CrossFit - Sat, Dec 3Warm Up 10 min AMRAP30-sec row (easy)30-sec row (mod)30-sec row (hard)10-sec handstand hold5 Single Arm DB Press (each side)5 Negative Bench Press (Empty Bar)(3 sec down) 2. Workout PrepWith Partner3 sets 5/4 Calorie Ski (each)2 Strict Handstand Push Ups (each)3 Bench Press (each/build...
CrossFit - Fri, Dec 2Warm Up 4:00 Row (slow and stead)-into-2 sets:10 Alternating V-ups10 Hollow Rocks10 Kip Swings5 Hanging Knee RaisesWeightlifting Split Jerk (Work to 70 % then 10 x 1 EMOM )Metcon (Time)2 sets:50 Abmat Sit Ups50 Toes to Bar-rest 5 minutes between sets-Auxillary Work3...
CrossFit - Thu, Dec 1Warm Up Burgener Warm Up (10-15 mins) (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 - Wed, Nov 30Warm Up 8 min AMRAP5 Front Squats (empty bar)5 Strict Press5 Up Downs10 Lateral Bar Jumps 2. Workout Prep3 sets3 Thrusters (build-in weight)50ft Shuttle Run (practice turning)Metcon (Time)For Time:1-2-3-4-5-6-7-8-9-10Thrusters (115/80)2-4-6-8-10-12-14-16-18-2050ft Shuttle Run (25ft = 1 Rep)Time Cap 20 Min Auxillary WorkEvery min (10...
CrossFit - Tue, Nov 29Warm Up Burgener Warm Up Clean + Skill Transfer (15:00)* 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 (This...
CrossFit - Mon, Nov 28Warm Up 2 sets10 PVC Pass Throughs5 PVC OVHS-into-6 min AMRAP30-sec assault bike5 Wall ball Squats5 Wall ball Push press5 Stepback Lunges (each side) WeightliftingSnatch Push Press + Overhead Squat (3 Snatch Push Press + 1 Overhead Squat: - Work up to...
CrossFit - Sat, Nov 26Warm Up 6 min AMRAP30 sec Assault Bike5 Front Squats (Empty Bar - Build Across)5 Up downs6 Lateral Bar Hops 2. Workout Prep3 sets: (with partner)5/4 Calorie Bike (each)3 Front Squats (build in weight)2 Synchro Bar facing BurpeesMetcon (Time)Teams of 2150/120 Calorie...
CrossFit - Fri, Nov 25Warm Up Dynamic 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 MetconMetcon...
CrossFit - Thu, Nov 24Metcon12 Days of Thankfulness (Time)"12 Days of Thankfulness" 1 250 Meter Row 2 Muscle-Ups 3 Dumbbell Thrusters (55/35 lbs) 4 Burpee Box Jumps (24″/20″) 5 Strict Handstand Push-Ups 6 Chest-to-Bar Pull-Ups 7 Kettlebell Swings (32/24 kg) 8 Single-Arm DB or KB Snatches (4 each arm) 9 Toes to Bar 10 Walking...
CrossFit - Wed, Nov 23Warm Up 3 sets:50m Jog10 sec handstand hold5 Single Arm Dumbbell Press (each side)5 Scap Pull-ups 2. Workout Prep1 set:100m Run5 Handstand Push UpsAuxillary WorkAccumulate 4 minutes of a sandbag front hold at a challenging weight -rest as needed between breaks-Metcon (Time)For Time1000...