CrossFit: Main: 20 min AMRAP: 2 person teams; partners rotate through FULL rounds before switching 5 bar facing burpees 5 hang power clean (~50-60% or 1rm full clean) 5 calorie bike Lvl6: jump over bar, 155/105# Lvl5: jump over bar, 135/95# Lvl4: jump over bar, 115/75# Lvl3: step over bar, 95/65# Lvl2: step over bar, […]
Tuesday April 18, 2023 Read More »
CrossFit: Main – strength E2:30 min x 10 (5 sets) OHS + jump lunge (no weight) 0: 5x OHS @35% 5x each side jump lunge (10 total) 2:30 5x OHS @ 45% 5x each side JL 5: 5x OHS @ 55% 5x each side JL 7:30 5x OHS @ 65% 5x each side JL 10:
Monday April 17, 2023 Read More »
REST DAY- Mobility and Maintenance * Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. * Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them. * Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10
Sunday April 16, 2023 Read More »
CrossFit: Main: strength E3 min x 15 (5 sets) 0: 5x Front squat @35% 5x each side jump lunge (10 total) 3: 5x FS @ 45% 5x each side JL 6: 5x FS @ 55% 5x each side JL 9: 5x FS @ 65% 5x each side JL 12: 5x FS @ 75% 5x each
Friday April 14, 2023 Read More »
CrossFit: Main: AMRAP 30 min: max distance row *E4 min, including at 0, perform X lateral burpees over rower *try to maintain +10-15 sec/500m, 2k pace. Lvl6: 10 Lvl5: 9 Lvl4: 8 Lvl3: 7 Lvl2: 6 Lvl1: 5 QuickFit/ At home WOD: Main: AMRAP 20 min: Max distance row *Every 5 min, including at 0;
Thursday April 13, 2023 Read More »
CrossFit: Main – strength E2:30MOM x 12:30 min pushpress directly into: DB bent over rows* levels found below 0: 3x push press @40% 5x each side DB bent over row 2:30 3x PP @ 50% 5x each side DB bent over row 5: 3x PP @ 60% 5x each side DB bent over row 7:30:
Wednesday April 12, 2023 Read More »
CrossFit: Main AMRAP 30 min: *E5 min, including 0, run X meters 5 pullups 10 pushups 15 squats Lvl6: 400m (sub 8 min mile), strict pull ups, toe pushups *wear 20/14# vest if possible Lvl5: *same as level 6, minus vest, kip pull ups if needed Lvl4: 300m (sub 9 min mile) banded pull ups
Tuesday April 11, 2023 Read More »
CrossFit; Main 2 person teams: AMRAP 18 min: Partners alternate each movement and rotate through for 18 min; 10 toes-bar 10 alt. arm DB HANG snatch (5 each arm) *heavy if possible 10 box jump overs Ex: Round 1: P1 does 10 ttb, P2 does 10 DB sn, P1 does 10 BJO Round 2: P2
Monday April 10, 2023 Read More »
REST DAY- Mobility and Maintenance * Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. * Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them. * Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10
Sunday April 9, 2023 Read More »
CrossFit Main AMRAP 20 min; Teams of 2-3 P1: 50m. sled push (25/25) P2: 3-5 wall climbs P3: rest Lvl6: sled 4×45/2×45, Open standard Rx Lvl5: sled 4×35/2×35, Open standard Sc Lvl4: sled 4×25/2×25, box climb on 30” Lvl3: sled 4×15/2×15, box climb on 24” Lvl2: sled 4×10/2×10, box climb on 20” Lvl1: sled 2×10/1×10,
Friday April 7, 2023 Read More »
