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CrossFit – Tue, Oct 15 General Warm-up (Checkmark) 1 set:5 inchworm + push-ups5 over/under-the-fence/direction100-meter jog 1 set:5 push-ups from the knees5 elbow-to-instep/leg100-meter run (faster) 1 set:5 push-ups:20 Samson stretch/leg 241015 (Time) – RX –3 rounds for time:21 push-ups12 hang power cleans (95/135 lb)800-m run – INTERMEDIATE –3 rounds for time:15 push-ups12 hang power cleans (65/95 […]

CrossFit – Mon, Oct 14 General Warm-up (Checkmark) 2 rounds:200-meter jog10 toe touches10 calf raises10 unweighted good mornings5 inchworm + 1 push-ups Deadlift (Pre-workout: EMOM 9: 1 deadlift ) 241014 (Time) – RX –10 rounds for time:30 double-unders3 deadlifts (205/315 lb) – INTERMEDIATE –10 rounds for time:20 double-unders3 deadlifts (155/225 lb) – BEGINNER –10 rounds

CrossFit – Sun, Oct 13

CrossFit – Sat, Oct 12 Team of Three (Calories) AMRAP 30 120/90 Calorie Bike 90 Power Snatches 115/85 120/90 Calorie Bike 90 Clean & Jerks 135/95 Max Calorie Bike -One person works at a time -Split reps as you’d like -Mixed Team Calories – 2 Guys, 1 Girl 110 – 2 Girls, 1 Guy 100

CrossFit – Fri, Oct 11 Metcon (7 Rounds for reps) – RX –Every 3:00 x 7 sets:2 power cleans2 thrusters– Increase loading across as many sets as possible. Metcon (Time) 21-15-9 Burpee Pull-ups Step-ups

CrossFit – Thu, Oct 10 General Warm-up Running line drill warm-up 1-2 rounds:Hip rotations – out and aroundHip rotations – in and outHeel walksToe walksOutside feetInside feetA skipsB skipsC skipsHigh kneesButt kicksKaraokeSkipping (forward/back/height/length)Shuttle runs 241010 (Time) – RX –3 rounds for time:600-m runRest 1:00400-m runRest 1:00200-m runRest 1:00– Score = total time. – INTERMEDIATE –Same

CrossFit – Wed, Oct 9 General Warm-up Plyometric warm-up Progression // FocusCalf raises // Press onto the toes.Plate toe taps // Increase speed with each tap.Step-up // Try to press only off a single leg.Drop-and-land off of plate // Land in a good squat position.Step-up + squat landing // Land softly in a good squat

CrossFit – Tue, Oct 8 General Warm-up 3 sets::30 easy pace:20 moderate pace:10 fast pace– Row, ski, or bike. 2 sets:5 elbow-to-instep/leg:30 unweighted good mornings5-10 step back lunges/leg5-10 single-leg toe touches/leg 241008 (AMRAP – Rounds and Reps) – RX –AMRAP 12:25/36 cal on any machine72 double-unders – INTERMEDIATE –AMRAP 12:20/28 cal on any machine50 double-unders

CrossFit – Mon, Oct 7 Choose one lift Power Snatch (Weight) Power Snatch2 sets of 5 reps at 50-60%+5 sets of 4 reps at 60-70%+3 sets of 3 reps at 70-80% – Welcome to week three of our Strength cycle. Stick with the lift you chose in week one. – Use a recent one-rep-max to

CrossFit – Sun, Oct 6