crossfit
blog
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 […]
Monday EA warm up A) 4 sets – 2 Tempo Front Squat + 2 Front Squat @70-70+% 1RM Front Squat*Rest as needed between sets.**Tempo is 32X0 (3 Seconds down, 2 seconds in the bottom, explode up, no pause before next rep). Metcon – 20 min AMRAP 500m Row 500m Ski Tuesday – Closed Wednesday Buy […]
Monday Buy in – 2:00 Ski OR Row (increasing pace)-Then-3 Sets5 Hanging Scap retractions5 Kip to Swing5 Box Dip then 2 sets 10 Pass Throughs/ 10 Cossack Squats/ 10 PVC OHS Metcon – 3 Sets (1 set every 7 minutes)9-6-3Overhead Squats (115/80)Bar Muscle Ups 6-4-2 or low bar 9-6-3 A)4 sets – 1x 3 Position […]
