CrossFit PPG – CrossFitA: Smash & Floss (No Measure)Spend 10 minutes on rollers, banded stretching, and mobility work.B: Coach Led Warmup (No Measure)C: Deadlift (E2MOM -10 Minutes)Every 2 minutes, for 10 minutes (5 sets): Deadlift *Set 1 – 6 reps @ 65%...
CrossFit PPG – CrossFitA: Coach Led Warmup (No Measure)B: Metcon (No Measure)Every 2 minutes, for 18 minutes: *Minutes 1-2, 7-8 & 13-14: Muscle-Ups with a Pause at Receiving and Pause at Full Extension x 2-5 reps (OR Low Ring Muscle Up Progression + Dip...
CrossFit PPG – CrossFitA: Athletes Choice – 15 (No Measure)Spend 15 minutes stretching, rolling, banding, and preparing to WOD.B: Front Squat (Ladder Up)Every 2 minutes, for 16 minutes (8 sets): Front Squat *Set 1 – 3 reps @ 65% *Set 2 – 3 reps @...
CrossFit PPG – CrossFitA: Coach Led Warmup (No Measure)B: Skill Session – 15 minutes (Skill Work)Utilize 15 minutes to work a skill that is gymnastics related (pull ups, toe 2 bar, hand stand push ups, pistols)*This is also an opportunity for a 16.3 run or...
CrossFit PPG – CrossFitA: Athletes Choice – 15 (No Measure)Spend 15 minutes stretching, rolling, banding, and preparing to WOD.B: CrossFit Games Open 16.3 (AMRAP – Reps)AMRAP 7 minutes 10 power snatches 3 bar muscle-ups Men use 75 lb. Women use 55...
CrossFit PPG – CrossFitA: Coach Led Warmup (No Measure)B: Thruster (5-4-3-2-1)Spend 20 minutes working thruster technique. Then, on a 5 minute running clock, find your 1 rep max.C: Metcon (AMRAP – Rounds and Reps)Complete as many rounds and reps as...
Wow, what a start to the CrossFit Open! Congrats to all our amazing athletes at CrossFit PPG who are competing in the Open. We’ve had a blast at Friday Night Lights. Click play on the video below to see the highlights: The Largest Fitness Event on the Planet The...
CrossFit PPG – CrossFitA: Athletes Choice (No Measure)10 MinutesB: Back Squat (E2MOM – 12minutes (6 sets))Every 2 minutes, for 12 minutes (6 sets): Back Squat *Set 1 – 6 reps @ 65% *Set 2 – 4 reps @ 75% *Set 3 – 2 reps @ 80% *Set 4 – 2 reps @...
CrossFit PPG – CrossFitA: Shoulder Warm Up (No Measure)300 meter row 10 m butt kickers 10 m high knees 10 m toy soldier 15 PVC passovers 15 Push-ups Banded shoulder mobilityB: Weighted Pull-ups (1-1-1-1-1)Take 12 minutes to build to a 1-RM Strict Weighted...
CrossFit PPG – CrossFitA: The CrossFit Warm-up (No Measure)3 rounds of 10-15 reps of: Samson Stretch (15-30 seconds) Overhead Squat with PVC Sit-ups Back-extensions Pull-ups DipsB: GYMNASTICS WORK (None)Take 15-20 minutes to cycle through and practice various...
