CrossFit - Mon, Jul 17Warm-up3 sets:6 up-downs to box step up (total)10 PVC Pass Throughs5 PVC Around the Worlds (each direction)5 1¼ Squats (empty bar)2. Strength PrepWe will be working back and forth between In the Pause Front Squats and Strict Weighted Chin-ups3. Workout Prep3...
CrossFit - Sat, Jul 15Warm-up10:00 Amrap10 Single Arm Up Right Rows (each)10 Single Arm Dumbbell Bench Press (each)10-sec Dead Hang150m Row (build in pace)2. Workout Prep2 sets: (each)5 Pull Ups5 Hand Release Push Ups 20-second Row (at work pace, practice transitions)Metcon (Time)Teams of 2100 Pull-Ups...
CrossFit - Fri, Jul 14Warm-up3:00 Machine-into-3 sets:10 PVC Pass Throughs3 Inch Worms + 6 Pike Push-ups10 Dumbbell RDL’s (each)3 Deadlifts (empty bar)WeightliftingDeadlift (5 x 2)5 sets x 2 Deficit Deadlifts @75% of 1RM * Rest as needed between sets *Handstand Push-ups (Strict Deficit Handstand Push-ups 5...
CrossFit - Thu, Jul 13Warm-up3 sets:5 Kip Swings5 Bent Over Dumbbell Rows5 Dumbbell Muscle Cleans + Shoulder Press5 Pause Bench Press (empty bar- build across sets) WeightliftingBench Press (5 x 2)5 sets x 2 Pause Bench Press @75% of 1RM *2-3 second pause*Metcon (Time)Teams of 24...
CrossFit - Wed, Jul 12Warm-up2:00 Row (increase pace every 30-seconds)2:00 Run (increase pace every 30-seconds)-into-3 sets:10 Roll and Reach10 Iron Cross10 Scorpions 5 Up Downs2. Workout Prep1 set:100m Row (at workout pace)100m Run (at workout pace)2 Burpee Over RowerMetcon (AMRAP - Rounds and Reps)AMRAP 30:00500m/450m...
CrossFit - Tue, Jul 11Warm-up3 sets:30-second Assault Bike5 1¼ Squats (empty bar)5 Scap pull-ups5 Supinated Ring Rows10 Alternating V-Ups ...
CrossFit - Mon, Jul 10Warm Up 6 min AMRAP20-second Double Under or Crossover Practice3 Wall Ball Squats 3 Wall Ball Push Press (no squat)3 Wall Balls3 Clean and Jerks (empty bar - build across)2. Workout Prep3 sets:2 Clean and Jerks (build in weight)4 Wall Balls10...
CrossFit - Sat, Jul 8Warm-up3:00 Jump Rope-into-3 sets:10 PVC Pass Throughs10 Ring Rows5 Inch Worms6 Alternating Dumbbell Snatch10 Alternating V-Ups2. Workout PrepWith Partner2 sets:100m Run (together)4 Pull Ups (each)2 Devils Press (each- build in weight)Metcon (Time)Teams of 2 (30 minute cap)5 RoundsPartner 1: 400m RunPartner...
CrossFit - Fri, Jul 7Warm-up3 Minutes on a machineInto3 sets:5 Deadbugs10 Kettlebell Curls + Shoulder Press (each)3 Deadlifts (empty bar - build across sets)WeightliftingDeadlift (Deadlift: 5 sets x 3 Dead Stop Deadlifts @70% of 1RM )Handstand Push-ups (Strict Handstand Push-ups 5 Sets: 45-55% reps of Max Unbroken Reps...
CrossFit - Thu, Jul 6Warm-up3 sets:10 Alternating V-Ups5 Tempo Air Squats3 Tempo Front Squats5 Scap Pull-ups10 Dumbbell Up right Row (each) WeightliftingBench Press (Bench Press: 5 sets x 3 Tempo Bench Press @70% of 1RM *Tempo = 3-second negative and 1-second pressing (contraction) portion 5)Metcon (Time)2 sets:3...