CrossFit – Fri, Dec 29
CrossFit 5000 - CrossFitBack Squat3 sets of 8 @ 67%Deadlift3 sets of 10 reps @ 65%Barbell Row3 sets of each for quality: 12 Bent over Barbell Rows :20 sec side plank ea side :30 - :60 secs Handstand Hold against the wall...
CrossFit – Thu, Dec 28
CrossFit 5000 - CrossFitPull-upsIn 12 minutes perform a 2 rep weighted pull ups-Strict After each set perform 20 Russian Twist between 10-20kgMetcon (4 Rounds for reps)3 min AMRAP x 4 AMRAP 1 & 3: 30 Box Jump overs -Max Double unders in time remaining Rest :90 secs AMRAP 2 & 4: 150...
CrossFit – Wed, Dec 27
CrossFit 5000 - CrossFitDumbbell Bench PressIn 12 minutes do a Single Arm DB Bench Press ea side For 8 reps ea sideMetcon (5 Rounds for time)Every 4 minutes for 20 minutes (5 sets) 300/250m Row 12 Toes to bar or Hanging Knee Raises 12 Alternating DB Snatch Rx: 22.5kg/15kg Rx+: 32.5/22.5kg...
CrossFit – Tue, Dec 26
CrossFit 5000 - CrossFitFront SquatIn 12 minutes find a heavy rep of the following complex: 1 squat clean + 1 Front Squat + 1 ThrusterMetcon (Time)8 Rounds For Time: 8 Front Rack Reverse Lunges 8 Front Squats 8 Push Press 8 Pull ups -all with the same bar (except for the...
CrossFit – Sat, Dec 23
CrossFit 5000 - CrossFitMetcon (Time)For Time (with a partner) Deliver Present 1: 80m Santa's Sled push (it broke down) 60 Box Step Overs (Holding a present) 120 box Jump overs (while one person holds the present) Deliver Present 2: 800m Present Carry (400m each) 150 Present Swings (75 ea) 100 Lateral Burpees over...
CrossFit – Fri, Dec 22
CrossFit 5000 - CrossFitBack SquatBuild to todays heavy 1 rep max in 20 minutesMetcon (AMRAP - Rounds and Reps)10 min Amrap 12 Alternating DB Snatches 10 DB Goblet Squats 8 Alternating Single Arm Devil Presses Rx: 22.5/15kg...
CrossFit – Thu, Dec 21
CrossFit 5000 - CrossFitPull-upsEveey 2 minutes for 10 minutes Pick a number between 1-20 and work on Kipping Pull ups or chest to barsMetcon (5 Rounds for reps)2:30 ON / 2:30 OFF x 5 10/8 Cal Bike 3 Bar Muscle ups / 5 Chest to bar / 5...
CrossFit – Wed, Dec 20
CrossFit 5000 - CrossFitClean and Jerk20mins to Find a 1RM Clean and JerkMetcon (2 Rounds for reps)For max reps: 2mins Max Wall Balls 2mins Max Double unders 2 mins Max Clean and Jerks Rest 2 mins and repeat Rx : 60/45kg...
CrossFit – Tue, Dec 19
CrossFit 5000 - CrossFitHollow Body HoldEvery minute on the minute for 12 minutes Min 1: :20 sec Hollow Hold Min 2: :20 sec Superman Hold Min 3: Handstand Hold against wall Min 4: 12 Reverse Snow AngelsHandstand Walk12 minutes to practice Handstand Walking with different progressionsMetcon (Time)For Time: 400m Run 25...
CrossFit – Mon, Dec 18
CrossFit 5000 - CrossFitSnatchSpend 20 minutes building to a 1RM Snatch3000m Row (Time)Max Effort Row...