CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)Custom MetconB: Metcon (AMRAP – Rounds)Every 3 minutes, for 36 minutes (3 rounds of each), for rounds: Station 1 – 500m/400m Row Station 2 – 50 Double-Unders + 20/15 Push-Ups Station 3 – Run 400...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Deadlift (6-4-2-6-4-2)Six sets of: Deadlift *Set 1 – 6 reps *Set 2 – 4 reps *Set 3 – 2 reps *Set 4 – 6 reps *Set 5 – 4 reps *Set 6 – 2 reps (Loading example – 315 x 6, 345 x 4, 375 x...
CrossFit PPG – CrossFitMetconWarm-up (No Measure)Run 100m x 3 PROGRESS 12 Good Mornings 10 Toy Soldiers each leg 15 Air Squats 10 Broad Jumps 15 Push Ups 10 Partner WallBall Toss Dead Hang x 12 sec x 2 Shoulder MobilityMetconMetcon (AMRAP – Reps)Three...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)Custom MetconB: Metcon (No Measure)Three sets of: Shoulder Press x 6 reps @ 0.5x Bodyweight Rest 60-90 seconds Single Armr Kettlebell Row x 10 reps (each arm) Rest 60-90 secondsCustom MetconC: Metcon...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Back Squat (3-3-3-3-3)Spend 20 minutes in order to find todays 3RMMetconC: Randy (Time)For Time: 75 Power Snatches, 75#In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)Custom MetconB: Metcon (No Measure)Three sets of: Deadlift x 8 reps @ 1.5X bodyweigt @ 20X1 Rest 20 seconds Unbroken Kettlebell Swings (53/35 lbs) x 20 reps Rest 3 minutesCustom MetconC: Metcon...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)GymnasticsB: GYMNASTICS WORKTake 15-20 minutes to cycle through and practice various gymnastics elements that you need to work on – examples . . . Pistol Progressions x 4-6 reps each leg, Handstand...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Clean (E2MOM – 10 Sets)Every two minutes, for 20 minutes (10 sets): Clean x 1 rep Build over the course of the 10 sets to today’s 1-RM.MetconC: Capacity Test (AMRAP –...
CrossFit PPG – CrossFitCoach Led Warmup (No Measure)Metcon (Time)Partner Zeus 6 Rounds for time of: 15 Wall-Ball Shots, 20# 15 Sumo-Deadlift High Pulls, 75# 15 Box Jumps, 20″ 15 Push Press, 75# 15 Calorie Row 15 Push-ups 15 Air Squats Switch every other...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)Custom MetconB: Metcon (Time)In teams of two, complete the following for time, in order; Buy in: 150 double unders Part 1 – 800m relay run alternating partners every 200m Part 2 –...
