CrossFit Main – strength E2:30MOM x 12:30 min pushpress directly into: DB bent over rows* levels found below 0: 3x push press @45% 5x each side DB bent over row 2:30 3x PP @ 55% 5x each side DB bent over row 5: 3x PP @ 65% 5x each side DB bent over row 7:30: […]
Tuesday April 25, 2023 Read More »
CrossFit Main A. Row skill development 1. legs 2. hips 3. arms 4. arms 5. hips 6. legs B. 3 x 5 min / 2 min easy Row three 5 minute pieces. Row/walk for two minutes at light pressure between each piece. Longevity Main Same as CF group class, but 4 min rounds with 2 min
Monday April 24, 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 23, 2023 Read More »
CrossFit Main: 30 min running clock; 5 min row, 5 min bike 4 min row, 4 min bike 3 min row, 3 min bike 2 min row, 2 min bike 1 min row, 1 min bike *goal with this workout is to start at a moderate sustainable pace and increase pace each round as time
Friday April 21, 2023 Read More »
CrossFit Main – strength: E2 min x 10 (6 BS sets) odd min: back squat even min: 3-5 jump TALL land tall box jumps 0: 5x back squat @35% 5x box jumps 2: 5x BS @ 45% 5x BJ 4: 5x BS @ 55% 5x BJ 6: 5x BS @ 65% 5x BJ 8: 5x
Thursday April 20, 2023 Read More »
CrossFit Main E3 min x 10 sets (30 min) 200m run 10 pushups 15 box step ups *if you have been doing level 6/5 with a vest, wear it today. Longevity Main E3 min x 10 sets (30 min) 100m run *scale to bike as needed 5-10 pushups 10-15 box step ups QuickFit/At home Main
Wednesday April 19, 2023 Read More »
CrossFit: Main: 20 min AMRAP: 2 person teams; partners rotate through FULL rounds before switching 5 bar facing burpees 5 hang power clean (~50-60% or 1rm full clean) 5 calorie bike Lvl6: jump over bar, 155/105# Lvl5: jump over bar, 135/95# Lvl4: jump over bar, 115/75# Lvl3: step over bar, 95/65# Lvl2: step over bar,
Tuesday April 18, 2023 Read More »
CrossFit: Main – strength E2:30 min x 10 (5 sets) OHS + jump lunge (no weight) 0: 5x OHS @35% 5x each side jump lunge (10 total) 2:30 5x OHS @ 45% 5x each side JL 5: 5x OHS @ 55% 5x each side JL 7:30 5x OHS @ 65% 5x each side JL 10:
Monday April 17, 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 16, 2023 Read More »
CrossFit: Main: strength E3 min x 15 (5 sets) 0: 5x Front squat @35% 5x each side jump lunge (10 total) 3: 5x FS @ 45% 5x each side JL 6: 5x FS @ 55% 5x each side JL 9: 5x FS @ 65% 5x each side JL 12: 5x FS @ 75% 5x each
Friday April 14, 2023 Read More »
