4 Minutes machine to get warmThen Coaches choice barbell warm upWe really want to spend time in the warm up working on hang power clean technique. after the warm up we want to give you enough time to build to 70 percent. Strength Every 2:00 minutes, 5 Sets5 Hang Power CleansPerform all sets between 70-80%...Read More
Warm-Up: Mobility2 Sets, For Quality40 second Elevated Prayer Stretch20 second Extended Reverse Plank BridgeGeneral Prep3 Sets, For Quality5/5 Single Arm Kettlebell Strict Press10 sec Wall Facing Handstand Hold5 Strict Knee to Chest10 Box Step-Ups Strength8:00 minute EMOM5 Strict Press @ 00×0 Tempo @ 50-60%00×0 tempo is fast fast fast! try to actually pull the bar...Read More
We are starting our 6 weeks Zeus cycle. We will tell you about the lifts specifically this week but here is an overview of this cycle. 6 Week Cycle, Starting May 6th and running through June 16h The PRVN Zeus Cycle will be focused around incorporation of more explosive power work with targeting plyometric primer...Read More
We are going to hit some old CrossFit open wokouts as partner wods today! we will let you warm up your deadlift before wod 1Wod 1- split how you wantComplete as many rounds and reps as possible in 13 minutes of:55 deadlifts55 wall-ball shots55-calorie row55 handstand push-ups (sub push press if you want)Men deadlift 225...Read More
Endurance at 8, CrossFit at 9, no Weightlifting at 98amOne person starts at each station. No rest station35 Minute AmrapRowBike Ski Run 200mSwitch spots when the runner gets back9am CrossFitWarm up- Coaches choiceWod 110 Minutes-Run 20020 alt db snatches Wod 210 Minute amrap8 power cleans8 Burpees 8 shoulder to overhead ** use the same bar,...Read More
You DO NOT have to do 100 reps of these movements today. Do whats appropriate for you. Be careful on your pull ups. Drop the number, careful with your hands, don’t rip. Partner up with someone and split the pull ups if you want. Do less reps every movement. like 80, 70 or 60 of...Read More
3 Part Warm-Up ( 15:00-20:00 minutes)Bodyheat3:00 minutes Rowing into..Mobility Drills2 Sets1:00 minute Foam Roller Thoracic Spine Extension30/30 second Glute Smash and Floss30/30 second Couch StretchInto..Stability + Activation2 Sets, For Quality15-20 second Tuck L-Hang10 Hollow Rocks10 second Hollow Hold10/10 Single Leg Barbell Romanian Deadlift10 Snatch Grip Upright RowPrimer Specific Workout Primer (8:00 minutes) .. Coaches Notes3...Read More
Warm-Up:3 Sets, For Quality4 Inchworm to Hollow (3sec Pause at Hollow)5/5 Worlds Greatest Stretch10 Bootstrap Squats20 Lateral Line Hops20 Forward and Back Line Hops30 second Wall Sit MarchSkill10:00 minutesAccumulated Time in Freestanding Handstand HoldLevel 2: Wall Facing Handstand HoldLevel 1: Box Pike Handstand HoldWod TEAM PRVN TUESDAY WORKOUT“The Balrog”4 Rounds, For Reps:3:00 AMRAP4-5-6-7 Wall Walks50...Read More
Warm-Up:2 Sets, For Quality1:00 minute Machine Choice10 Bird-Dogs20 Bear Plank Shoulder Taps10/10 Single Leg Glute Bridges20 second Glute Bridge Hold10 Cossack SquatsWorkout Primer3 SetsPower Clean + Front SquatSquat Clean + Front SquatRest 30 seconds3 Bench PressRest 30-60 seconds*Increase loads up to working weights“The Air Fryer”30:00 minute EMOMmin 1: 3 Front Squats* min 2: 10/8 Calorie...Read More
