CrossFit - Wed, Nov 9Warm Up <p>3 Min Machine Then</p><p>3 sets:<br />5 Inch Worms<br />30-sec Plank<br />5 Back Squats (empty bar)</p>WeightliftingBack Squat (6 RM for the Day )<p>Back Squat:<br />- Establish an 6 RM for the day. Then, perform a drop set of 4-6 reps at...
CrossFit - Tue, Nov 8Warm Up <p>8 min amrap:<br />:15 sec Assault Bike (Arms)<br />:15 sec Assault Bike (Legs)<br />:15 sec Assault Bike (Both)<br />5 Barbell Good Mornings<br />5 Hang Muscle Cleans<br />5 V-ups</p>Prep<p>2 sets:<br />5/4 Calorie Assault Bike<br />2 Hang Power Cleans (work up...
CrossFit - Mon, Nov 7Warm Up <p>3 sets:<br />20 Plate Toe Touches<br />5 Up Downs<br />10 PVC Pass Throughs<br />5 PVC Overhead Squats<br />- into -<br />3 sets (Empty Barbell)<br />3 Hang Snatch High Pull<br />3 Hang Muscle Snatch<br />3 Snatch Push Press<br />3 Hang...
CrossFit - Sun, Nov 6...
CrossFit - Sat, Nov 5Warm-up Upper Body Up and Back with High Knees Butt Kicks Lateral Shuffle 5 Inch Worm with push ups Then 3 Rounds of: 5 Barbell Rows 5 Barbell Push Press 10 Banded Pull-aparts - supinated grip 10 banded pushdowns - neutral grip Metcon (Time)<p>5 Rounds for Time </p><p>50...
CrossFit - Fri, Nov 4Warm Up <p>2 sets:<br />10 PVC Pipe Pass Throughs<br />10 PVE Pipe Around the world (Left and Right)<br />-into-<br />2 sets<br />30-second Jump Rope<br />5 Empty Bar Shoulder Press<br />5 step back lunges<br />50ft Overhead walk with Dumbbell (25ft each arm)<br...
CrossFit - Thu, Nov 3Warm Up <p>3 sets:<br />5 Inch Worms<br />30-sec Plank<br />5 Back Squats (empty bar)<br /> <br /> </p>WeightliftingBack Squat (1x8)<p>Back Squat:<br />- Establish an 8 RM for the day. Then, perform a drop set of 8-10 reps at 90% and 8-10 reps 80%...
CrossFit - Wed, Nov 2Warm Up <p>6 min AMRAP<br />30-sec row<br />5 Dumbbell Strict Press (each side)<br />20 Plate Hops<br /> <br />2. Workout Prep<br />1 set:<br />5/4 Calorie Row<br />5 Dumbbell Push Press</p>Metcon (5 Rounds for reps)<p>Every 4:00 (5 sets)<br />12/10 Calorie Row<br />24 Dumbbell...
CrossFit - Tue, Nov 1Warm Up <p>3 sets<br />5 Kip Swings<br />10 Ring Rows or 5 Pullups<br />5 Pushups<br />- into -<br />3 sets (Empty Barbell)<br />3 Hang Clean High Pull<br />3 Hang Muscle Clean<br />3 Push Press<br />3 Hang Squat Clean<br /> </p>WeightliftingHang Clean (1...
CrossFit - Mon, Oct 31Warm Up <p>3:00 Machine (get the wheels turning)<br />-into-<br />3 sets:<br />50m Run (build in pace)<br />5 Jumping Air Squats<br />5 Plate Floor Press<br />5 Ring Rows<br /> <br />2. Workout Prep<br />1 set:<br />50m Run (workout pace)<br />10 Air Squats<br />6...