CrossFit - Mon, Jun 12Warm-up10 sets"Rowling" - 1 Burpee for every meter over or under 100m (5 burpee max). Have athletes partner up and go 1:1 on sets. Partner 2 may start rowing once Partner 1 is finished on the rower.2. Workout Prep2 sets:10 Double...
CrossFit - Sun, Jun 11...
CrossFit - Sat, Jun 10Warm-up3 sets30-second Row (build in pace)10 Deadbugs10 Downward Dog to Seal Pose2 Sandbag Cleans (light) or Power Clean2. Workout Prep2 sets:5/4 Calorie Row1 Sandbag Clean (build-in weight) or Power CleanMetconTeams of 25 sets: (each/1:1)15/12 Calorie Row4 Sandbag Cleans (150/100) (Or 185/125...
CrossFit - Fri, Jun 9Warm-upUpper 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 ApartsMetcon10x100m Sprint (Or 8x25ft Shuttle Run)-Every 3:00-Auxiliary...
CrossFit - Thu, Jun 8Warm-up4 min AMRAP30 sec single/doubles3 Front Squat (empty bar - build across)3 Shoulder to Overhead (empty bar - build across)3 Thrusters (empty bar - build across)5 Kip Swings5 Bent Over Barbell Rows (empty bar - build across)2. Workout Prep2 sets:5 Pull-Ups2...
CrossFit - Wed, Jun 7Warm-up3 sets:20-second Row10 Single Arm Shoulder Press (each)5 Deadlifts (empty bar - build across sets) Deadlift (Deadlift - Heavy Single (10-12 minutes) * Rest as needed between sets *)Metcon (Time)3 Rounds24 Single Dumbbell Step Up (50/35)(20)12 Burpees6 Wall WalksTime Cap 15 MIn Handstand...
CrossFit - Tue, Jun 6Warm-up3 sets:30-second Assault Bike4 Step Ups4 Box Jumps 5 GHD’s to parallel or Abmat Sit-ups5 Bench Press (empty bar - build across sets)Bench Press (Bench Press - Heavy Single (10-12 minutes) * Rest as needed between sets *)Metcon (AMRAP - Rounds and...
CrossFit - Mon, Jun 5Warm-up3 sets:5 Worlds Greatest Stretch (each side)10 Deadbugs5 Scap Pull-ups5 Front Squats (empty bar - build across sets) Front Squat (Front Squat - Heavy Single (10-12 minutes) * Rest as needed between sets *)Chin Ups (Strict Chin Up: - Max Weight * Rest as...
CrossFit - Fri, Jun 2Warm-up3 sets:5 Up-Downs to Seal Pose8 Box Step ups5 Back Squats (build across to working weight)2. Workout Prep2 sets:2 Burpee Box Jump Overs (each)3 Back SquatsMetcon (Time)Teams of 23 Rounds50 Burpee Box Jump Over (20)Reps of Back Squats Totaling 5000/4000lbs**...
CrossFit - Thu, Jun 1Warm-up3 Way Banded Shoulder stretchfollowed by8 min AMRAP8 Single Arm Dumbbell Push Press8 Kettlebell Swings8 Burpees4x25ft Shuttle Run2. Workout Prep1 set:5 Dumbbell Push Press5 Kettlebell Swings2x25ft Shuttle Run (workout speed)Metcon (AMRAP - Rounds and Reps)12:00 AMRAP15 Dumbbell Push Press (35s/25s)15 Kettlebell...