CrossFit - Sat, Oct 29Warm 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 Metcon<p>In...
CrossFit - Fri, Oct 28Warm Up <p>6 min AMRAP<br />30-sec single/double unders<br />5 Wallballs (focus on breathing/arm cycling)<br />5 Kip Swings<br />5 Hips to Bar<br /> <br />2. Workout Prep<br />3 sets:<br />5 Wall Balls <br />10 Double Unders<br />3 Kipping Pull-ups<br />(set 2: 3 Kipping chest...
CrossFit - Thu, Oct 27Warm Up <p>3 sets:<br />30 sec Row (easy pace)<br />20 sec Row (mod pace)<br />10 sec Row (hard pace)<br />5 GHD’s to parallel (focus on leg extension)<br />10 Single Arm Dumbbell Shoulder Press (each)<br /> </p>Prep<p><u>1 set:<br />With Partner<br />5/4 Calorie Row...
CrossFit - Wed, Oct 26Warm up Lower BodyWith a barbell + Green band 2 Rounds of: 6 RDLs 6 Front Squats 6 Front Rack Reverse Lunges Green Band Walk x 10 Steps each direction Then 5 Rollover to split stretch 10 Lateral Cossack Squats 10 Bird Dogs with a 3 count glute...
CrossFit - Tue, Oct 25Warm Up Upper Body Warm Up with Shoulder Taps 10 Inch Worms 20 Air Squats 30 Jumping Jacks 40 Single Unders 50 Shoulder Taps Then 2 Rounds 10 Banded Pass Thru 10 Banded Face Pulls 10 Banded Pull ApartsPrep<p>2 sets:<br />50m Run (workout...
CrossFit - Mon, Oct 24Warm 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 - Sat, Oct 22Warm Up Upper Body Warm Up with Shoulder Taps 10 Inch Worms 20 Air Squats 30 Jumping Jacks 40 Single Unders 50 Shoulder Taps Then 2 Rounds 10 Banded Pass Thru 10 Banded Face Pulls 10 Banded Pull ApartsMetcon (Time)<p>For Time </p><p>1 Mile Run</p><p>100...
CrossFit - Fri, Oct 21Warm Up Upper Body Warm Up with Shoulder Taps 10 Inch Worms 20 Air Squats 30 Jumping Jacks 40 Single Unders 50 Shoulder Taps Then 2 Rounds 10 Banded Pass Thru 10 Banded Face Pulls 10 Banded Pull ApartsPrep<p>3 sets:<br />50 yd down...
CrossFit - Thu, Oct 20Warm Up <p>3 sets:<br />1:00 Machine<br />5 Kip Swings<br />10 Alternating V-ups<br />5 Clean Deadlifts (empty bar)<br />5 Hang Muscle Cleans (empty bar)<br />5 Power Cleans (empty bar)<br /> <br /> <br />2. Workout Prep<br />With Partner<br />3 sets:<br />5 Synchro Toes to...
CrossFit - Wed, Oct 19Warm Up <p>6 min AMRAP<br />30 sec assault bike (easy)<br />20 sec assault bike (mod)<br />10 sec assault bike (hard)<br />5 Wall Balls (focus on arm cycling)<br />5 world’s greatest stretch (each side)<br /> <br /> <br />2. Workout Prep<br />1 set:<br />5/4...