Author Archive
Wednesday, 06-19-2019
Barbell warm up (focus on Start Position) Strength: Split Jerk 1 set Every 2:30 x 8 Sets 2×2 60% 2×2 70% 2×2 80% 2×2 85% WOD warm up 3 Rounds 30 Sec Row 5 Front Squats, Push Press, Thrusters Conditioning 3 Rounds 1 Min. Cal. Row 1 Min. Thrusters 75/55 2 Min. Rest Score total […]
Tuesday, 06-18-2019
Conditioning: Teams of 2 1,000m Run 60 T2B Sled Push 3×45/2×45 (relay style, back alley) 60 Box Jumps Sled Push 80 KB Swings 53/35 Sled Push 80 Double Unders 1,000m Run WOD Notes: Runs are done together. Split the reps to keep your team moving. Interested in learning more about PRIMUS CrossFit, Orlando’s premier CrossFit […]
Friday, 06-14-2019
Warmup: Bar Path (5 Mins) Power Position Hang Position Mid Shin Skill: Starting Position (5 Mins) Strength: Snatch (24 Mins) E3MOM — 8 Rounds 2×3 60% 2×3 70% 2×2 75% 2×2 80% Conditioning: AMRAP 5 5 — Push Press 5 — Pull Ups REST 2 AMRAP 5 5 — Squat Clean 5 — Pull Ups […]
Thursday, 06-13-2019
Warm Up: 3 Rounds for Quality 100m Run 10 Air Squats 10 Sit Up 10 Push Up Conditioning. For Time 5 Rounds 400m Run 20 — Air Squat 15 — Sit Up 10 — Push Up 5 — Tire Flip 10 — Push Up 15 — Sit Up 20 — Air Squat RTG — Vested […]
Wednesday, 06-12-2019
Warmup: Progression (5 Mins) Strict Press Push Press Push Jerk Skill: Footwork (5 Mins) Strength: Split Jerk (24 Mins) E3MOM — 8 Rounds 2×3 60% 2×3 70% 2×2 75% 2×2 80% Conditioning. EMOM 15 1) 5 — Deadlift @ 60% 2) 5 — Box Jump Over 3) Max Double Under WOD Notes: Three Movements… Three […]
Tuesday, 06-11-2019
Warm Up: Legs Lunges High Knees But Kickers Hip Rotations (In and Out) Conditioning: For Time Partner 1 Row while Partner 2 completes one round of Work. Partners switch and process repeats until team accumulates the Row Total. Partner 1 — Row L1 — 6,000m Total (~3:30 pace) L2 — 8,000m Total (~2:52 pace) L3 […]
Saturday, 06-08-2019
Teams of Three 600m Run 90 Power Cleans 135/95 90 Ball Slams 20+/15+ 90 DB Snatch 35+/20+ 120 Walking Lunges (Parking Lot) 90 Pull ups 90 Thruster 95/65 90 Burpees 120 Double Unders 600m Run 90 Bench Press 135/95 Interested in learning more about PRIMUS CrossFit, Orlando’s premier CrossFit affiliate gym? Contact Us to find […]