4.08.2019
Warm Up Run or Row 250m Ankle and Hip Mobility Then 2 Rounds of: Goblet Squat x 8 @ 30X1 T Push Up x 8 Alt Box Step Up x 8 (24/20″) Workout of the Day A. 4 Sets A1: Back Squat x 6-8 @ 30X1 – Rest 60 seconds A2: Powell Raise x 8-10 …
Warm Up Run or Row 250m Ankle and Hip Mobility Then 2 Rounds of: Goblet Squat x 8 @ 30X1 T Push Up x 8 Alt Box Step Up x 8 (24/20″) Workout of the Day A. 4 Sets A1: Back Squat x 6-8 @ 30X1 – Rest 60 seconds A2: Powell Raise x 8-10 …
Workout of the Day In teams of 2, with only 1 person working at a time (except for the DB Hang C&J) complete as many rounds and reps as possible in 30 minutes of: 500m Medball Relay (250m each) Wallball x 40 (20/14lbs to 10/9′ target) Synchro SA DB Hang C & J x 30 …
Warm Up Row 2 minutes (No Straps) Then 2 Rounds of: Walking Lunge x 50ft SA Ring Row x 5 per @ 2011 Scap Push Up x 10 Workout of the Day A. 4 Sets A1: RFESS x 8 per @ 2010 – Rest 60 seconds A2: SA Bent Row x 8 per @ 2011 …
Before I get to our training block, let me introduce CrossFit’s definition of fitness and then explain how we use that methodology in our programming at Hit & Run. CrossFit lists 10 general physical skills that define fitness. The 10 general physical skills are, Cardiovascular/respiratory endurance Stamina Strength Flexibility Power Speed Coordination Agility Balance Accuracy …
Warm Up In teams of 3, complete 2 Rounds each of: Partner A – Row or Bike 12/10 Cals Partner B – Alt Box Step Up x 10-15 Partner C – Prisoner Good Morning x 5 + Hi/Lo Plank Workout of the Day Performance A. 4 Sets Segmented Clean Deadlift x 3-4 – pause for …
Warm Up Run or Row 250m Then 2 Rounds of: 3pt PVC Hing x 10 SA Ring Row x 5 per @ 2011 TGU x 1 per Workout of the Day A. 4 Sets A1: CGBP x 6 @ 21X1 – Rest 60 seconds A2: Side Bridge x 30 seconds per – Rest 60 seconds …
Warm Up Row or Assault Bike 2 minutes Then 2 Rounds of: Scap Pull Up x 5 TGU x 1 per (SLOW) Workout of the Day A. 3 Sets A1: Strict Pronated Pull Up x 5-7 @ 2011 – Rest 60 seconds A2: Hollow Rocks/Hold x 20-30 seconds – Rest 60 seconds -If this rep …