CrossFit Main AMRAP 15 min: 5 synchro burpees over bar 10 deadlifts (5 each partner) 20 wall ball (10 each partner) *reps on DL/WB can be split however, but with only 1 person working at a time and each partner HAS to do 5/5, 10/10 Lvl6: DL 225/155# *~50% of 1rm, WB 20/14, 10/9′ Lvl5: […]
Wednesday April 26, 2023 Read More »
CrossFit Test Day 3 ‘Kelly’ 5 rounds for time: 400m run 30 box jumps 39 wall ball shots Longevity 3 rounds for time: Run X meters X box jump/steps x wallball/squats QuickFit 15 min EMOM (3 sets): Station 1: Left Leg Bulgarian Split Squat x 10reps Station 2: Right Leg Bulgarian Split Squat x 10reps Station
Friday, September 28 Read More »
CrossFit: AMRAP 20 minutes of: 5 chest-to-bar pull-ups 10 wall-ball shots 15 kettlebell swings Longevity: AMRAP 15 min: 5 ring rows 10 wallballs 15 russian KB swings Quickfit: AMRAP 10 min: 2 burpee, 2 KB deadlift 4 burpee, 4 KB deadlift 6 burpee, 6 KB deadlift…
CrossFit: gymnastics/skills/asymmetry Skill: Rope Climb/ HShold/ V-ups skill Alternating EMOM x 18min (6 sets) 1. Rope Climb 2. Handstand Hold 3. V-up Longevity: Alternating EMOM x 18 min (6 sets) 1. Rope Lowers 2. Prone Plank Hold 3. Hollow Hold/ Tuck Hold Quickfit: 3 rounds for time: 5 Dumbbell Box Step-Overs 10 Ring Rows 15
CrossFit: Team Workout AMRAP 20 minutes of: 5 pullups 10 wall-ball shots 15 american kettlebell swings *two person team, rotating every movement. Ex: P1 pullups. P2 wall-balls. P1 kettlebell swings. etc… Longevity: AMRAP 20 minutes of: 5 pullups/ring row 10 wall-ball shots 15 russian kettlebell swings *two person team, rotating every movement. Ex: P1 pullups.
CrossFit: Test Day #2 Fran 21-15-9 Thrusters Pull-Ups Longevity: Unweighted Fran 21-15-9 Air squats Ring Row Quickfit: AMRAP 15min: 5 cal Assault Bike 10 Wallball 15 Ring Rows
CrossFit Five Rounds for time (20 minute time cap): 25 Wall Ball Shots 25 Pull-ups QuickFit A. EMOM x 10 DB Snatch x 16/12/8 Burpee over Dumbbell x 10/8/6 B. Tabata Cherry Pickers
CrossFit 50-40-30-20-10 reps for time (20 min time cap) Wallball shots Box Jumps Level 3: Wallball 20# 10’/ 14# 9′ Level 2: Wallball 14# 10’/10# 9′ Level 1: Wallball 14# 9’/ 10# 8′ *scale as needed here to get BIG sets in quickly, if needed, scale to air squats Level 3: box jump 24/20 Level
A. Push press warmup; 10x empty bar, 6 x 30-40%, 5×40-50%, 3x 50-60% work sets: 70%x3, 80%x3, 90%x3 *treat this as an E2min emom. B. 21, 15 and 9 reps for time of: *10 min cap. Wall Ball Burpees
