CrossFit Main: Row 4 x 1000m / 3 min active recovery *Goal pace is 2k time trial pace Longevity Main: Row 4 x 4 min on x 3 min “off” light recovery QuickFit/ At home WOD Main: 20 min 4×4 min on x 2 min “off” light recovery
Friday May 26, 2023 Read More »
CrossFit Main Overhead Squat E3 min x 15 0: 5 reps @ 35% 3: 5 reps @ 45% 6: 5 reps @ 55% 9: 3 reps @ 65% 12: 3 reps @ 75% 15: AMRAP reps @ 85% *between each set perform light-mod intensity bike/row/ski 3. Core work: tabata core of choice QuickFit Main double
Thursday May 25, 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 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 »
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 »
CrossFit Main E2:30MOM x 12:30 min deadlift directly into: 5 jump lunge each side- 10 total 0: 5x DL @45% 5x JL- each side 2:30 5x DL @ 55% 5x JL 5: 5x DL @ 65% 5x JL 7:30: 5x DL @ 75% 5x JL 10: 3x DL @ 85% 5x JL 12:30: AMRAP reps
Thursday May 11, 2023 Read More »
