Friday 04.26.2019
A) Floor Press: 5-4-3-2-1+. Rest 2:00 – Build to a 1RM. – Beginner: Perform sets of 3 reps x 8-10 sets working on technique and adding weight if form permits. – Use whatever grip people are most comfortable with B) ”Heart Breaker” AMRAP 8: 15 Push Press (115, 75) 15 SDHP (115, 75) L3: (95, […]
Thursday 04.25.2019
A) AMRAP 20 with a partner: 10 Calorie Bike 10 DB Front Squats (50, 35) 10 Alt. DB Snatches (50, 35) *One athlete completes a full round at a time. L3: (45, 30) L2: (35, 25) L1: (30, 20) B) Finish with: 3 Rounds of: 8 Single Leg RDLs each 8 1-Arm DB Rows each […]
Wednesday 04.24.2019
A) With a partner: 0:00-8:00 Max 400 meter runs 8:00-16:00 Max Power Snatches (135, 95) 16:00-24:00 Max 400 meter runs *One person works. Split as desired. *Score = total number of 400 meter runs + snatches L3: (115, 75) L2: (95, 65) L1: (75, 55)
Tuesday 04.23.2019
A) Strength 1a) DB Neutral Grip Bench Press: 2/4 x 8. Rest 30s. – (palms facing in) 1b) Ring Rows w. rotation: 2/4 x 12. Rest 30s. – pronated to neutral grip B) EMOM 12: ODD Minutes: Accumulate as many quality HSPU reps in 40 seconds EVEN Minutes: Double Unders Volume Accumulation or Practice *Score […]
Monday 04.22.2019
A) Back Squat: 5-4-3-2-1+. Rest 2:00 – Rx: Build to a 1RM – L3: Build to a ”heavy 1” – L2: Sets of 3-5 adding weight form permits L1: Goblet Box Squat: 5 x 6. Rest 90s. B) AFAP, but not for time: 60 Romanian Deadlifts (135, 95) 50 Front Rack Reverse Lunges (135, 95) […]
Saturday 04.20.2019
CrossFit Classes and Barbell Club are cancelled today for Field Day! Participating athletes should arrive at the gym by 8:45am
Friday 04.19.2019
A) Shoulder Press: 5-4-3-2-1+. Rest 2:00 – Build to a 1RM. – Beginner: Perform 6 x 4, working on technique and adding weight if form permits. B) ”Strict Cindy” AMRAP 20: 5 Strict Pull-ups 10 Push-ups 15 Air Squats
Thursday 04.18.2019
A) Strength 1) Power Clean: 3/6 x 3 @75%, every 90s – Use Monday’s 1RM. 2) Back Rack Elevated Split Squat: 2/4 x 5 ea. Rest 90s. B) 8 Rounds of: Row Sprint 250 meters (FULL EFFORT) Rest 60s between rounds Score is total time
Wednesday 04.17.2019
A) EMOM 10: ODD Minutes: 3 Position Power Snatch Practice – high hang + hang + hang below knee x 1 rep each. EVEN Minutes: 15 Banded Pulldowns B) AMRAP 15: 5 HSPU 10 Box Jumps (24/20) 40 Meter Single Arm Farmer Carry (70/53) C) ”Buns + Guns” EMOM 8: ODD Minutes: 20 Glute Bridges […]
Tuesday 04.16.2019
A) Strength: 1a) DB Bench Press w. a rotation: 2/5 x 8. Rest 30s. – neutral to pronated grip – Use incline if possible 1b) Iso-dynamic KB Rows: 2/5 x 8 each. Rest 30s. B) For time: 40 KBS (53, 35) 4 Rope Climbs 30 KBS 3 Rope Climbs 20 KBS 2 Rope Climbs 10 […]