CrossFit: A. Overhead squat prep/mobility B. Overhead squat 1-1-1-1-1-1-1 reps E2MOTM Longevity: Back Squat 1-1-1-1-1-1-1 reps E2MOTM QuickFit: 40 wall ball shots 20 box jump or step 30 wall ball shots 15 box jump or step 20 wall ball shots 10 box jump or step
CrossFit: 12.1 AMRAP 7 min: Burpees to 6″ above max standing height reach QuickFit: 12.1 AMRAP 7 min: Burpees
CrossFit: For time: 60 single-leg squats, alternating 50 wall-ball shots 40 box jumps 30 deadlifts 20 power cleans 10 front squats Longevity: A. setup. review todays movements B. 1 min each: 1. box step ups 2. wallball/squat to ball 3. box jumps/plate jump 4. KB deadlift 5. medball power clean 6. goblet squat QuickFit: For
Saturday: 8a-9am: Open Gym 8a-10am: Performance Training 9a-10am: Pull-up Clinic! 10am-11am: Weightlifting Class 11a-12pm: Team workout – from the hopper! Sunday: Rest Day!
Saturday 2/17 and Sunday 2/18 Read More »
CrossFit: Tabata Back Squats (from floor) rest 1 min Tabata Hollow Hold rest 1 min Tabata Row The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals. Longevity: Tabata Squats rest 1 min Tabata situps/hollow hold rest 1 min Tabata Row QuickFit: 3 Rounds for time: 30 Russian
CrossFit: Teams of 2, one person works at a time: 100 Russian KB Swings 40 Cal Bike 75 Barbell Thrusters 40 Cal Bike 50 Pull-ups 40 Cal Bike 75 Barbell Thrusters 40 Cal Bike 100 Russian KB Swings QuickFit: Alternating tabata :20 on x :10 off x 8 rounds: Air Squats Sit-ups
CrossFit: Gymnastic Skill Development A. Handstand/handstand kickups/handstand walks B. Death by handstand walk 10′ increments Longevity: A. Theraband/Crossover Symmetry shoulder prep B. bear crawl/handstand on box skill work C. Death by bear crawl 10’increments – 10 min cap QuickFit: Five rounds for time: 4 laps shuttle run (length of room) 12 Alternating Single-Arm DB Snatches
CrossFit: A. Deadlift setup/mechanics/warmup B. E3minx15 (5 sets) 3 Deadlifts QuickFit: 40 Russian KB Swings (heavy) 20 Burpees 30 Russian KB Swings 15 Burpees 20 Russian KB Swings 10 Burpees
CrossFit: ‘11.5’ AMRAP 20 Min: 5 Power Cleans 10 Toes-bar 15 Wallball QuickFit: Teams of 2, 1 partner works @ time: AMRAP 15 Min 5 body rows 10 sit-ups 15 push-ups 20 wallball
CrossFit: ‘13.4’ AMRAP 7 min: Ascending ladder of CJ/TTB by 3… 3 clean and jerks, 3 toes-bar 6 clean and jerk, 6 toes-bar 9 clean and jerk, 6 toes-bar… Longevity: AMRAP 7 min: 3 ball slams, 3 situps 6 ball slams, 6 situps 9 ball slams, 6 situps… QuickFit: 21-15-9 reps for time: Alt. DB
