CrossFit PPG – CrossFit”It’s supposed to be hard. If it wasn’t hard everyone would do it. The hard…is what makes it great”Smash & Floss (No Measure)Take 10 minutes and spend it on mobility. Use rollers, lax balls, bands, and...
CrossFit PPG – CrossFitBurgener Warm-up (No Measure)BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2″, 4″, 6″ 5. Snatch Drops SKILL TRANSFER EXERCISES: 1. Snatch Push Press 2....
CrossFit PPG – CrossFitWarm Up (No Measure)600M run 3 rounds of: 10 Jumping Pull Ups 10 Jumping Squats 10 Hand Release PushupsThruster (1-1-1-1-1)Find today’s 1RM on a Thruster. Must be one fluid movement from squat to press. You may squat clean the first...
CrossFit PPG – CrossFitLeg and Knee Hug (No Measure)200 Meter Run 10 meter knee hugs 10 Push ups 10 meter toy soldier 10 situps 10 meter butt kick holds 10 jumping pull-ups 200 Meter RunBack Squat (3-3-3-3-3)Take 20 minutes to build to a 3-RM Back Squat Note...
CrossFit PPG – CrossFitWarm Up (No Measure)3 rounds; 20 Mountain Climbers 15 Jumping Jacks 10 Toe Touches 5 Jumping LungesDeadlift (E3MOM )Every 3 minutes, for 18 minutes (6 sets) of: 5 Deadlifts 10 Tall Box Jumps (30/24) *Deadlifts should be touch and go with...
CrossFit PPG – CrossFit”It’s not about perfect. It’s about effort. And when you bring that effort every single day, that’s where transformation happens. That’s how change occurs”Hungry-Hungry Hippos (No Measure)For each...
CrossFit PPG – CrossFitAthletes Choice (No Measure)10 Minutes1-Mile Run (Time)Max Effort 1-Mile RunMetcon (3 Rounds for weight)Shoulder press 1-1-1 reps Push press 1-1-1 reps Push Jerk 1-1-1 repsBeginning with strict press, work up to today’s 1RM. Upon...
CrossFit PPG – CrossFitWarm Up (No Measure)3 Rounds 200m Run 12 Alternating Shoulder Taps (sub 45sec Handstand Holds) 6 Push Ups 12 Alternating LungesFront Rack Lunge (E3MOM – 15 Minutes)Every 3 minutes, for 15 minutes (5 sets): Front Rack Position –...
CrossFit PPG – CrossFitWarm Up (No Measure)500m Row + 3 rounds of: 8 Wall Ball (20/14) 8 Push Ups 8 Jumping Pull UpsWeighted Pull-ups (3-2-1-1-1-1)*Set 1 – 3 reps *Set 2 – 2 reps *Sets 3-6 – 1 rep Rest 2-3 minutes between sets, building to today’s 1-RMMetcon...
CrossFit PPG – CrossFitWarm Up (No Measure)2 rounds of; 200m run 10 hollow to open bar taps 10 paused squats (3 sec hold at bottom) 10 broad jumpsHang Snatch + SnatchE2MOM x 10 sets (20 Minutes) Every 2 minutes perform a hang snatch + snatch. Increase weight to...
