crossfit
blog
Monday Buy in – EA Warm Up A) Back Squat – 5×3 @73-78% B) Front Squat – 5×3 @78-83% Metcon – AMRAP 12 Minutes 60 Deadlifts (115/80) 40 Hang Power Clean and Jerks (115/80) 20 Thrusters (115/80) Max Calorie Bike Tuesday Gym is closed for regular classes Tama is opening the gym for Open gym […]
Monday Buy in – 2 Sets 1:00 Jog/Run (increasing pace) (row) 10 Kip to Swing 10 Alt. Leg V-Up 10 Walking Lunge A) Back Squats – 3×3 @ 65-75%B) Front Squats – 3×3 @70-80%Metcon – 3 Sets: (1 set every 7 minutes) 200m Run 10 Toes to Bar 10 Dumbbell Front Squats (2×35/25) 20ft Front […]
Monday Buy in – EA Warm up A) 10 Minute EMOM 1 Front Squat *Start around 70% and build to a heavy single for the day. If you don’t feel good, stay around the 70-85% rangey Metcon- 14 Min AMRAP 25/20 Cal Bike 18 C2B Pull ups 1 min rest Buy out – Foam Roll […]
Monday Buy in – EA Warm Up A) 10 sets – 1 Pause Back Squat + 2 Back Squat @ 75-85% 1RM Back Squat *Rest as needed between sets. **Pause for 3 seconds in the bottom Metcon – 8 Min AMRAP 12 Burpee Box Jumps 24/20 24 KB Swings 53/35
Monday – Closed Happy Thanksgiving!! Tuesday Buy In- EA Warm Up METCON – 6 Rounds 13/10 Cal row 50ft Single DB Lunge (35/50) 20 Russian Twists 50 ft Heavy Farmer carry (L•+R) Wednesday Buy in – 3 Sets50 Single Under10 Single Arm Bench Press (each arm, moderate)5 Box Jump w/Step Down3-5 Deadlifts (building in weight) […]
Monday Buy in – EA Warm Up Conditioning- 7 Sets400m Run with Decreasing Rest After set 1 = 3:00 restAfter set 2 = 2:30 restAfter set 3 = 2:00 restAfter set 4 = 1:30 restAfter set 5 = 1:00 restAfter set 6 = :30 rest Machine Options:Row – 500mBike Erg – 1000mAir Bike – 30 […]
