CrossFit Main: AMRAP 20 min: 3 person groups; P1. 25′ back rack walking lunge ~50% of 1rm back squat P2. 25m out/25m back sled push P3. 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 […]
Wednesday August 16, 2023 Read More »
CrossFit Main: Teams of 2 AMRAP 30 min: max distance row *Partners share time to complete max distance, and can share burpees over rower, score at end is total meters in the 30 min. Every 5 min (including at 0) stop and perform 10 burpees over rower
Tuesday August 15, 2023 Read More »
CrossFit Main PUMP day! E3min x 15 min (5 sets) 5 barbell bench press @70-75%+ of 1rm PP 4-6 strict pullup- add weight if possible (vary grip between wide/reg/narrow) 10 each side DB bicep curl (20 total) Lvl6/5: DB 50/40 Lvl4/3: DB 35/20 Lvl2/1: DB 20/12
Monday August 14, 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
Sunday August 13, 2023 Read More »
CrossFit Main strength E2:30MOM x 12:30 min full clean directly into: 5 jump tall box jumps 0: 5x clean @35% 5x jump tall box jumps 2:30 5x CLEAN @ 45% 5x BJ 5: 5x Clean @ 55% 5x BJ 7:30: 5x Clean
Friday August 11, 2023 Read More »
CrossFit Main Five 2-minute rounds of: 20 double dumbbell box step-overs Max reps of dumbbell push presses Rest 2 minutes between rounds Lvl6: 50/35, 24/20” Lvl5: 40/30, 24/20 Lvl4: 35/25 Lvl3: 30/20 Lvl2: 25/15 Lvl1: 20/12
Thursday August 10, 2023 Read More »
CrossFit Skill: Pullup/ CTB/ Bar muscle up A. hollow arch swing: beat swing B. kipping pullup with blocking movement C. kipping CTB with blocking D. kipping bar mu A. for quality: alt. tabata: 20 on x 10 off x 8 sets (8 min) bar muscle up (scale appropriately
Wednesday August 9, 2023 Read More »
CrossFit Main AMRAP 20 min P1: 6 alt. side sandbag-shoulders (3/3) P2: 50m. sled push (25/25) *to flag pole and back, but make it HEAVYOnce both partners complete work, switch spots
Tuesday August 8, 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 August 6, 2023 Read More »
