Thursday 3.29.18 CrossFit
Strength 1a: Front Squat 4×4 @70% 1b: Sumo Deadlift 4×3 @70% Complete 1A + 1B every 2min Reset on each rep. Coach Call Warm Up 3 sets building to 70% Intent: Speed Front Squats/Sumo Deadlifts today. Both should only take about 3 sets of warm-up. We will go right from Front Squats to Sumo Deadlifts […]
Thursday 3.29.18 & Friday 3.30.18 Bootcamp
Conditioning For Total Time 27-21-15-9: Calorie Row Calorie Assault Bike – Directly Into – 9-15-21-27: KB SDLHP Box Jump Overs – Directly Into – 27-21-15-9: DB Thrusters Burpees (35:00 CAP) Intent: Every so often you just need a workout to suffer through, and here’s one of those. A mix of different reps schemes and 3 different […]
Wednesday 3.28.18 CrossFit
Metcon PENALTY AMRAP 20 500 Meter Row 200m Farmer Carry (70,55) 90s Bike 100m Stone/Bag Carry 20 Goblet Squats (70,55) *Every drop on either carry = 10 Russian KB Swings Intent: The goal of today is to complete 100% of the farmers carry unbroken. This workout will feel more like a grind as you back […]
Wednesday 3.28.18 Bootcamp
Warm-up Movement Review Athletes prepare equipment and complete 5-10 reps/cals” Conditioning 3 Rounds 50 Goblet Walking Lunges (25 ea) 40 KB Swings 30 Calorie Row 20 Burpees Over Rower 10 Calorie Assault Bike (40:00 CAP) Intent: This workout will be a true grind. Each movement will attack the heart rate, make sure the athlete establishes a […]
Tuesday 3.27.18 CrossFit
Strength Split Jerk – 1RM Coach Call EMOM 2: 4,4,3,3,2,2,1,1.. – Try to beat your current max by 5# – From the rack – Beginner: 10 x 3 focusing on technique Intent: Take 8-10 sets to build to a new max, but have a plan in mind. Don’t be afraid to drop weight from overhead […]
Monday 3.26.18 CrossFit
Strength Back Squat 1×2 Intent: Build to a new 2RM in the Back Squat. The goal is to hit your current 1RM for 2 today. Take 6-8 sets and progressively build in weight increasing your rest interval as the weight gets heavier. Metcon Prep 2 Sets at fast pace: 5 Deadlifts 4 Hang Power Cleans […]
Monday 3.26.18 Bootcamp
Warm-up 3 Sets: 20 Hollow Rocks 15 Tuck-Ups 10 Supermans Conditioning 5 Rounds 48 Mountain Climbers (2 ct) 24 Sit-Ups 12 Ring or Box Dips 24 Alt DB Snatch 48 Double Unders (1:1 singles) (30:00 CAP) Intent: Fun mix of a couplet and a single modality workout. The overall challenge will be to keep the efforts […]
Sunday 3.25.18 CrossFit
Metcon CrossFit Open “18.5” OR In teams of 2 for time: Run 1 mile or Row 2k – Then – 100 DB Snatches + OH Lunges L+R Then, Run 1 mile or Row 2k Rx+: (55,35) Rx: (45,25) L2: (35,20) L1: (25,15) *1 works 1 rest. Including run/row Intent: Today’s piece is intended to be […]
Saturday 3.24.18 Bootcamp
Warm-up Movement Review Athletes prepare equipment and complete 5-10 reps/cals” Conditioning AMRAP 15 12 Calorie Assault Bike 15 Wall Balls – Directly Into – AMRAP 4 Burpees – Directly Into – AMRAP 15 12 Calorie Assault Bike 15 Wall Balls – Directly Into – AMRAP 4 Burpees Intent: Fun mix of a couplet and a single […]
Thursday 3.22.18 CrossFit
**Winter Storm Toby Schedule Update** 3.22.18: Normal schedule resumes at 12pm Metcon AMRAP 11 1 Rope Climb 15′ 3 Power Snatches (95,65) 10 Burpees – Rest 2min – AMRAP 11 10 Pull Ups 8 Hang Power Snatches (95,65) 10 Burpees – Rest 2min – AMRAP 11 10 Bar Hops 8 SDHP (95,65) 10 Burpees Rx: […]
