CrossFit: Skill: Strict pullups/ kipping pullups A. Warmup B. Alternating tabata 20x10x8 Odd: pullups even: burpees Longevity: Every 90 seconds, for 18 min Station 1- banded leg curles x 20 reps Station 2- DB/KB farmers carry 100′ Station 3- bent-over barbell row x 10 reps QuickFit: Row 1000 m 20 burpees 40 DB thrusters
CrossFit: Skill: Clean and jerk warmup A. High hang + strict press B. Above knee + push press C. Floor + push jerk D. EMOM x 10 min: Clean and Jerk :30 max reps, :30 rest QuickFit: AMRAP 12 min: 15 wall ball shots 10 alternating single-arm DB snatches 10 situps
CrossFit: A. Alt. tabata hollow/arch 20x10x8 B. Toes to bar progression and skill C. AMRAP 8 min: ascending ladder: Row 2 cals, 2 TTB Row 4 cals, 4 TTB Row 6 cals, 6 TTB… Longevity: A. Alt. tabata hollow/arch 20x10x8 B. Skill for today’s movements C. AMRAP 8 min: ascending ladder Row 2 cals, 2
Saturday: 8-11am: open gym 10-11am: gymnastics week 2 11am: gym closed Sunday: Rest Day!
Saturday 4/14-Sunday 4/15 Read More »
CrossFit: A. Floor hollow hold/ arch hold 1. alt. tabata x 4 rounds of each odd: hollow hold even: arch hold B. box/parallette tuck/ l-sit hold 1. tabata x 8 rounds C. Pike position leg raises 1. tabata x 8 rounds Longevity: Row/mobility day 5 sets: ~30 min: Row 2-3 min: work 2-3 min on
CrossFit: A. Skill: squat prep/ warmup to work weight B. E2 min x 15 min: 3(3sec) pause, back squat @ 80% of rest week 3rm C. Alternating EMOM couch stretch x 6 min QuickFit: 6 sets: Interval runs: 200 m run, Rest 1:1 ratio
CrossFit: Teams of 2: AMRAP 15 min: 1 partner works while other rests Partners rotate whole rounds; 15 DB thrusters 200 m run Longevity: Teams of 2: AMRAP 15 min: Partners rotate whole rounds; 10 DB Thrusters 100 m run QuickFit: Max reps at each station: 5 sets, 15 min: : 30 assault bike cals,
CrossFit: A. Skill: Rope climb skill work B. 3 person teams: AMRAP 9 min: rope climbs 1. Rope lowers 2. Spanish wrap 3. j-hook QuickFit: 4 sets of 3-min sprints of: 5 ring rows 10 abmat situps 15 air squats
CrossFit: A. Skill: Clean and Jerk Skill Work B. AMRAP 10 min: 3/6 – 6/12 – 9/18 – 12/24- 15/30… Clean and Jerk/ situp Longevity: A. Skill: Medicine ball clean skill B. 10 min clock: 1 medball clean / :10 plank hold 2 medball clean / :20 plank hold 3 medball clean / :30 plank
Saturday: Age Group Invitational ALL DAY! Sunday: Rest Day!
Saturday 4/7 – Sunday 4/8 Read More »
