CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Alternating Reverse Lunge – KB’s (E3MOM – 4 sets -12 Minutes)Every three minutes, for 12 minutes: Alternating Reverse Lunges with Kettlebells x 20 reps Strict...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: 2-Position Halting Clean-Grip Deadlift (3-3-3-3-3)Five sets of: 2-Position Halting Clean-Grip Deadlifts x 3 reps (pause for 2 seconds at each of the following positions – 2″ below the...
CrossFit PPG – CrossFitCoach Led Warmup (No Measure)Metcon (Time)Running Partner Annie 400m Run 100 abmat sit-ups 100 Double Unders 400m Run 80 abmat sit-ups 80 Double Unders 400m Run 60 abmat sit-ups 60 Double Unders 400m Run 40 abmat sit-ups 40 double unders...
CrossFit PPG – CrossFitWarm-upCoach Led Warmup (No Measure)WeightliftingB: Hang Snatch + SnatchE2MOM x 10 sets (20 Minutes) Every 2 minutes perform a hang snatch + snatch. Increase weight to 1RM.Custom MetconC: Metcon (Time)Five rounds for time of: 5 Shoulder to...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Back Squat (5-4-3-2-1-8)Back Squat *Set 1 – 5 reps @ 65% *Set 2 – 4 reps @ 75% *Set 3 – 3 reps @ 80% *Set 4 – 2 reps @ 85% *Set 5 – 1 rep @ 90% *Set 6 – 8 reps @...
CrossFit PPG – CrossFitWarm-upA: Mobility (No Measure)15 Minutes of Focused Mobility Work – identify greatest areas of need and work with coaches on mobility work that will best address those areas.B: Coach Led Warmup (No Measure)Custom MetconC: Metcon (6 Rounds...
CrossFit PPG – CrossFitWarm-upWeightliftingA: Coach Led Warmup (No Measure)B: Power Clean (EMOM – 12 Minutes)Every minute, on the minute, for 12 minutes: Power Clean x 1 rep *Set 1 – 60% *Set 2 – 65% *Set 3 – 70% *Set 4 – 75% *Set 5 –...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)Custom MetconB: Metcon (No Measure)Every four minutes, for 16 minutes (4 sets): 10 Bent over Rows (95/65lbs) At the top of the next minute… 30 Seconds of Strict Pull-Ups for Max Reps At the top of the...
CrossFit PPG – CrossFitCoach Led Warmup (No Measure)Metcon (AMRAP – Rounds and Reps)Partner WOD AMRAP 25: 1000m Row or 800m Run 60 Wall Ball Cleans (20/14) 40 Wall Balls (20/14) 20 Wall Ball situps (20/14) * All work split equally as desired by...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)B: Smash & Floss (No Measure)Custom MetconC: Metcon (AMRAP – Rounds)Every minute, on the minute, for 30 minutes: Minute 1 – 30 Double-Unders (or 40 seconds of Double-Under technique work if...
