CrossFit Gymnastics skill development: A. Handstand/handstand kickups/handstand walks B. Death by handstand walk 10′ increments Lvl 6: walk 10′ increments Lvl 5: walk 5′ increments Lvl4/3: wall/box hand releases, increments of 10 each min. Lvl2/1: bear crawl walk, 10′ increments
Friday July 21, 2023 Read More »
CrossFit Main AMRAP 20 min: I go, you go style, so partner 1 is working while p2 is resting and vice versa… P1. 5 sandbag squats, directly into 100m. KB farmers carry (50m out/50m back) P2. while P1 is working P2 completes 10 pushups. P1 returns, then switch spots Lvl6: SB 150/125, KB 88/70, toe
Thursday July 20, 2023 Read More »
CrossFit Main: 30 min running clock; 5 min row, 5 min bike 4 min row, 4 min bike 3 min row, 3 min bike 2 min row, 2 min bike 1 min row, 1 min bike *goal with this workout is to start at a moderate sustainable pace and increase pace each round as time
Wednesday July 19, 2023 Read More »
CrossFit Main: Back Squat + jump tall box jump E3 min x 15 0: 3 reps @ 35% + 3-5 jump tall box jumps* 3: 3 reps @ 45% + 3-5 BJ 6: 3 reps @ 55% + 3-5 BJ 9: 5 reps @ 65% + 3-5 BJ 12: 5 reps @ 75% + 3-5
Tuesday July 18, 2023 Read More »
CrossFit Main: CF Games 2007 For time: 20 min cap 1000 meter Row (everyone) then, 5 rounds: 25 Pull-ups (scale listed below) 7 Push jerks (135 / 95 lbs) ~60-65% of 1rm PP Lvl6: 25 pullups, 7 Jerks 135/95 Lvl5: 25 pullups, 7 jerks 115/80 ~60-65% of 1rm Lvl4: 20 pullups, 7 jerks 95/65 Lvl3:
Monday July 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 July 16, 2023 Read More »
CrossFit Main ‘DT’ 5 rounds for time: 12 deadlifts 9 hang power clean 6 shoulder-overhead Lvl6: 155/105 ~60-70% of 1rm PP Lvl5: 135/95 Lvl4: 115/80 Lvl3: 95/65 Lvl2: 75/55 Lvl1: 65/45
Friday July 14, 2023 Read More »
CrossFit: Main: A. handstand skill; 1. pushup + downdog 2. box hs hold/hs pushup on k/t 3. wall climb- hs hold 4. wall kick up- hspu with 1/ no abmat B. Alt. reverse tabata :10 on x :20 off x 8 sets (12 min) 1. HS hold Lvl6/5: wall facing/kick up Lvl4/3: box HS hold
Thursday July 13, 2023 Read More »
CrossFit: Main: 20 min clock; P1. Back rack carry from rack-rack (25′) and back (25′) (then switch out weights for buddy during transition)~100% of 1rm back squat P2.Farmers carry out 50m/ carry back 50m P3. rest Lvl6: farmers carry 88/70, 100% BS carry weight Lvl5: 70/53, 90% Lvl4: 53/44, 80% Lvl3: 44/35, 70% Lvl2: 35/26,
Wednesday July 12, 2023 Read More »
