01 Sep, 2020 9.1.20 Metcon For 8 mins cycle through: 8 No Jump Burpees 8 Prone WTY Stretches 8 DB Z Press (easy to moderate) 16 Banded Pull Aparts Metcon EMOM x 4 mins: 1. 5 Single Arm DB Push Press (left arm) 2. 5 Single Arm DB Push Press (right arm) Directly into.. EMOM […]
01 Sep, 2020 CFC 9.1.20 Metcon (Time) AQAP complete 10 round of: 4 Burpees 8 Push Ups 12 Squats 16 Mountain Climbers 20 Jumping Jacks Time Cap: 15 mins Metcon EMOM x 20 mins: 1. 5 Devil’s Press (35/20) 2. 12/8 Cal Assault Bike TABATA Hollow Hold / Plank
31 Aug, 2020 PL AHW 8.31.20 Please check your email for the invite to our 10:15am Zoom workout! Coach Led Warm Up Metcon (Time) AQAP complete 10 rounds of: 2 Toe Touch and Extend 4 Push Ups 6 Squats 8 Mountain Climbers 10 Jumpong Jacks Time Cap: 20 mins Start with 200m walk. Complete 200m […]
31 Aug, 2020 CFC 8.31.20 Metcon EMOM x 16 mins: 5 DB Deficit Push Ups (25/15) 5 DB Cleans 5 DB Squats 5 DB Push Press Metcon (3 Rounds for reps) Complete 3 sets of AMRAP x 2 mins: 5/side OH Plated Lunges (45/25) 10/6 Cal Row or Assault Bike Rest 1 min between sets […]
31 Aug, 2020 8.31.20 Metcon 90 secs/side Banded Hamstring PNF Stretch Then complete 2 sets of: 1 min Row / Assault Bike 5 Sumo Inchworms 10 Good Mornings 10 Banded Hip Thrust Sumo Deadlift (8-6-4-6-8) In 20 mins build to a heavy 8 rep. Start your first set of 8 with an overhand grip. Then […]
30 Aug, 2020 8.30.20 2018 CrossFit Regionals Event 5 (Time) AQAP complete: 50 HSPUs 50 T2B 50 Cal Assault Bike 50 DB Box Step Overs (24/20) 50ft Right Arm OH DB Lunge (70/50) 50ft Left Arm OH DB Lunge Time Cap: 40 mins
29 Aug, 2020 BB 8.29.20 Mobility and Barbell Warm Up Paused Split Jerk (Build to a heavy but perfect 3 rep) Begin the Split jerk movement and pause at the bottom of the dip before completing the movement Push Press (Weight) Complete 4 sets of: 5 Push Press (building) Rest as needed 4 Hurdle to […]
29 Aug, 2020 CFC 8.29.20 Metcon EMOM x 9 mins: 1. 100m Run 2. 8 Down Ups 3. 10 Spiderman Lunges with Thoracic Twist Metcon (AMRAP – Rounds and Reps) Partner AMRAP x 15 mins of: A – 15/11 Cal Row or 10/8 Cal Assault Bike B – Amrap of: 10 Plate Ground to Overhead […]
28 Aug, 2020 PL AHW 8.28.20 Please check your email for the invite to our 10:15am Zoom Workout! Coach Led Warm Up Metcon Back to Back AMRAPS 0-10 mins: 400m Walk 3 rds of: 5/side Crossovers 10 Push Ups 15 Air Squats 10-20 mins: 400m Walk 3 rds of: 4 DB Press 6 Dips 8/side […]
28 Aug, 2020 8.28.20 Metcon EMOM x 6 mins: 1. 40 sec Row 2. 40 sec Supine Plate Press 3. 40 sec Banded Pull Aparts Bench Press (Weight) Complete 4 sets of: 2 Bench Press (build to heavy 2 rep) Rest 30 secs 2 Weighted Strict Chin Ups (build to heavy 2 rep) Rest 2 […]
200m Run
90 secs/side Couch Stretch
90 secs Wrist Stretch on the floor
Then complete 2 sets of:
50 Single Under Jump Rope
6/side Single Arm KB/DB Front Rack Rear Foot Elevated Split Squats
6/side DB/KB Single Leg Romanian Deadlifts
6 KB/DB Goblet Squats
AMRAP x 10 mins:
10 Push Press (115/80)
10 Front Rack Lunges
1 Rope Climb / 3 Lay to Stands / 10 Pull Ups / 15 Ring Rows
In the time remaining complete 2-3 sets of:
30 sec Hollow Hold
30 sec Plate Oblique Twist
1 min Front Plank Hold
Rest 30 secs
Before Class
Complete 3 sets of:
5 Behind the neck Strict press + 5 Snatch Balances
(Build to a challenging but perfect load using your Split Jerk grip, not you Snatch grip)
Complete 5 sets from the high blocks (above your knees) of:
3 Snatch Pulls + 2 Power Snatches + 1 OH Squat
Start at 60% of your 1RM Power Snatch and build to about 70%
Rest 2 mins between each set
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