Warm Up Row 500m or Run 400m Dynamic Drills Then Dislocates x 10 KBS x 10 Push Press x 10 (45/35) Workout of the Day A. 4 Sets A1: Push Press x 6-8 reps – Rest 45 seconds A2: Double Unders x max reps in 30 seconds – Rest 45 seconds A3: Side Bridge x …
Warm Up Jumprope 3 minutes Dynamic Drills Then 2 rounds of: Walking Lunge x 1 length Inchworm x 5 Scap Pull Up x 10 Workout of the Day A. 4 Sets A1: Weighted Step Up x 6-8 per – Rest 60 seconds A2: Toes to Bar x 6-8 (strict if possible @ 3010 – Rest …
Warm Up Row 400m Dynamic Drills Then T Push Up x 10 Good Morning x 10 Ring Row x 10 Workout of the Day A. 4 Sets A1: CGBP x 8-10 reps @ 31X1 – Rest 60 seconds A2: SA Bent Row x 8-10 per @ 21X1 – Rest 60 seconds B. For time, complete …
Warm Up Row 300m Dynamic Drills Then 2 Rounds Dislocates x 10 Snatch Grip Push Press x 10 OHS x 10 Power Snatch Instruction Workout of the Day A. 5 Sets 3 Position Power Snatch (Mid thigh, above the knee, below the knee) Each set is 3 reps, one from each position. B. 10 …
Warm Up Jumprope 3 minutes Dynamic Drills Ankle & Hip Mobility Then Walking Lunge x 1 length Burpee Broad Jump x 1 length Goblet Squat x 10 @ 30X1 Workout of the Day A. 4 Sets A1: Back Squat x 8-10 reps @ 30X1 – Rest 60 seconds A2: Lying External Rotations x 8-10 per …
This month’s spotlight is on Elizabeth. She has made some serious progress and has a great story. . If you are thinking of starting CrossFit and you are feeling intimidated or reluctant or looking for motivation then please take a minute to read Elizabeth’s story. Elizabeth was our very first member and here …
Warm Up Jumprope 3 minutes Dynamic Drills Then Dislocates x 10 Snatch Grip Push Press x 10 OHS x 10 Power Snatch Instruction Workout of the Day A. 4 Sets A1: Power Snatch x 1.1.1.1 – Rest 5 seconds between reps A2: Double Under x max reps in 30 seconds A3: Side Bridge x 30 …
Warm Up Row or Run 250m Dynamic Drills Then 2 Rounds Box Jump/Step Down x 5 KBS x 10 Goblet Squat x 10 Clean & Jerk instruction Workout of the Day A. Clean & Jerk -15 minutes to build to a “heavy” single -let your speed and mechanics dictate what is “heavy” for you. B. …
Warm Up Jumprope 3 minutes Dynamic Drills Then 2 Rounds of: Walking Lunge x 1 length Bear Crawl x 1 length Scap Pull Up x 10 Workout of the Day A. 4 Sets for Quality of: Rope Climb x 2-3 HSPU x 6-8 or Wall Walk x 3 Alt Pistol x 6-10 Double Under x …
Warm Up Row 500m Dynamic Drills Then Dislocate x 10 Good Morning x 10 Scap Push Up x 10 Workout of the Day A. Press – 1RM For the press, perform the following reps and percentages: * Set 1 – 60% of possible 1-RM x 3 reps * Set 2 – 75% of possible 1-RM …
