CF031119
Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) High Knees Butt Kickers Jumping Jack Shuffle Then 2 Rounds 10 Romain Deadlifts 10 Front Squats 10 Push Presss 10 Thrusters Strength Barbell Glute Bridge (5 Reps Every 60 Seconds For 7 Rounds) Today we are training your booty. This is a relatively new […]
CF030919
Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 50 Jumping Jacks 50 Single Unders Then 3 Rounds 5 SDHP 5 Hang Power Cleans 5 Front Squat 5 Burpees Metcon Metcon (AMRAP – Rounds and Reps) Team of 2 AMRAP X 20 Minutes 6 Lateral Burpees 9 Sumo DL High Pulls (115, 75) […]
CF030819
Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) High Knees Butt Kickers Marching Toe Touches Jumping Jack Shuffle Then 2 Rounds 10 Banded Front Pull Aparts 10 Banded Overhead Pull Aparts 10 Reverse Lunges 5 Yoga Push-ups 10 Box Step-ups 5 HSPUs (w/ abmat) 10 Walking Lunges 50ft Bear Crawl Metcon Crossfit […]
Squats vs Deadlifts
Squat versus Deadlift Which lower body movement is “King of the Lifts”? The squat and deadlift are the two staple movements of a lower body training program. The squat and hip hinge are also two fundamental human movement patterns and are important for normal daily function. They also require a large percentage of muscle recruitment […]
CF022219
Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds 200 Meter Row 10 Walking Lunges (total) 10 Burpees 10 Mountain Climbers (total) 10 Wallballs 10 One Leg Glute Bridges Each Side Metcon 19.1: Crossfit Games Open 19.1 (Ages 16-54) (AMRAP – Reps) Complete as many rounds as possible in 15 minutes […]
CF022019
Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 200 Meter Row 2 Rounds 20 Air Squats 15 Kettlebell Swings 10 Box Jumps 5 Inch Worm Push Ups Gymnastics Metcon (No Measure) EMOM X 8 Minutes Odd: 30 Seconds Double Under’s Even: 30 Seconds Alternating PistolsFocus is on some skill work heading into […]
CF021519
Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds 200 Meter Run 25 Jumping Jacks 10 Pass Throughs 10 Around The Worlds 5Yoga Push-ups 5 Hanging Knee Raises Weightlifting Close Grip Floor Press (12 Minutes To Work Up To 3RM) Build up to a heavy triple or 3RM in 6-7 sets. […]
CF021419
Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds 10 Reverse Lunges 10 Banded Glute Bridges 10 Birddogs Then 2 Rounds 6 Sumo Stance Romanian Deadlifts 6 Front Squats 6 Sumo Deadlifts 6 Thrusters Weightlifting Sumo Deadlift (2 Reps Every 60 Seconds For 10 Rounds) Week 2 of our Sumo Deadlift […]
CF020919
Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) With a partner Complete 3 Rounds of Rowling Each Then 3 Rounds (20 Seconds On, 10 Seconds Off) Plate Ground-2-Overhead (15,10) SinglesFor every meter over or under a 100 do that many air squats + half burpees Metcon Metcon (AMRAP – Rounds and Reps) […]
CF020619
Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Tabata 4 Rounds 20 Seconds On, 10 Seconds Off Jump Rope KB Marches KB Russian Swings Elbow Plank Metcon Metcon (AMRAP – Reps) EMOM x 30 Minutes Minute 1: 50 Meters Sled Pushes (45, 25) Minute 2: 40 Seconds of KB Swings (53, 35) […]