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WORKOUT   OF   THE   DAY

190815

14/8/2019

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CrossFit (Performance)
A.
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1: Muscle-Ups x Max Reps in 45 seconds
(Muscle Up Progression x 3-4 reps)
Station 2: Handstand Walk x 10 meters
(use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)
Station 3: Alternating Pistols x 16-20 reps
(if you’re proficient, add weight with a kettlebell)

B.
Every minute, on the minute, for 16 minutes (4 sets of each):
Minute 1 – 200/150 Meters of Rowing
Minute 2 – 15 Strict Handstand Push-Ups
Minute 3 – 15 Box Jump-Overs (24″/20″)
Minute 4 – 30-Second Front Leaning Rest


CrossFit (Fitness)
A.
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1: Stationary Dips x 10-12 reps @ 2111
Station 2: Nose-to-Wall Handstand Hold x 60 seconds
Station 3: Landmine Row x 8 reps each side @ 2111

B.
Every minute, on the minute, for 16 minutes (4 sets of each):
Minute 1 – 200/150 Meters of Rowing
Minute 2 – 15 Strict Handstand Push-Ups or L-Seated DB Presses
Minute 3 – 20 Alternating Reverse Lunges with KBs/DBs
Minute 4 – 30-Second Front Leaning Rest
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  • Home
  • Programs
    • Group Fitness / CrossFit >
      • Group Fitness / CrossFit
      • Class Schedule
    • Personal Training
    • Nutrition >
      • Nutrition Coaching
      • Healthy Recipes
    • Kids
    • Online Coaching
    • Corporate Wellness
  • Blog