Don’t forget what your CrossFit heroes are doing to get where they are. They earned those spots. https://breakingmuscle.com.au/au/fitness/do-you-have-what-it-takes-to-go-to-the-crossfit-games Warm Up 500 Meter Row 30 OHS with a pvc Grab an empty for 0-2 minutes 5 power position snatch 2-4 minutes 5 Hang Snatches 4-6 Minutes 5 Full snatches Or power plus overhead squats Strength Take...Read More
Be to class on time today! We’re going long!!!! Don’t be a hero… nobody remembers if you were going RX if the ambulance has to come because you fell off the rope. Pick one option below and stick with it.. no mix and match. This isn’t the Mcdonalds pick 6 dollar menu. Warm up 2...Read More
Here is a great article on intensity over volume. More is not better, better is better. Get comfortable with being uncomfortable. “going through the motions” doesn’t equal results. http://www.crossfitinvictus.com/blog/volume-or-intensity/ Warm up: 800M run with your rival. Run 400m out slow.. rest a minute.. race back. 2 Rounds 5 Toes to bar or knee raises (figure...Read More
Warm up- Partner Bike- 10 Minutes total 1 minute on one minute off 30 Air Squats to depth- One second paust 30 Push ups Strenght Back Squats- De load week 4 sets of 10 at 60 percent work on form Wod- Cindy 20 Minute Amrap 5 pull ups 10 push ups 15 squatsRead More
Warm up 5 minute bike 3 rounds 10 burpees, 10 weighted good mornings (bar only) Strength- Three weeks into a strength cycle you should have a good idea of your max lift. Today’s lift is DEADLIFT FIRST- Take 90 percent of your one rep max, write it down… that it is the number you are...Read More
Warm up- 4 Rounds 5 push ups 10 pull ups or pull ups progressions 15 Squats Strength- Three weeks into a strength cycle you should have a good idea of your max lift. Today’s lift is Bench Press. FIRST- Take 90 percent of your one rep max, write it down… that it is the number...Read More
Warm up- 800m run with a wall ball and a partner… Do 30 Partner wall balls when you get back. If you start class early, by yourself, you get to do this again at the top of the hour. Fun Strength Today- Will take most of the hour, but it wall starts with a review...Read More
Warm up is a 5 minute bike or row. Meet at the board by 7 after Review of movements will the rest of the warm up With a PVC or empty bar do the following EMOM 0-2 Minute 10 Strict Presses 2-3 miuntes 10 power position snatches 3-4 minutes 10 Hang snatches (full or try...Read More
Watch for details about the muscle gain challenge….. Warm up- Row 1000 Meet at the front of the room for 30 Perfect air squats with a 1 second hold at the bottom.. together.. Find a squat rack with some buddies. Strength- Three weeks into a strength cycle you should have a good idea of your...Read More
