crossfit
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Monday Buy in – .EA Warm up A) 3 Sets – 10 Sumo Stance Good Morning (45/35) 10 Single Leg Hamstring Curl (each leg) 10 Gorilla Row *rest as needed between sets A) 1 Snatch + 1 Overhead Squat – 7-8 sets building from 55% to max for the day Metcon – 4-5 sets 30ft […]
Monday Buy in – 2 Sets 10 Banded Glute Bridge / 10 Cossack Squat with Thoracic Rotation / 5 Broad Jumps / 30 sec Supinated Hang A) 3 Sets – 5 Single Arm Dumbbell Snatch + Push Press 10 Barbell Back Rack Jumping Lunges (total) :45 Supinated Grip Banded Pull Aparts rest as needed between […]
Monday Buy in – 3 Sets 12 Good Mornings (light BB) :30 Hamstring Walk in and out 10 DB Row A) Back Squat EMOM x 10 min 1-5 min 2 reps at 70-80%into 6-10 min 1 rep at 85+% Metcon – 12 Min AMRAP 2-4-6-8…. Strict Pull Up and OHS 115/85 Tuesday Buy in – […]
Monday Buy in – EA Warm up A) 3 Sets – 8 Single Arm Kettlebell Bottoms up Press (each arm) 10 Barbell Back Rack Jump Squats :45 Weighted Plank Shoulder Taps rest as needed between sets B) Front Squat – 5 @ 50%, 3 @ 60%, 2 @ 70%, 2 @ 80%, 1 @ 85%, […]
Monday Buy in – EA Warm Up A) 3 Sets 10 Straight Arm Banded Lat Pull Down 12 Banded Glute Bridge w/1 second hold at the top of each rep. :30 Hollow Rock Hold B) 5 Back Squat @50% 1RM Back Squat 3 Back Squat @60% 1RM Back Squat 2 Back Squat @70% 1RM Back […]
Monday open gym at 10 am Tuesday Buy in – EA Warm up A) Hang Power Snatch – 2×3 @ 65% and 3×2 @ 70% B) 10 min EMOM – 1 Front squat start at 65% and build Metcon – 12 Min AMRAP 12 Burpees 15 Cal Row or Ski 18 Box Step overs Friday […]
