CrossFit - Tue, Nov 22Warm Up 8 min AMRAP30 sec row (easy)20 sec row (mod)10 sec row (hard)10 Plate Toe Taps (each side)2 Box Steps-Ups (each side)2 Box JumpsWorkout Prep Workout Prep2 sets:5/4 Calorie row2 Box Jump Overs (build in height)Metcon (3 Rounds for reps)3 Sets (1...
CrossFit - Mon, Nov 21Warm Up 6 min AMRAP30 sec bike erg5 jumping air squats4 Single Arm Dumbbell Deadlift (each side)4 Single Arm Dumbbell Hang Snatch (each side)4 Alt. Dumbbell Snatch (total - practice transition) 2. Workout Prep2 sets (build in weight)5 Air Squats2 Dumbbell SnatchWeightliftingPush...
CrossFit - Sat, Nov 19Warm Up <p>1:00 Machine<br />-into-<br />3 sets:<br />20 Plate Hops<br />5 Up Downs<br />10 Suitcase Deadlifts (each)<br /> <br />2. Workout Prep<br />3 sets:<br />10 Double Unders<br />2 Burpee Deadlifts<br />-rest 30 seconds between sets-</p>Metcon (Time)<p>4 sets:<br />75 Double Unders<br />15 Burpee...
CrossFit - Fri, Nov 18Warm Up <p>3 sets (empty barbell)<br />5 Deadlifts<br />5 Strict Press<br />5 Front Squats<br />5 Power Cleans<br />5 Thrusters<br /> </p>WeightliftingShoulder Press (Weight)<p>Shoulder Press:<br />- Establish a 4 RM for the day. Then, perform a drop set of 2-4 reps at 85-90%...
CrossFit - Thu, Nov 17Warm Up <p>3 Minutes on a machine</p><p>Into</p><p>3 sets <br />5 kipping knees raise<br />5 sandbag cleans (light weight - focus on hip extension)<br />20 yd sandbag carry (light weight - focus on good positioning) <br />5 Empty Bar Back Squats (slow and steady)</p>WeightliftingBack...
CrossFit - Wed, Nov 16Warm Up <p>3 sets:<br />30-second Assault bike<br />5 Kettlebell Swings to Eye Level (focus on hip extension)<br />5 Hand Release Pushups<br /> <br /> <br />2. Workout Prep<br />1 set:<br />5/4 Calorie Bike<br />5 Kettlebell Swings<br />3 Push Ups</p>Metcon (AMRAP - Reps)<p>15:00 Amrap<br...
CrossFit - Tue, Nov 15Warm Up <p>3:00 Machine (easy pace)<br />-into-<br />Burgener Warm-Up (Clean) + Skill Transfer (if time allows)<br />* 10 minutes with a PVC or Empty Barbell <br />* Perform 3-5 reps at each movement <br />-into-<br />3x High Hang Clean + 3x Hang Clean...
CrossFit - Mon, Nov 14Warm Up <p>8 min AMRAP<br />30 sec single/double unders<br />10 heel/toe rocks<br />3 inch worms<br />10 sec handstand hold<br /> <br /> </p>WeightliftingPower Snatchx1 OHS x3 (6 x 1)<p>Every 2 Minutes Building </p>Prep<p>1 set:<br />10ft Front Rack Walking Lunge<br />10 Double unders<br />1 Wall...
CrossFit - Sat, Nov 12Warm Up <p>2:00 Machine<br />-into-<br />1:00 Jump Rope<br />-into-<br />3 sets<br />10 Ring Rows<br />10 Alternating V-Ups<br />10 Air Squats<br /> <br />2. Workout Prep<br />3 sets:<br />100m Row (build in pace)<br />1 Rope Climb (1 pull)</p><p>1 Clean and Jerk (building)</p><p> </p>Metcon (AMRAP...
CrossFit - Fri, Nov 11Warm Up <p>2:00 Machine:<br />3 sets<br />10 Alternating Box Step Ups<br />30sec. Plank<br />3 Inch Worms </p><p>5 Hang Power Cleans</p>WeightliftingPower Clean + Hang Clean + Clean (1 Set Every 2 Minutes for 7 Sets Building )Metcon (Time)<p>25 Burpees<br />200 Meter Run<br />50 Push-Ups<br...