CrossFit - Fri, Aug 19Warm Up <p>1:00 Jump Rope<br />10 Alternating Dumbbell Clean + Push Press (light)<br />10 Alternating V-ups<br /> <br /> <br /> <br />2. Workout Prep<br />3 sets:<br />3 Clean and Jerks (empty bar - build across sets)<br />10 Double Unders<br />5 Abamt Sit Ups</p>Metcon...
CrossFit - Thu, Aug 18Upper 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 ApartsShoulder Press (5 x 5 All Sets...
CrossFit - Wed, Aug 17Warm Up <p>3 sets:<br />5 Clean Grip Deadlifts<br />5 Muscle Clean + Strict Press<br />5 Hang Squat Clean<br />5 Push Press<br />5 Squat Clean and Push Jerks<br />* perform with a PVC pipe or empty bar *<br /> <br />2. Strength Prep<br...
CrossFit - Tue, Aug 16Metcon (3 Rounds for reps)<p>Every 10:00 ( 3 sets)<br />15/12 Calorie Assault Bike <br />12 Burpee Box Get Overs (30/24)<br />15/12 Calorie Assault Bike<br />9 Burpee Box Get Overs (30/24)<br />15/12 Calorie Assault Bike<br />6 Burpee Box Get Overs (30/24)</p><p> </p><p>Time cap each...
CrossFit - Mon, Aug 15Snatch ( 1RM Squat Snatch 10-12 minutes * rest as needed between lifts *)Warm Up <p>3 sets:<br />5 Snatch Grip Deadlifts<br />5 Muscle Snatch<br />5 Snatch Push Press<br />5 Overhead Squats<br />5 Squat Snatch<br />* perform with a PVC pipe or empty bar...
CrossFit - Sun, Aug 14...
SaturdayWarm-up6 sets Tabata Machine: 20 secs on/10 secs off - Pace should be moderate/fast not a Sprint - into 3 sets 20-30 second Dead Hang (pull up bar) 10 Goblet Squats **2. Workout Prep** - With Partner - 2 sets (each) 15 Second Bike Erg (workout pace) * 1 Partner Holds Dumbbells (start light and...
FridayWarm-up2:00 Machine -into- Every minute (7 minutes) 4 Wall Ball Thrusters (light) 6 Push-ups 8 Sit Ups 2. Workout Prep 1 set: 5 Wall Balls 3 Handstand Push-ups 4 Alternating V-upsMetconMetcon7 rounds Minute 1: 20 Wall Balls (20/14) Minute 2: 12 Handstand Push-ups Minute 3: 20 Alternating V-ups...
ThursdayWarm-up3 sets: 30-second Jump Rope 3 Dumbbell Strict Press (each side) 4 Dumbbell Hang Power Clean 5 Suitcase Deadlifts (each side) 5 Bird Dogs (each side)Workout Prep3 sets: 10 Double Unders 3 Dumbbell Deadlifts 2 Dumbbell Hang Power Cleans 1 Dumbbell Shoulder to Overhead * Build in weight *MetconMetcon (Time)Teams of 2 3 sets: (each/1:1) 50...
WednesdayWarm-upTabata Assault Bike (8 sets) 20 seconds on/10 seconds off -into- Burgener Warm-Up (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...