CF021218

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 2 Rounds 15 Banded Good Mornings 10 Banded Glute Hip Raises Then w/ Barbell 2 Rounds 5 Deadlifts 5 Front Squats 5 Burpees 5 Power Cleans 5 Burpees 10 Lateral Bar Hops Weightlifting Back Squat (10 Minutes To Work Up to Heavy Single) The goal today is […]

CF021018

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) With Partner Complete 3 Rounds 200m Run 10 Half Burpees 200m Row 10 Wallballs Metcon Metcon (AMRAP – Rounds and Reps) Teams of 2 2 Mins Max Calorie “Romantic” Row 2 Mins Max Reps “Best Buddy” Lunges 2 Mins Max Reps “High Five” Half Burpees 2 Mins […]

CF020618

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) With Partner Complete: Row 500 Meters 40 Walking Lunges 40 Hollow Rocks 60 Seconds Plank or HS Hold Metcon Metcon (Time) 400m-300m-200m-100m- 60m Sled Drag (45, 25) / Sandbag Run (50, 35) 100-80-60-40-20 Calorie Row Hollow Rocks *50 Ft. Handstand Walk to complete each roundOne partner works […]

CF020518

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 2 Rounds High Knees Medball Broad Jumps 10 Banded Good Mornings Then with Barbell 7 Romanian Deadlifts 7 Muscle Cleans 7 Front Squats 7 Push Press 5 Deadlifts 5 Power Cleans 5 Front Squats 5 Push Jerks Weightlifting Power Clean (15 Minutes To Work Up To 1RM […]

CF020318

Widespread CrossFit – CrossFit Warm-up Junk Yard Dog (No Measure) The junk yard dog warm up consist of 2 parts, each done with a partner. Part 1: Partner A sits on the deck with his arms to the side(parallel to the deck)and legs out front touching each other. Partner B starts behind partner A, jumps […]

CF020218

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 2 Rounds 10 Russian KB Swings 10 Sumo Squats 10 One Leg Glute Hip Raises Each Then with a barbell 3 Deadlifts 3 Muscle Cleans 3 Front Squats 3 Deadlifts 3 Squat Cleans Weightlifting Box Front Squats (3 Reps Every 60 Seconds For 9 Rounds) Week 1 […]

CF020118

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) “Pass The Stick” Game or 200 Speed Steps Then 3 Rounds 5 Pull-ups 10 Push-ups 15 Air Squats Mobility Worlds Greatest Stretch: 20 second on each position Gymnastics Toes-To-Bar (6 Sets of 5-10 Reps) EMOM. Working on improving T2B efficiency. Superset with 15 second static hold: (ring […]

CF013118

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) With Stick 10 Pass Throughs 10 Around the Worlds 10 Shoulder Press 10 Overhead Banded Pull-aparts 10 Shoulder Press Then with Barbell 2 Rounds 5 Hang Power Clean 5 Push Press 10 Front Banded Pull-aparts Weightlifting Floor Press (4 Sets of 8 Reps) Working triceps, lats, and […]

CF013018

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 50 Single Unders 20 Walking Lunges w/ OH Reach 20 Sec Elbow Plank 20 Alt. Plank Shoulder Taps 20 Sec Elbow Plank 20 Walking Lunges w/ OH Reach 50 Single Unders Skills Double Unders: spend 5 minute practicing double unders, if you are efficient at double under […]

CF012918

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 10-8-6-4-2 Deadlifts Overhead SquatsUse either stick or bar for overhead squats. 15 seconds rest between sets. Mobility Box Pigeon Stretch: 2 x 30 sec each side Weightlifting Overhead Squat (15 Minutes To Work Up To 3RM or Heavy Triple) Build to a challenging set of 3 or […]