Working Out In Heat
Many of us struggle in our workouts as the temperature raise. The good news is there are things you can do before, during and after your workouts to battle the summer heat. 1) Hydrate & Rehydrate Maintaining adequate levels of hydration, with water or sports drinks, is probably the easiest and best way to avoid […]
CF080119
Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 150 Meter Row 10 Air Squats 3 Burpees Then 3 Rounds 7 Back Squats 7 Good Mornings Weightlifting Box Squats (5 Reps Every 90 Seconds For 5 Rounds) Week 1 of speed work with box squats. Weight this week will be 55% […]
CF073119
Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 400 Meter Run Then 2 Rounds 15 One Leg Glute Bridges 15 Banded Overhead Pull Aparts 10 Alt. Reverse Lunges Then 2 Rounds 5 High Hang Power Snatch 5 Low Hang Power Snatch 5 Power Snatch Metcon Metcon (AMRAP – Rounds) Teams of 2 […]
CF073019
Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 200 Meter Run 5 Push-ups 5 Burpee Box Jumps 15 Banded Front Pull-Aparts Weightlifting Floor Press (3 Reps Every 60 Seconds For 9 Rounds) Similar to last week we will be doing speed floor press. All reps should be fast and explosive. […]
CF072919
Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 5 Deadlifts 5 Power Cleans 5 Front Rack Reverse Lunges Each Leg 5 Push Press 5 Back Squats 5 Good Mornings 5 Bent-Over Rows Weightlifting Box Squats (Work Up To 3RM) In 15 minutes build to a 3RM wide stance (outside shoulder […]
CF072719
Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 60 Seconds Jump Rope 5 Snatch Grip Romanian Deadlifts 5 Hang Power Snatches 5 Front Squats 5 Thrusters Metcon Chesna (AMRAP – Rounds and Reps) Team of 2 AMRAP X 30 Minutes 209 Double Under’s Then with remaining time AMRAP of 7 […]
CF072619
Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 30 Jumping Jacks 15 Banded Front Pull Aparts 5 Yoga Push-ups Strength Metcon (No Measure) 4 Rounds 6 Close Grip Chin-ups 12 Double DB Hammer Curls 25 Banded Facepull-ApartsWe did a similar format last week working on the triceps. Today are doing […]
CF072519
Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 10 Banded Glute Bridges 10 Banded Good Mornings Then 3 Rounds 7 Sumo Deadlifts 7 Front Rack Reverse Lunges Weightlifting Sumo Deadlift (3 Reps Every 60 Seconds For 6 Rounds) Final week of speed sumo deadlifts against band. Weight at 65% of […]
CF072419
Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Minutes Each Run Row Jump Rope Then 2 Rounds 10 Alt. DB Hang Power Snatches 10 One Arm DB Bent Over Rows Each Side 10 Hollow Rocks Metcon Metcon (No Measure) EMOM x 30 Minutes Minute 1: 40 Sec Row Minute 2: 40 […]
CF072319
Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 40 Single Unders 30 DB Renegade Rows (total) 20 DB Push Press 10 Push-ups or Knee Push-ups 20 DB Bent Over Rows 30 Hollow Rocks 40 Double Unders (or attempts) 5 Burpees Weightlifting Floor Press (3 Reps Every 60 Seconds For 5 Rounds) Today […]