Warm up: 2 minutes on a thing / 12 Kang squats / 12 GHD sit ups Back squat: 5 x 5 @ 75% (Be realistic with your strength levels, don’t over estimate where you’re at) 2. 6 Rounds for time: 8 Toes to bar 12 Deadlifts @ 155 / 103 16 Lateral barbell jumps
Category Archives: CrossFit
Summer 2020 Strength Cycle
We will be focusing our strength work on Back squat, Front squat, Push Press and Power cleans for the next Month and a half Summer 2020 Strength cycle: Week 1 Back squat: 5 x 5 @ 75% Push press + Jerk: 5 x 4 @ 80% (end each set of push presses with 1 jerk)Continue reading “Summer 2020 Strength Cycle”
WOD Saturday June 6th
In teams of 2 or 3: Accumulate 25 Rope climbs *Every minute begins with 10 alternating burpees ( I go you go x 5 each) at the 20 minute mark take 8 minutes to find a max: Clean + Front squat + 2 jerks
WOD Friday June 5th
Warm up: Butt kickers / Toy soldiers / Ground to overhead with a plate Super set x 6 sets: Pendlay Row x 6 Seated box jump x 3 2. 12 Rounds for time: 6 Overhead squats 8 Wallballs
WOD Thursday June 4th
Warm up: Banded good mornings / sit ups Super set x 5 Glute ham raise x 10 30 – 60 Second plank 2. As many rounds as possible in 10 minutes of: 10 Dumbell / Kettlebell thrusters 10 Pullups 10 Dips ( ring or parallel bar )
WOD Wednesday June 2nd
Warm up: Empty barbell work Ride a thing for 30 minutes * Every minute hop off and do: First 15 Minutes 1 power snatch Second 15 minutes: 1 snatch *Cruise on the implement but give yourself a goal to reach by the end of the 30 minutes. *Don’t punk out on the weight of theContinue reading “WOD Wednesday June 2nd”
WOD Tuesday June 2nd
Warm up: 2 Rounds of: Ring row x 12 / Plate raises x 12 Weighted Pullup: 5, 5, 3, 3, 1, 1 2. 8 Rounds for time: 2 Muscle ups 12 Kettlebell swings
WOD Monday June 1st
Warm up: 400 meter run / 12 GHR / 12 GHSU / 12 Kang squats Every 3 minutes for 5 sets: 3 Front squats + 3 Back squats First set should be about 70ish % of your best front squat. Go up from there. 2. For time: 20 Burpees 10 Power cleans 10 Cleans 20Continue reading “WOD Monday June 1st”
WOD Saturday May 30th
FIGHT GONE BAD 3 Rounds For Total Reps in 17 minutes 1 minute Wall Ball Shots (20/14 lb) 1 minute Sumo Deadlift High-Pulls (75/55 lb) 1 minute Box Jumps (20 in) 1 minute Push Press (75/55 lb) 1 minute Row (calories) 1 minute Rest
WOD Friday May 29th
Warm up: X walk / Butt kickers / Toy soldiers Deadlift: 10, 8, 6, 4, 2 2. “Annie” 50,40,30,20,10 reps for time of: Double unders Sit ups
CrossFit Havoc 