Friday, February 1
CrossFitTest Day #6A) Clean 1 Rep Max B) Toes-Bar
Toes-bar
Friday, November 16
CrossFit + Longevity + QuickFit 2 min alternating stations x 4 rounds (24 min) 1. Assault Bike 2. Toes-bar 3. Burpees *athletes don’t have to all begin on same station, but rotate through in same order
Tuesday, October 30
CrossFit In teams of 2, AMRAP 20 min: 5 toes-bar (partner A) 10 push-ups (partner A) 15 air squats (partner A) 5 toes-bar (partner B) 10 push-ups (partner B) 15 air squats (partner B) 5 toes-bar (partner A) 10 push-ups (partner A) 15 air squats (partner A) 5 toes-bar (partner B) 10 push-ups (partner B) …
Monday, October 8
CrossFit Gymnastics Skill: hollow/arch holds A. alt. tabata hollow/arch on floor :20onx:10offx8 (4 min) B. Toes-bar progression/skill WOD: AMRAP 8 min ascending ladder: Bike 2 cals, 2 toes-bar Bike 4 cals, 4 toes-bar Bike 6 cals, 6 toes-bar… Longevity A. hanging knee raise skill B. AMRAP 8 min ascending ladder bike 1 cal, 1 hanging …
Thursday, October 4
CrossFit AMRAP 7 min: 1 box jump, 1 toes-bar 2 box jump, 2 toes-bar 3 box jump, 3 toes-bar… QuickFit 5 rounds for max calories/reps of: (15 min) 30 seconds of Rowing Rest 30 seconds 30 seconds of Reverse Lunges Rest 30 seconds 30 seconds of Assault Bike Rest 30 seconds
Tuesday 1/30
CrossFit: Teams of 2 alternate movements to complete AMRAP 20 min: 3 Strict handstand push-ups 6 Pull-ups 9 Toes-bar 12 Russian KB Swings 15 Calorie Row Partner A does 3 strict HSPU, Partner B does 6 pull-ups, Partner A does 9 toes-bar, Partner B does 12 Russian KB Swings, Partner A does 15 cal row, …
Tuesday 1/23
CrossFit: 21-15-9 reps for time: Toes-bat Front squat Box jumps QuickFit: In teams of two, partners alternate rounds for as many rounds and reps as possible in 15 min of: 5 DB push presses 10 burpees
Thursday 1/18
CrossFit: gymnastics A. Toes-bar progressions/skill B. Tabata toes-bar 20x10x8 QuickFit: 21-15-9 Box step overs Alt. arm DB snatch
