CrossFit Main A. 5 rounds: (10 min):30 strict pull ups x max reps, :30 rest:30 strict dips x max reps, :30 rest Lvl6/5: no assistance, ring dipLvl4/3: banded assistance, bar dipLvl2/1: banded/ring rows, banded bar dip/box dip
Wednesday October 11, 2023 Read More »
CrossFit Main AMRAP 20 min:3 person groups;P1. 25′ back rack walking lunge ~50% of 1rm back squatP2. 25m out/25m back sled pushP3. Rest (switch out weights for back rack lunge*partners all work in unison, but don’t move onto the next movement until all partners are complete with movement in front of them. Lvl6: sled 4×45/2×45,Lvl5:
Tuesday October 10, 2023 Read More »
“Fight Gone Bad!” Three rounds of:Wall-ball, (Reps)Sumo deadlift high-pull, (Reps)Box Jump, (Reps)Push-press,(Reps)Row (Calories)Rest In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must
Monday October 9, 2023 Read More »
CrossFit Main Teams of 2 ‘Cindy’ AMRAP 20 min;5 pullups, 10 pushups, 15 squats*partition work anyhow between both partners, with only 1 partner working at a time Lvl6: strict pullup- unassisted, toe pushupsLvl5: kip pullup- unassisted, toe pushupsLvl4: kip pullup- assisted, toe pushup down- knee pushup upLvl3: kip pullup- assisted, knee pushupLvl2: ring row, elevated
Friday October 6, 2023 Read More »
CrossFit Main Skill: hollow/arch holdsA. alt. tabata hollow/arch on floor 20x10x8 (4 min)B. Toes-bar progressions/skillhttps://www.youtube.com/watch?v=ibEKXyq51l8 Alt. tabata :20 on x :10 off x 8 sets (8 min) Lvl6: TTBLvl5: TTeyesLvl4: TTchestLvl3: TT hipsLvl2: hanging knee raiseLvl1: straight leg situp
Thursday October 5, 2023 Read More »
CrossFit Main: E2min x 20 min: Front squat0-2: 5 front squat at 40%2-4: 4 front squat at 50%4-6: 3 front squat at 60%6-8: 2 front squat at 70%8-10: 1 front squat at 80%10-12: 1 front squat at 85%12-14: 1 front squat at 90-95%14-16: 1 front squat at 90-95%16-18: 1 front squat at 90-95%18-20: 1 front
Wednesday October 4, 2023 Read More »
CrossFit Main: AMRAP 10 min;10 alt. arm DB power snatch10 box jump overs Lvl6: DB 50/35#, 24/20” jumpLvl5: DB 40/30#, 24/20” jumpLvl4: DB 35/25#, 24/20” stepLvl3: DB 30/20#, 20/20” stepLvl2: DB 20/15#, any”Lvl1: DB 15/12#, any”
Tuesday October 3, 2023 Read More »
CrossFit Main: I go, you go:0-10 min:Run 100/200m.*partner 1 runs 100/200m, partner 2 rests, once p1 returns from run, p2 runs while partner 1 rests…1 min rest..11-21 min:Row 150-250m*partner 1 Rows/ partner 2 rests, once p1 finishes, p2 Rows while partner 1 rests…1 min rest22-32min:Bike 5-10 cals*partner 1 bikes 5-10 cals/ partner 2 rests, once
Monday October 2, 2023 Read More »
