CrossFit: A. Floor hollow hold/ arch hold 1. alt. tabata x 4 rounds of each odd: hollow hold even: arch hold B. box/parallette tuck/ l-sit hold 1. tabata x 8 rounds C. Pike position leg raises 1. tabata x 8 rounds Longevity: Row/mobility day 5 sets: ~30 min: Row 2-3 min: work 2-3 min on […]
CrossFit: A. Skill: squat prep/ warmup to work weight B. E2 min x 15 min: 3(3sec) pause, back squat @ 80% of rest week 3rm C. Alternating EMOM couch stretch x 6 min QuickFit: 6 sets: Interval runs: 200 m run, Rest 1:1 ratio
CrossFit: Teams of 2: AMRAP 15 min: 1 partner works while other rests Partners rotate whole rounds; 15 DB thrusters 200 m run Longevity: Teams of 2: AMRAP 15 min: Partners rotate whole rounds; 10 DB Thrusters 100 m run QuickFit: Max reps at each station: 5 sets, 15 min: : 30 assault bike cals,
CrossFit: A. Skill: Rope climb skill work B. 3 person teams: AMRAP 9 min: rope climbs 1. Rope lowers 2. Spanish wrap 3. j-hook QuickFit: 4 sets of 3-min sprints of: 5 ring rows 10 abmat situps 15 air squats
CrossFit: A. Skill: Clean and Jerk Skill Work B. AMRAP 10 min: 3/6 – 6/12 – 9/18 – 12/24- 15/30… Clean and Jerk/ situp Longevity: A. Skill: Medicine ball clean skill B. 10 min clock: 1 medball clean / :10 plank hold 2 medball clean / :20 plank hold 3 medball clean / :30 plank
Saturday: Age Group Invitational ALL DAY! Sunday: Rest Day!
Saturday 4/7 – Sunday 4/8 Read More »
CrossFit: A. Skill: Snatch 1. burg warmup 2. pulling positions 3. power snatch from pos 1-2-3 B. AMRAP 8 min: 5 power snatch 10 overhead reverse lunges Longevity: Skills: Rowing Row 1,000 meters time trial QuickFit: Skills: DB manmaker: pushup, l row, r row, deadlift, hang clean, press B. 3 rounds: amrap DB man makers
CrossFit: Skill: Toes to Bar A. Skill training Hollow arch-holds on floor B. Alternating tabata: 20 on x 10 off x 8 Toes-bar Burpees QuickFit: Three rounds for time: 500 m row 21 goblet squat 12 burpees
CrossFit: A. Squat prep/ warmup B. E3 min x 15 min: 3 second pause back squats @ 75% of test week 3rm C. Alternating EMOM couch stretch x 6min Longevity: Alternating EMOM x 5 Min 1: 45 sec DB squat Min 2: 45 sec plate jump Min 3: 45 sec shuttle runs QuickFit: AMRAP 10:
CrossFit: In teams of two, AMRAP 20 min of: 1000 m row 100 DB deadlifts 100 m DB farmers carry 100 DB walking lunges 100 DB shoulder-overhead QuickFit: For max reps/cals: 3 min of burpees 3 min of russian KB swings 3 min of assault bike
