Main – CrossFit1: Jumping warm up (No Measure)25 Jumping jacks High knees Butt kickers Karaoke 3 min jump rope practice2: Metcon (Time)3 400 Meter Sprints Rest two minutes between each sprint. Record your total time, including your rest time.3: Weighted...
Main – CrossFitMetcon (No Measure)Open Gym
Main – CrossFitCrossFit PPG – Squat (No Measure)Run 400 Meters 15 Good mornings 15 PVC pass overs 15 Butt kickers 15 High knees 15 Squats 3 Rounds: 5 Jumping squats 5 Sit-ups 5 Push-upsFront Squat (4×3-5 reps rest 10 sec, tall box jumps...
Main – CrossFitPPG Warmup1 (No Measure)High knees Butt kickers Toy soliders PVC Pass-overs 2 Rounds 15 Jumping jacks 15 Squats 15 Sit-ups 15 Push-upsPower Clean (5X 1.1.1 (rest 10 seconds between reps)rest 3-4 m )Metcon (AMRAP – Rounds and Reps)Three sets...
Main – CrossFitCrossFit PPG upper (No Measure)row 500m 10m inchwarm 10m spider walks x2 10 pvc passthroughs 10 pushups 10 situps 10 mountain climbersGYMNASTICS WORKTake 15-20 minutes to cycle through and practice various gymnastics elements that you need to work...
Main – CrossFitCrossFit PPG – Squat (No Measure)Run 400 Meters 15 Good mornings 15 PVC pass overs 15 Butt kickers 15 High knees 15 Squats 3 Rounds: 5 Jumping squats 5 Sit-ups 5 Push-upsDeadlift ( Deadlift x 3 reps )Metcon (Time)Deadlift x 3 reps (with...
Main – CrossFitCrossFit PPG 2 leg day (No Measure)Row 500m 10m inchwarm 10m toy soldiers x2 10 pushups 10 situps 10 airsquatsSplit Jerk (15:00 to build to a heavy jerk or snatch balance)Metcon (AMRAP – Rounds and Reps)7:00 AMRAP 7 toe to bars 14 wall balls...
Main – CrossFit1: Metcon (Time)Partner WOD. Split each workout up as you’d like. Each partner does not have to do the same amount of reps. 50 minute time cap. King Kong 3 Rounds 1 Deadlift 455/325 scale to 90% 1RM 2 Muscle ups scale 9 pullups 9 ring dips 3...
Main – CrossFit1: CrossFit PPG – Squat (No Measure)Run 400 Meters 15 Good mornings 15 PVC pass overs 15 Butt kickers 15 High knees 15 Squats 3 Rounds: 5 Jumping squats 5 Sit-ups 5 Push-ups2: DeadliftSix sets of: Deadlift *Set 1 – 6 reps *Set 2 – 4 reps...
Main – CrossFit1: Run/GHD (No Measure)400 meter run Knee hugs Butt kick holds 2 Rounds 10 GHD Sit-ups 10 Jumping jacks 10 Push-ups2: Bench PressFive or Six sets of: Bench Press @ 20X1 tempo Rest 3 minutes between sets (use this time effectively to work on hip...
