CF122617
Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 50 Jumping Jacks 7 Deadlifts 7 Hang Muscle Cleans 7 Front Squats 7 Hanging Knee Raises 5 Deadlifts 5 Hang Muscle Cleans 5 Front Squats 5 Hanging Knee Raises 3 Deadlifts 3 Hang Muscle Cleans 3 Front Squats 3 Hanging Knee Raises Mobility World’s Greatest Stretch: 20 […]
CF122317
Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 2 Rounds 3 Deadlifts 3 Power Cleans 3 Thrusters 3 Box Jumps 3 Wallballs 3 Kettlebell SwingsAdd or increase weight for second round. Metcon 12 Days of Christmas (Time) Teams of 2 1 Deadlift (135, 95) (12 reps) 2 Power Cleans (135, 95) (22 reps) 3 Thrusters […]
CF122217
Widespread CrossFit – CrossFit Warm-up Lower Body Warm-up (No Measure) 2 Rounds 6 Romanian Deadlifts 6 Front Squats 6 Front Rack Reverse Lunges 10 X-Band Steps Each Direction Then, 5 Rollback-2-Split Stretches 10 Lateral Lunges Weightlifting Box Squats (3 Reps Every 90 Seconds For 6 Rounds) Final week of box squats. Weight should be at […]
CF122117
Widespread CrossFit – CrossFit Warm-up General Dynamic Warm-up (No Measure) High Knees Butt Kickers Inside Ankle Taps Outside Ankle Taps High Skips Carioca Jumping Jack Shuffle Backward 90% Hip Rotation Marching Toe Touches Knee Hug + Elbow-2-Ankle Lunge + Reach Metcon Metcon (2 Rounds for reps) In 10 Minutes Complete 40/35 Calorie Row With Time […]
CF122017
Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 10 Pass Throughs 10 Reverse Lunges 10 OHS w/ Stick Then w/ Barbell 15 Overhead Band Pull Aparts 10 Hang Muscle Snatch 15 Front Band Pull Aparts 10 Hang Power Snatches 15 Overhead Band Pull Aparts 10 Overhead Squats Weightlifting Hang Power Snatch (3 Reps Every 60 […]
CF121917
Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 250m Row 20 Walking Lunges 20 Hollow-Rocks 2 Minutes Speed Steps Mobility 5 minutes soft tissue work using foam roller and lacrosse balls focusing on glutes, calves, and achilles Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 25 Minutes Row 500 Meters or 400m Run 60 […]
CF121819
Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 2 Rounds 10 Air Squats 5 Burpees Then 2 Rounds 5 Hang Muscle Cleans 5 Front Squats 5 Hang Power Cleans Weightlifting Zercher Squat (15 Minutes To Work Up To 2 RM) Take 6-8 sets, adding weight each set. Box height can be anywhere between 13-15 inches, […]
CF121617
Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 100 Jumping Jacks or 300m Row Then 2 Rounds 10 Sumo Deadlifts 10 Push Presses 10 10 Back Squats Then 300m Row or 100 Jumping Jacks Metcon Fight Gone Bad (3 Rounds for reps) Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box […]
CF121517
Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 2 Rounds 5 DB Front Squats 5 DB Push Press (neutral grip) 5 DB RDLs 5 DB Power Cleans 5 DB ThrustersWeight should be light. Weightlifting Box Squats (3 Reps Every 60 Seconds For 8 Rounds) Week 2 of box squats. Weight should be at 65% of […]
CF121317
Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 2 Rounds 5 Muscle Snatch 5 OHS 5 Wall Slides Then 2 Rounds 3 Hang Power Snatch 3 OHS 5 Wall Slides Weightlifting Hang Power Snatch (3 Reps Every 60 Seconds For 6 Rounds) Week 1 of speed work with the hang power snatches. Weight should be […]
