Warm Up Row, Bike, or Ski 2 minutes Ankle, Hip, Front Rack Mobility Then, 2 Rounds of: Double KB Front Squat x 8 @ 30X1 Wall Walk x 2-3 Workout of the Day A. 4 Sets A1. Front Squat x 4-6 @ 30X1 – Rest 90 seconds A2. HSPU x max reps in 45 seconds […]
Warm Up Run or Row 250m Then, 2 Sets: Hang from Bar x 30 seconds OH + Farmers Carry x 50′ per Burpee Broad Jump x 3 Workout of the Day A. 3 Sets A1. Strict Wide Grip Pull Up (Pronated) x 5-7 @2011 – Rest 60 seconds A2. Strict Pull Up (Pronated) x max
Warm Up Row or Bike 3 minutes Then, 2 Rounds: SA Half Kneeling Press x 6/per Prisoner Good Morning x 6 Hi/Lo Plank x 30 seconds Workout of the Day A. 4 Sets A1. Press x 4-6 @ 20X1 – Rest 60 seconds A2. Hollow Hold/Rocks x 30-45 seconds – Rest 60 seconds B. Complete
Warm Up Row, Bike, or Ski 2 minutes Then, 2 Rounds of: Prisoner Good Morning x 10 Box Jump/Step Down x 5 FLR x 30 seconds Workout of the Day A. 3 Sets A1. Deck Squat x 10 A2. Weighted Pull Up x 4-6 @ 2011 OR Negatives x2-3 @ 50A1 A3. Ring Support Hold
Memorial Day is fast approaching which means we’re only a few days away from our annual Murph workout. Murph is a brutal hero workout that the CrossFit community traditionally completes every year. I have completeted and coached Murph at least once a year for the past 6 years and wanted to share some tips to
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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
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