PRIMUS CrossFit Orlando

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Strongman, 8-6-2019

A) 4 x 5 – Fat bar hang clean & press (medium weight) superset with 4 x 5 weighted dips B) Farmers carry walks C) Heavy bags over the shoulder + seated sled pulls with rope Interested in learning more about PRIMUS CrossFit, Orlando’s premier CrossFit affiliate gym? Contact Us to find out more.

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Monday, 8-5-2019

Strength: 20 Rep Squats 5×40%, 5×50%, 3×55%, 20×60% (+5-10 lbs from previous week) Warm-up: 1000m easy run. Start this right after you’re done with your squats. Rowing or bike can be sub’ed. Should be a conversational pace. Run with a partner if you finish squatting at the same time. Conditioning: 10 rounds 100 meter run […]

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Saturday, 7-26-2019

Teams of 4 3 rounds each: 6 wall balls (20/10) (30/20) 2 front squats (155/105) (185/125) 300m reverse sled drag (2/1 plates) 3 rounds each: 5 burpee over bar 4 shoulder to overhead (135/95) (155/105) 300m reverse sled drag (2/1 plates) 3 rounds each: 6 KB swings (53/35) (72/53) 1 rope climb 300m reverse sled […]

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Strongman, 7-23-2019

A) 3 x 6 suitcase deadlifts with 3 count hold superset 3 x (2 x 5) DB circus presses B) 3 x 10 bag over bar, dynamic effort use light and medium weight bags. C) Pedestal loads (kettlebells & heavy bags) Interested in learning more about PRIMUS CrossFit, Orlando’s premier CrossFit affiliate gym? Contact Us […]

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Saturday, July-13-2019

Teams of 4 Buy-in: 100 wall balls (20/15) 10 x 200m sled push (45/25) Each time you get back to the starting line, do a movement (two sets): * 120 KB swings (53/35) u-go-I-go * 30 pushups each * 30 air squats each * 30 sit-ups each * 30 burpee cakes (two people working at […]

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Monday, 7-1-2019

Strength: Cleans 1 set every 2:00 1×3 60% 1×3 70% 2×2 80% 2×1 90% 1×1 95% Warmup: 1000m easy run (conversational speed) + 10 ball slams Conditioning: 10 Rounds: 100m run 3 Deadlifts (185/125) (225/145) 5 Ball slams (20/15) (25/20) Notes: If it’s storming, runs can be switched to row or bike. Keep a quick […]

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Strongman, 6-25-2019

A) Part 1: Anderson (concentric) squat demo & practice 4 sets x 4 (singles) Anderson front squats superset with 4 x 10 shrugs Part 2: 4 x 5 dynamic effort tire flips B) Workout: 1 Warm-up Round, then 3 Rounds Increasing Weight Front Rack Walks with KBs Anderson squat demo video: The Anderson Squat offers […]

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