CrossFit Main ‘Helen’ 3 rounds for time: 400m run 21 AKBS 12 pullups Lvl6: 400m run (sub 8 mile), AKBS 53/35#, unassisted chin over bar kip pullups*based on how you tested Lvl5: 350m run (8-9 mile), AKBS 44/26#, scale pullups based on test week Lvl4: 300m run (9+ mile), AKBS 35/18#, scale pullups based on […]
Wednesday May 24, 2023 Read More »
CrossFit Main: 2 person teams; AMRAP 20 min; P1. Sandbag carry 50m out, drop it, pick it back up carry it back 50m P2. light weight medball alt. side ground to shoulder at steady state easy pace Lvl6: SB150/125, MB30/20 Lvl5: SB125/100, MB20/14 Lvl4: SB100/75, MB 14/10 Lvl3: SB75/MB30, MB 10/10 Lvl2: MB30/20, MB 10/10
Tuesday May 23, 2023 Read More »
CrossFit Main- strength E2:30MOM x 12:30 min full clean directly into: 5 jump tall box jumps 0: 5x clean @45% 5x jump tall box jumps 2:30 5x CLEAN @ 55% 5x BJ 5: 5x Clean @ 65% 5x BJ 7:30: 5x Clean @ 75% 5x BJ 10: 3x Clean @ 85% 5x BJ 12:30: AMRAP
Monday May 22, 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 May 21, 2023 Read More »
CrossFit Main 6 double DB floor press AHAP 12 pushups 24 banded bicep curls Lvl6: 70/50,toes, blue/red band Lvl5: 50/35, toes, red/purple Lvl4: 40/30, toes down- knees up, purlple Lvl3: 35/25, knees, purple Lvl2: 30/20, knees, purple Lvl1: 25, 15, elevated, purple Longevity/QuickFit Main; (spin on last weeks pump session) E3 min x 15 min
Friday May 19, 2023 Read More »
CrossFit Main Row 250 meters (~10-15 sec. faster than 2k pace) rest 2 min Row 500 meters (~5-10 sec. faster than 2k pace) rest 2 min Row 1,000 meters (~2k pace) rest 2 min Row 500 meters (~5-10 sec. faster than 2k pace) rest 2 min Row 250 meters (~10-15 sec. faster than 2k pace)
Thursday May 18, 2023 Read More »
CrossFit Main strength E3MOM x 15 min pushpress directly into: DB bent over rows* levels found below 0: 3x push press @45% 5x each side DB bent over row 3 3x PP @ 55% 5x each side DB bent over row 6: 3x PP @ 65% 5x each side DB bent over row 9: 3x
Wednesday May 17, 2023 Read More »
CrossFit AMRAP 40 min: *E5 min, including 0, run X meters 5 pullups 10 pushups 15 squats Lvl6: 400m (sub 8 min mile), strict pull ups, toe pushups *wear 20/14# vest if possible Lvl5: *same as level 6, minus vest, kip pull ups if needed Lvl4: 300m (sub 9 min mile) banded pull ups how
Tuesday May 16, 2023 Read More »
CrossFit AMRAP 20 min; 1. 10 burpee box jump overs 2. 15 calorie bike 3. 20 wallball (scale accordingly with 1-2 sets decreasing height or squatting to depth of ball with no throw) Lvl6/5: 24/20” jump on-over, 20/14- 10/9′ Lvl4/3: 24/20” jump or step, 20/14 9/8′ (scale bike down to 10-12 cals) Lvl2/1: any” jump
Monday May 15, 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 May 14, 2023 Read More »
