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 »
CrossFit: A. Skill: Snatch 1. burg warmup 2. pulling positions 3. power snatch from pos 1-2-3 B. AMRAP 8 min: 5 power snatch 10 overhead reverse lunges Longevity: Skills: Rowing Row 1,000 meters time trial QuickFit: Skills: DB manmaker: pushup, l row, r row, deadlift, hang clean, press B. 3 rounds: amrap DB man makers
CrossFit: Skill: Toes to Bar A. Skill training Hollow arch-holds on floor B. Alternating tabata: 20 on x 10 off x 8 Toes-bar Burpees QuickFit: Three rounds for time: 500 m row 21 goblet squat 12 burpees
CrossFit: A. Squat prep/ warmup B. E3 min x 15 min: 3 second pause back squats @ 75% of test week 3rm C. Alternating EMOM couch stretch x 6min Longevity: Alternating EMOM x 5 Min 1: 45 sec DB squat Min 2: 45 sec plate jump Min 3: 45 sec shuttle runs QuickFit: AMRAP 10:
CrossFit: In teams of two, AMRAP 20 min of: 1000 m row 100 DB deadlifts 100 m DB farmers carry 100 DB walking lunges 100 DB shoulder-overhead QuickFit: For max reps/cals: 3 min of burpees 3 min of russian KB swings 3 min of assault bike
CrossFit: Skill: Kipping Handstand Pushup A. Seated DB strict presses 3 sets x 5 reps- As heavy as possible B. Alternating tabata 20 on x 10 off x 8 assault bike cals handstand pushup Longevity: A. Front Squat 3-3-3 B. Strict Press 2-2-2 C. Thrusters 1-1-1 QuickFit: 3 rounds: 20 farmer carry walking lunges with
Saturday: No classes scheduled Sunday: Rest Day! Happy Easter!
Saturday 3/31 and Sunday 4/1 Read More »
CrossFit: A. strict pullup/ kipping pullup skill development 1. scap pulls x 5 2. strict pullups x 5-increasing height of pull on each rep 3. beat swing- hollow/ arch x 10 4. kip + ching over bar hold + push away x 5 5. linking reps x 3-5 B. AMRAP 10 min: 2 shuttle runs-
CrossFit: A. Hang power clean + jerk skill work 1. Burg warmup 2. cycling reps- transition from overhead back to rack hang and from overhead to hang B. AMRAP 7 min: ascending ladder 1 Hang Power Clean and Jerk, 1 box jump 2 HPCJ, 2 box jumps 3 HPCJ, 3 box jumps… QuickFit: AMRAP 7
