Archive for November, 2017

11.03.17

Orange Park CrossFit – CrossFit

Warm-up

20 banded good mornings

20 single leg glute bridge (each leg)

Weighted Panther Walks

Mobility

Hamstrings

SKILL/ STRENGTH

Deadlift

15-20min to establish 1RM

Accessory Work

Single Arm DB RDL

3×8 each arm

ss)

Wall Sit 40-60sec

Box Reverse Hyper

2×15 feet together

2×15 straddle

2×15 single leg (each leg)

11.02.17

Orange Park CrossFit – CrossFit

Warm-up

20 bear hug Lunges

15 sprawl burpees

15 single arm lat pulldown (each arm)

Mobility

Front rack & hips

SKILL/ STRENGTH

Paused Front Squat (5×3 @75-80% 1RM FS )

Metcon

Bergeron Beep Test (AMRAP – Rounds and Reps)

EMOM until failure:

7 Thrusters 75/55

7 Pull-ups

7 Burpees

*When you fail, run 100m EMOM until last person is finished

*Score is total rounds completed + extra reps
Scaling option:

5 Thrusters 65/45

5 Jumping Pull-ups

5 Burpees

11.01.17

Orange Park CrossFit – CrossFit

Warm-up

Hinshaw Warm Up

Metcon

(Warm up runs)

E2MOM for 5 sets:

Run 200m @70-75%

400m Run (Time)

Max Effort 400m Run

20-40-60yd Suicide Sprint (Time)

For time:

Run 20yd and back

Run 40yd and back

Run 60yd and back

Accessory Work

Tabata Flutter Kicks

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