Barbell Warm-up Every 90sec Sets 1-2 Hang Clean + Clean + Jerk Sets 3-4 Clean + Clean + Jerk Sets 5-8 Clean + Jerk Workout of the Day 40 Cal Row Then 4rds of: 12 Russian KBS (53/35) 10 Ball Slam (25/15) 8 Pull-up Rx + 70/53 and C2BRead More
Mobility: Shoulders Skill: Rowing Technique Workout of the Day 500m Run 50 Cal Row 50 DU 50 “Core” 400m Run 40 Cal Row 40 DU 40 “Core” 300m Run 30 Cal Row 30 DU 30 “Core” “Core” = choice of: V-ups, Candlesticks, Windshield Wipers, Russian Twists, Hollow Rocks, Supermans Finish: Spend 5min on Banded Hip […]Read More
Warm-up: 200m Run then 3rds of: 2 Wall Walk 10 Bird Dog 6 Ring Push-up Strength: Push Press 5×70, 4×75, 3×80, 2×85% Workout of the Day With a running clock, 3:00min AMRAP 400m Run 30 Wall Ball (20/14) 30 Deadlift (135/95) 30 HSPU Rest 2min @ 5:00 For Time 400m Run 30 Wall Ball (20/14) […]Read More
Warm-up: 200m Run then 3rds of: 10 Deadbug 10 Shoulder Taps 10 Dislocates Skill EMOM x 12 1) Muscle-up x 2-3 2) KB/DB Box Step-up x 10 3) L-sit or Hollow Hold x 30-45s Workout of the Day 10min AMRAP 6 Power Clean (155/105) 8 T2B 10 Box Jump (24/20)Read More
Warm-up: 200m Run then 3rds of: 5 Thruster (45/35) 6 Back Rack Lunges 7 HR Push-up Strength: Back Squat 6×65 6×75 4×85 2×90% Then Rest 2min 1 set Max Reps @ 78%. CF Mainsite 12/20/16 10 Thruster (135/95) 50 DU 8 Thruster 40 DU 6 Thruster 30 DU 4 Thruster 20 DU 2 Thruster 10 […]Read More
CrossFit Winter Park – CrossFit 2 person team Barbell must be empty before starting. You MUST use clips each lift or it does not count and you have to repeat the lift. Complex is unbroken. Cannot drop after the power clean. One person working at a time in the AMRAPS. Scores are total combined reps […]Read More
Tomorrow is a tough benchmark workout so take it easy today and make sure you are fresh and ready for tomorrow. Mobility: Hips Midline/Stability: 3 sets 1) BB Hip thruster x 10 (back on bench) 2) Weighted Plank Hold x 60sec 3) Bottoms Up KB Carry x 1 length R arm/1 length L arm Skill: […]Read More
