Warm up 400 meter run 20 Air squats 10 Push ups 5 Handstand Kick ups Mobility Stretch Calves on Rig Couch Stretch 2 min e/s Weightlifting Wednesday Teams of 3: AMRAP 7: Back Squat 50 Reps (135/95) 50 Reps (185/135) Max Reps (225/155) -3 Minute Rest- AMRAP 7: Push Press 50 Reps (135/95) 50 Reps […]
Category Archives: CrossFit Workouts
Warm up: Row 800 Mobility: Foam Roll Thoracic Spine Lats 2 min Strength 5 x 5 Pendlay Rows Building WoD 10 Rounds For Time: 10 Wallballs (20/14) 15 Double Unders
“Eva” 5 Rounds: 800 Meter Run 30 Kettlebell Swings (70/53) 30 Pull-Ups
Warm up Roxanne Mobility Calve Stretch on Rig Adductor stretch on Wall Strength Build to a 1RM Oh Squat MetCon “Six Pack” 21-18-15-12-9-6-3 Kettlebell Swings (53/35#) Push-ups Sit-ups
Warm Up: 3 rounds 10 PVC Shoulder pass thurs 10 PVC OH Duck Walk 5 steps forward/ 5 steps back 10 PVC Hollow Rocks 10 Toe Touch to High Reach Mobility Lacrosse ball in shoulders/traps 2 min e/s Strength 15 to build to a 1 RM Push Press Conditioning AMRAP 5: 750m Row Buy-in 9 […]
Warm up is dynamic, I’ll lead it. 30 min to ext a new Deadlift 1 RM *If you are competing in the Throwdown do NOT do this as it will fry your cns, you will build to a heavy 5 reps. Mobility 3 way Hamie stretch on box Metcon 15:00 AMRAP: 5 Hang Power Cleans […]
Warm Up 3 min Airdyne 3 min Row Mobility Front Rack Stretch w/band 90 sec e/s Foam Roll Calves 90 sec e/s Strength 25 min to build to a heavy single Front Squat Condish 3 Rounds NOT for time of: 500 Meter EASY Row 400 Meter EASY Jog Rest 2-3 minutes Between rounds
Warm up 3 rounds :30 on/ :10 off Arch Rocks Handstand hold/wall walk Hollow Rocks Mobility OH External Rotation Thoracic Extension Strength 1RM Strict Press Conditioning 7 min AMRAP 10 Burpees 6 GTOH (135/95) 10 Lateral Hops over the bar
Warm up 500m Row Sprint then 2 rounds of Cindy Mobility Roll Hamstrings 2 min e/s Lacrosse ball in Traps 90 sec Strength Find a 1 RM Bench Press Conditioning 15/10 Calorie Row, 15 Abmat Sit-Ups 15/10 Calorie Row, 20 Hip Extensions 15/10 Calorie Row, 25 Flutter Kicks 15/10 Calorie Row 30 Good Mornings 45/35
Warm Up Emom 10 Air Squats 10 Sit ups 3 Burpees Squats 4 sets of 2/4 @ 80% Mobility Couch Stretch 2 min e/s after squats Conditioning AMRAP 5: 10 Power Clean (95/65) 10 Barbell Burpees Rest 2 minutes AMRAP 5: 15 Power Cleans (115/80) 15 Barbell Burpees Rest 2 minutes AMRAP 5: 25 Power […]