 CrossFit (Performance)
A. For time: 80 Double-Unders 40 Russian Kettlebell Swings (32/24 kg) 20 Ring Dips 10 Bar Muscle-Ups 800 Meter Run 10 Bar Muscle-Ups 20 Ring Dips 40 Russian Kettlebell Swings 80 Double-Unders Compare results to January 23, 2019. B. Every minute, on the minute, for 15 minutes (3 sets of each): Minute 1 – Supine Ring Rows x 8-10 reps @ 2111 Minute 2 – Side Plank (Left) x 40 seconds Minute 3 – Side Plank (Right) x 40 seconds Minute 4 – Reverse Snow Angels x 15 reps (slow & controlled) Minute 5 – Hollow Rocks or Hold x 30-40 seconds CrossFit (Fitness) For time: 60 Jumping Lunges 40 Russian Kettlebell Swings 20 Push-Ups 10 Strict Chest-to-Bar Pull-Ups 800 Meter Run 10 Strict Chest-to-Bar Pull-Ups 20 Push-Ups 40 Russian Kettlebell Swings 60 Jumping Lunges Compare results to January 23, 2019. B. Every minute, on the minute, for 15 minutes (3 sets of each): Minute 1 – Supine Ring Rows x 8-10 reps @ 2111 Minute 2 – Side Plank (Left) x 40 seconds Minute 3 – Side Plank (Right) x 40 seconds Minute 4 – Reverse Snow Angels x 15 reps (slow & controlled) Minute 5 – Hollow Rocks or Hold x 30-40 seconds
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 CrossFit (Performance)
In teams of two, with only one person working at a time, complete as many rounds and reps as possible in 30 minutes of: 800 Meter Run 80 Walking Lunges with Kettlebell Farmer’s Carry 400 Meter Kettlebell Farmer’s Carry (walk together – only one partner carrying KBs at a time) 40 Single-Arm Kettlebell Push Presses (switch arms and partners as needed) Each pair only gets one set of KBs or DBs. They should be heavy – especially on the single-arm push presses. CrossFit (Fitness) In teams of two, with only one person working at a time, complete as many rounds and reps as possible in 30 minutes of: 800 Meter Run 80 Walking Lunges with Kettlebell Farmer’s Carry 400 Meter Kettlebell Farmer’s Carry (walk together – only one partner carrying KBs at a time) 40 Single-Arm Kettlebell Push Presses (switch arms and partners as needed) Each pair only gets one set of KBs or DBs. They should be heavy – especially on the single-arm push presses.  CrossFit (Performance)
A. Every 2 minutes, for 16 minutes (8 sets): Hang Clean x 1 rep Start at around 65-70% of your 1-RM, and try to build by 2-3% per set. B. For time: Row 1500 Meters 15 Hang Cleans (225/135 lbs) 30 Alternating Pistols (single-leg squats) CrossFit (Fitness) A. Three sets of: Hanging Med-Ball Hamstring Curls x 10-12 reps @ 2111 Rest 45 seconds Bulgarian Goat Bag Swings x 12 reps @ 3011 Rest 45 seconds Prone Plank Hold x 60 seconds Rest 45 seconds B. For time: Row 1500 Meters immediately followed by… 10 rounds of: 6 Kettlebell Swings 6 Goblet Squats  CrossFit (Performance)
A. Every 3 minutes, for 18 minutes (2 sets), rotate through the following stations: Station 1 – Rope Climb Technique Work – no more than 4 ascents (if you don’t have a rope, work on achieving 12 perfect L-Pull-Ups) Station 2 – Freestanding Handstand Hold Work (use partner assists to learn balance points and accumulate time upside down) Station 3 – Ring Muscle-Up Technique Work – work on stringing them together efficiently, or work on developmental skills for achieving your first muscle-up. B. Three rounds for time of: 800 Meter Run 15 Strict Handstand Push-Ups 15 Thrusters (95/65 lbs) CrossFit (Fitness) A. Every 3 minutes, for 18 minutes (2 sets), rotate through the following stations: Station 1 – Rope Climb Technique Work – no more than 4 ascents (if you don’t have a rope, work on achieving 12 perfect L-Pull-Ups) Station 2 – Freestanding Handstand Hold Work (use partner assists to learn balance points and accumulate time upside down) Station 3 – Tuck Rock to Tuck Sit x 15 reps B. Three rounds for time of: 800 Meter Run 15 Strict Handstand Push-Ups or L-Seated DB Presses 15 Dumbbell Thrusters  CrossFit (Performance)
Every 90 seconds, for 30 minutes (5 sets of each): Station 1 – 20 Double-Unders + 10 Deadlifts (275/185 lbs) Station 2 – 250/200 Meters of Rowing or 15/10 Calories of Assault Bike Station 3 – 12 Burpee Box Jump-Overs (24″/20″) Station 4 – 200 Meter Run For stations 2 and 4, pick a distance/calories that will force you to work hard for 45-60 seconds. CrossFit (Fitness) Every 90 seconds, for 30 minutes (5 sets of each): Station 1 – 20 Walking Lunges with DB/KB Farmer’s Carry Station 2 – 250/200 Meters of Rowing or 15/10 Calories of Assault Bike Station 3 – 15 Burpees Station 4 – 200 Meter Run For stations 2 and 4, pick a distance/calories that will force you to work hard for 45-60 seconds.  CrossFit (Performance)
A. Take 20 minutes to build to today’s 1-RM Push Press B. Complete as many rounds and reps as possible 3 minutes of: 5 Strict Pull-Ups 10 Russian Kettlebell Swings (32/24 kg) 15 Push-Ups Rest 3 minutes, and repeat for a total of 3 working sets. CrossFit (Fitness) A. Five sets of: Dumbbell Z-Press x 8-10 reps @ 2111 Rest 60 seconds Stationary Dips x Max Reps @ 1111 (add weight or assistance to allow your rep range to sit between 10-15 reps) Rest 60 seconds B. Complete as many rounds and reps as possible 3 minutes of: 5 Strict Pull-Ups 10 Russian Kettlebell Swings 15 Push-Ups Rest 3 minutes, and repeat for a total of 3 working sets.  CrossFit (Performance)
A. Every 2 minutes, for 16 minutes (8 sets): Back Squat *Set 1 – 5 reps @ 70-74% of 1-RM *Set 2 – 5 reps @ 75-79% *Set 3 – 3 reps @ 80-84% *Set 4 – 2 reps @ 85-89% *Set 5 – 2 reps @ 90-94% *Sets 6-8 – 1 rep @ 95+% Compare results to March 20, 2018. B. Complete as many rounds and reps as possible in 12 minutes of: 40 Double-Unders 20 Wall Ball Shots (20/14 lbs) 10 Toes to Bar CrossFit (Fitness) A. Three sets of: Back Squat x 6-8 reps @ 32X1 Rest 60 seconds Medicine Ball Hamsting Curls x 15-20 reps @ 2111 Rest 60 seconds Hollow Body Roll to Superman x 6 rolls each way Rest 60 seconds B. Complete as many rounds and reps as possible in 12 minutes of: 25/15 Calories of Assault Bike 20 V-Ups 15 Wall Ball Shots  CrossFit (Performance)
“Rabbit’s Delight” Objective: Complete as many repetitions as you can, as quickly as you can. Mission: Teams of two must complete as many repetitions of the following movements as they can in the time it takes their partner to sprint 400 meters. The mission will commence with one partner running and the other on one of the assigned movements. The “indoor” partner will complete as many repetitions of the movement as they can until their partner returns and they switch roles. After both partners have completed a run and the first movement, the cycle repeats until each partner has completed four 400 meter sprints and completed all four of the movements. Movements: Thrusters (45/33 lb) KB Swings (24/16 kg) Wall Ball (20/14 lb) Box Jumps (24″/20″) A team’s score will be determined by the number of repetitions they complete of the indoor movements. CrossFit (Fitness) “Rabbit’s Delight” Objective: Complete as many repetitions as you can, as quickly as you can. Mission: Teams of two must complete as many repetitions of the following movements as they can in the time it takes their partner to sprint 400 meters. The mission will commence with one partner running and the other on one of the assigned movements. The “indoor” partner will complete as many repetitions of the movement as they can until their partner returns and they switch roles. After both partners have completed a run and the first movement, the cycle repeats until each partner has completed four 400 meter sprints and completed all four of the movements. Movements: Thrusters (45/33 lb) KB Swings (24/16 kg) Wall Ball (20/14 lb) Box Jumps (24″/20″) Scoring: A team’s score will be determined by the number of repetitions they complete of the indoor movements.  CrossFit (Performance)
A. Every 3 minutes, for 18 minutes (6 sets): Deadlift *Set 1 – 5 reps @ 70% *Set 2 – 4 reps @ 75% *Set 3 – 3 reps @ 80% *Set 4 – 2 reps @ 85% *Set 5 – 2 reps @ 90% *Set 6 – 3-5 reps @ 85% B. Complete rounds of 15, 12 and 9 reps for time of: Deadlift (1.25 x bodyweight for males/bodyweight for females) Pull-Ups Push-Ups CrossFit (Fitness) A. Every 2 minutes, for 18 minutes (3 sets of each): Station 1 – Dynamic Bulgarian Split Squat x 15 reps each leg @ 10X0 (no need to add load for most people, the goal is to jump the front foot off the ground every rep, so be as explosive as possible) Station 2 – Barbell Glute Bridge x 10-12 reps @ 21X1 (HEAVY!) Station 3 – Side Plank x 30-40 seconds each side B. Three rounds for time of: 7 Strict Pull-Ups 14 Push-Ups 21 Kettlebell Swings  CrossFit (Performance)
A. Every 2 minutes, for 20 minutes (10 sets) of: Snatch x 1 rep Suggested loading per set (by %): 65, 70, 75, 80, 83, 86, 89, 92, 95, 95+ B. “Nancy” Five rounds for time of: Run 400 Meters 15 Overhead Squats (95/65 lbs) CrossFit (Fitness) A. Every 2 minutes, for 18 minutes (3 sets of each): Station 1 – Snatch-Grip Romanian Deadlift x 8 reps @ 4011 Station 2 – Ab-Wheel or Barbell Roll-Outs x 12-15 reps @ 3020 Station 3 – Hanging Med-Ball Hamstring Curls x 10-12 reps @ 2111 B. Five rounds for time of: Run 400 Meters 15 Goblet Squats |
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