CrossFit: Main: AMRAP 30 min: max distance row *E4 min, including at 0, perform X lateral burpees over rower *try to maintain +10-15 sec/500m, 2k pace. Lvl6: 10 Lvl5: 9 Lvl4: 8 Lvl3: 7 Lvl2: 6 Lvl1: 5 QuickFit/ At home WOD: Main: AMRAP 20 min: Max distance row *Every 5 min, including at 0; […]
Thursday April 13, 2023 Read More »
CrossFit: Main – strength E2:30MOM x 12:30 min pushpress directly into: DB bent over rows* levels found below 0: 3x push press @40% 5x each side DB bent over row 2:30 3x PP @ 50% 5x each side DB bent over row 5: 3x PP @ 60% 5x each side DB bent over row 7:30:
Wednesday April 12, 2023 Read More »
CrossFit: Main AMRAP 30 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
Tuesday April 11, 2023 Read More »
CrossFit; Main 2 person teams: AMRAP 18 min: Partners alternate each movement and rotate through for 18 min; 10 toes-bar 10 alt. arm DB HANG snatch (5 each arm) *heavy if possible 10 box jump overs Ex: Round 1: P1 does 10 ttb, P2 does 10 DB sn, P1 does 10 BJO Round 2: P2
Monday April 10, 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 April 9, 2023 Read More »
CrossFit Main AMRAP 20 min; Teams of 2-3 P1: 50m. sled push (25/25) P2: 3-5 wall climbs P3: rest Lvl6: sled 4×45/2×45, Open standard Rx Lvl5: sled 4×35/2×35, Open standard Sc Lvl4: sled 4×25/2×25, box climb on 30” Lvl3: sled 4×15/2×15, box climb on 24” Lvl2: sled 4×10/2×10, box climb on 20” Lvl1: sled 2×10/1×10,
Friday April 7, 2023 Read More »
CrossFit Main Toes-bar skill A. alt. tabata hollow/arch on floor 20x10x8 (4 min) B. Toes-bar progressions/skill Alt. Tabata :20x:10×8 (8 min) Toes-bar box jump/step overs Lvl6: TTB, 24/20” jump Lvl5: TTH, 20/20” jump or step Lvl4: TTC, any” jump or step Lvl3: TTH, Lvl2: HKR, Lvl2: Any QuickFit Main 4 rounds of: (12 min) 1
Thursday April 6, 2023 Read More »
CrossFit: Main: Pacing drill; 10 rounds (20 min clock) Each round is 2:00, :30 out/:30 rest/ :30 back/ :30 rest Beginning from gym, run out for :30 until coach yells time at :30 mark (look to see where you finished, you’ll need a landmarker to keep track of so you can try to match it
Wednesday April 5, 2023 Read More »
CrossFit: Main: Deadlift + box jump E3 min x 15 0: 3 reps @ 35% + 3-5 jump tall-land tall box jumps 3: 3 reps @ 45% + 3-5 BJ 6: 3 reps @ 55% + 3-5 BJ 9: 5 reps @ 65% + 3-5 BJ 12: 5 reps @ 75% + 3-5 BJ 15:
Tuesday April 4, 2023 Read More »
CrossFit; Main; ‘Mary or Cindy’ Lvl6/5: If you tested into HSPU with no/1 abmat, can do pistols and tested into unassisted pullups; AMRAP 20 min; ‘Mary’ 5 handstand pushups 10 alt. leg pistols 15 pullups Lvl 4/3/2/1: ‘Cindy’ AMRAP 20 min; 5 pullups, 10 pushups, 15 air squats Lvl4: banded pullups, toe pushups, squat Lvl3:
Monday April 3, 2023 Read More »
