CrossFit: Tabata Back Squats (from floor) rest 1 min Tabata Hollow Hold rest 1 min Tabata Row The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals. Longevity: Tabata Squats rest 1 min Tabata situps/hollow hold rest 1 min Tabata Row QuickFit: 3 Rounds for time: 30 Russian […]
CrossFit: Teams of 2, one person works at a time: 100 Russian KB Swings 40 Cal Bike 75 Barbell Thrusters 40 Cal Bike 50 Pull-ups 40 Cal Bike 75 Barbell Thrusters 40 Cal Bike 100 Russian KB Swings QuickFit: Alternating tabata :20 on x :10 off x 8 rounds: Air Squats Sit-ups
CrossFit: Gymnastic Skill Development A. Handstand/handstand kickups/handstand walks B. Death by handstand walk 10′ increments Longevity: A. Theraband/Crossover Symmetry shoulder prep B. bear crawl/handstand on box skill work C. Death by bear crawl 10’increments – 10 min cap QuickFit: Five rounds for time: 4 laps shuttle run (length of room) 12 Alternating Single-Arm DB Snatches
CrossFit: A. Deadlift setup/mechanics/warmup B. E3minx15 (5 sets) 3 Deadlifts QuickFit: 40 Russian KB Swings (heavy) 20 Burpees 30 Russian KB Swings 15 Burpees 20 Russian KB Swings 10 Burpees
CrossFit: ‘11.5’ AMRAP 20 Min: 5 Power Cleans 10 Toes-bar 15 Wallball QuickFit: Teams of 2, 1 partner works @ time: AMRAP 15 Min 5 body rows 10 sit-ups 15 push-ups 20 wallball
CrossFit: ‘13.4’ AMRAP 7 min: Ascending ladder of CJ/TTB by 3… 3 clean and jerks, 3 toes-bar 6 clean and jerk, 6 toes-bar 9 clean and jerk, 6 toes-bar… Longevity: AMRAP 7 min: 3 ball slams, 3 situps 6 ball slams, 6 situps 9 ball slams, 6 situps… QuickFit: 21-15-9 reps for time: Alt. DB
CrossFit: 21-15-9 reps for time: Alt. DB snatch Box Jumps QuickFit: AMRAP 10 min: Ascending ladder: 1 burpee, 1 ball slam 2 burpee, 2 ball sam 3 burpee, 3 ball slam…
CrossFit: Teams of 2: EMOM x 20 min Min 1: assault bike max cals Min 2: DB pushpress x max reps Min 3: Wallball x max reps Min 4: Dips x max reps Min 5: rest Longevity: EMOM x 15 min FGB style of: Min 1: assault bike cals Min 2: DB pushpress Min 3:
CrossFit: A. Strict pullup/kipping pullup/chest-bar skill development B. Reverse Tabata: 10 on x 20 off x 8 rounds QuickFit: Alternating EMOM for max reps: 4 rounds/12 min of: Min 1: Bike cals Min 2: DB pushpress Min 3: rest
CrossFit: A. Clean skill work/ burgener warmup B. E1:30 x 15 min (10 rounds): 1 clean + 1 front squat Longevity: A. Medball clean skill work B. EMOM x 15: 1 medball clean + 1 medball front squat QuickFit: A. Row mechanics B. 1000m row time trial
