XS CrossFit – General CrossFit Warm-up 3 ROUNDS – 15/12 Cal Row → 12/10 → 12/8 – 5 Push-Up to Down Dog → 5/5 Single Arm DB Strict Press → 5 Empty Barbell Strict Press – :20 Top of V-Up Hold → :20 Hollow Hold → 10 V-Ups – 5 Kip Swings → 5 Toes to Something → 5 Toes to Bar Note: Arrows denote 2nd and 3rd rounds. Strength Push …
XS CrossFit – Barbell Club Movement specific warm up Burgener clean warm-up Clean Pull (4 x 3) Finish at 105% Squat Clean (20 Minutes to build to a heavy) Snatch Grip Bent Over Rows (4 x 10) …
XS CrossFit – General CrossFit Warm-up Warm-up (No Measure) – 500m Row 2 Rounds Of: – 8 Knee Raises – 8 Air Squats to a WB – 8 Sit-Ups – 8 Scorpions Strength Front Squat (4×3 @ 75-85%) Every 3 Minutes for 4 Sets* – 3 Front Squats *All sets at same weight – 75-85% Workout A: Metcon (5 Rounds for tim …
XS CrossFit – General CrossFit Accessory Work Metcon (No Measure) Romanian Deadlift x 10 Double Unders x 25 Glute Ham Raises x 8 3 Rounds NFT Strength Front Squat (5/55%, 5/65%, 5/75%, 3/80%, 3+/85%) 85% is 3+ reps Record number of reps at 85% Weightlifting Snatch Grip Deadlift (1 Rep Every 30 Seconds at 105% for 8 min.) …
XS CrossFit – General CrossFit Accessory Work Metcon (No Measure) Back Extensions x 10 DB Flys x 10 Dips x 10 3 Rounds NFT Strength Bench Press (5/55%, 5/65%, 3/75%, 3/80%, 3+/85%) 85% is a 3+ max Record number of reps at 85% Weightlifting Squat Clean (Build to Heavy Single) Max out, no more than 3 fails Record heaviest single …
XS CrossFit – General CrossFit Warm-up Metcon (No Measure) 2 Rounds – 10 Cal AB – 8 Air Squats to a WB – 8 Scap Push-ups (2nd rnd Hand Release Push-ups) – 4/4 DB Strict Press – 8 Step-ups (2nd rnd Box Jumps) – 8 BB Muscle Cleans – 3 Burpees Workout QUEEN ELIZABETH II (AMRAP – Rounds and Reps) AMRAP in …
XS CrossFit – Barbell Club Accessory Work Weightlifting Muscle Clean (Build to a heavy for the day) Strength Power Snatch (Power Snatch + Squat Snatch (1+1)) Max out on Power, no more than 10 sets Record heaviest set Metcon (No Measure) KB Work …