PRIMUS CrossFit Orlando

Author Archive

Thursday, 04-18-2019

Banded Shoulder Warm-Up “I”s “Y”s and “T”s Pass Throughs Warm Up. 3 Rounds @ Low Intensity 100m Jog 5 Pull Ups 5 Push Ups 5 Air Squats Murph Prep This is a somewhat shorter and segmented version of MURPH. If planning to complete Murph with a weight vest soon, this is a good opportunity to […]

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Wednesday, 04-17-2019

Strength — Presses 5 @ 40% 5 @ 50% 5 @ 60% Superset Lunges or Box Step-Ups Conditioning. Triple AMRAP Sprint through each of these three short AMRAPs. You’ll have 1:1 rest, so there should be enough time to recover between each one. Pick a weight for the barbell that will allow you to complete […]

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Tuesday, 04-16-2019

Warm Up 3 Rounds @ Low Intensity 200m Jog 5 Double Unders 5 Wall Balls 5 Box Jumps 5 Ball Slams Conditioning. Team Chipper Split up all the movements and just keep moving. 1000m Row 100 Double Under 1000m Row 100 Wall Ball @ 20 / 14 1000m Row 100 Box Jump @ 24 / […]

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Monday, 04-15-2019

Strength Wendler Squats Deload with Pull-up Superset 40×5, 50×5, 60×3, 60×5, 65×5, 70×5 Skill EMOM 10 5 Clean Deadlifts 3 Squat Cleans 1 Split Jerk Cash Out HIIT 12 Minute 1 – Plank Hold Minute 2 -Dumbbell Ground to Overhead 35+/20+ Minute 3 – Boat Hold Minute 4 – Dumbbell Sumo Deadlift High Pull 35+/20+ […]

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Spartan Challenge III – Hell Week 2019

‘Rise up, Warriors! Tonight We Dine in Hell! Spartans! Do you have the strength, endurance, and will power to be a Spartan Warrior! Complete four out of five workouts in any order and record your times in Zen Planner to earn your Spartan Hell Week Morale patch. All four workouts must be completed by Friday, […]

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Saturday, 04-13-2019

Teams of 3 600M Sled Push 1×45 / 1×25 75 T2B 75 Burpees 400M Sled Push 2×45 / 2×25 60 Thrusters 115/80 60 Dumbbell Snatches 40+ / 25+ 200M Sled Push 3×45 / 3×25 45 Pull-ups 45 Power Cleans  165/130 100M Relay + 1 Rope Climb x 2 Interested in learning more about PRIMUS CrossFit, […]

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Friday, 04-12-2019

Strength Wendler Week 3 Deadlift with Superset Handstand Push-ups 5X40%, 5X50%, 3×60%, 5×75%, 3×85%, 1+ x95% Conditioning Barbell Warm-up Grace 30 Clean & Jerks for Time 135/95 WOD Tips: Wrapping up the week with some heavy deadlifts. Be sure to lock everything in for those heavy reps at 95%. What’s your Grace time? Time for […]

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