up3:00 Machine-into-Burgener Warm Up + Skill Transfer:* 10 minutes with a PVC or Empty Barbell * Perform 3-5 reps at each movement -into-3x High Hang Clean + 3x Hang Clean + 3x Clean (PVC or Empty Barbell)* 5 minutes, 2-3 times...
CrossFit - Wed, Jul 26Warm-up1:00 Machine (easy pace)10 Dead bugs 5 Bench Press(empty bar - build across sets)5 Burpees Bench Press (1 x 1)Build to a heavy single* Rest as needed between sets *Workout Prep Workout Prep1 set:100m Row (workout pace)3 Deficit Push Ups2 Single...
CrossFit - Tue, Jul 25Warm-up3 sets:5 Single Arm Ring Rows (each side)5 Front Squats (empty bar - build across sets)5 Up downs 2. Strength PrepPartner up and rotate between these two movements: Build to a heavy single front squatFind a max strict weighted chin-upFront...
CrossFit - Mon, Jul 24Warm-up8:00 Amrap20 sec Assault Bike4 Burpee + Box Get-over5 GHD’s to Parallel or Si Ups 4 Kip Swings + 2 Pull Ups4 inch Worms2. Workout Prep2 sets:2 Burpee Box Get Overs5/4 Calorie Assault Bike5 GHD’s1 Bar Muscle UpMetcon (Time)25 Burpee Box...
CrossFit - Sat, Jul 22Warm-up10:00 AMRAP5 Front Squats (build across)10 Lateral Bar Hops5 Burpees10-sec sandbag bear hug hold2. Workout PrepWith Partner2 sets:3 Front Squats (each)2 Bar Facing Burpees (each)10m Sandbag Carry (each)*build in weight and practice changing in and out of movementsMetcon (Time)Partner Version -...
CrossFit - Fri, Jul 21Warm-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...
CrossFit - Thu, Jul 20Warm-up3 sets:30-second Row5 Deadlifts (empty bar - build across sets)10 Deadbugs10 Roll and Reach5 Kipping Knee Raises2. Strength PrepWe will be working back and forth between Deadlift and Deficit Strict Handstand Push-Ups.3. Workout Prep1 set:5 Wall Balls4 Toes to Bar5/4 Calorie...
CrossFit - Wed, Jul 19Warm-up3 sets:5 Bench Press (empty bar - build across)10 Burpees10 Ring Rows10 Step Ups.3. Workout Prep2 sets:5 Ring Row3 Bench Press (build in weight)4 Dumbbell Box StepsBench Press (7 x 1)7 sets x 1 Bench Press @80-90% of 1RM*rest as needed...
CrossFit - Tue, Jul 18MetconMetconMetcon (2 Rounds for reps)3 rounds:12/10 Calorie Assault Bike9 Deadlifts (185/125)6 Bar Facing Burpees -rest 3:00-3 rounds:6 Bar Facing Burpees9 Deadlifts (185/125)12/10 Calorie Assault Bike Auxillary WorkPistols: Week 5All Levels: practice the full pistol. Aim for 3 sets of 8-10 reps on...