PRIMUS CrossFit Orlando

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Saturday, 3-27-2020

Solo version AMRAP 10′ 20 slam balls 10 American KBS 5 deadlifts (kb or bar) 135/95 Rest 3 min AMRAP 10′ 20 DUBS 10 Hollow rocks 5 Thrusters (DB or barbell) (135/95) Rest 3 min AMRAP 10′ 20 lunges 10 sit ups 5 clean & jerks (135/95) Partner Version You go-I go style: Each partner […]

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Friday, 3-27-2020

28′ EMOM 1)12 Curtsy Lunges (20 speed skaters w/o weight) 2) 14 DB renegade rows (7 bent over bar rows) 3) 6 DB hang clean/press (clean and jerk) 4) 10 Hollow rock hold (v-ups) 5) 8 Deficit push ups (uneven pushups) 6) 6 DB bench press from ground (bar option) 7) 5 Front squats (bar […]

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Spartan Lite, 3-27-2020

Conditioning: 21-18-15-12 Goblet Squats Push Press Sit Ups *50 Mountain climbers between rounds Weightlifting: Strict/ Bench Press @ (82%) 6 x 4 Superset 10 Bulgarian Split Squats (5 on each leg) Home Modification: 2 DB Strict Press/Laying down 2 DB Strict Press (mimics bench press) 6 X 4 Superset Bulgarian Split Squats 6 X 10 […]

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Thursday, 3-26-2020

22 minute AMRAP 400m run (RTG with bar/object) 15 Ground-to-overheads (bar/object option) 10 V-ups 5 Handstand push-ups Cash out challenge: 1 mile ruck or run, DO NOT SCORE Interested in learning more about PRIMUS CrossFit, Orlando’s premier CrossFit affiliate gym? Contact Us to find out more.

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🔥🔥Hawt Fire, 3-26-2020🔥🔥

Equipment needed: barbell, abmat, odd object. Substitute dumbbells if you don’t have a barbell. Virtual meeting link: https://zoom.us/j/168882170 LOW 9 minute E3MOM Do all of this in 3′ and rest remainder of the round. Do three rounds total: 20 situps 10 air squats 100m run 5 light push presses (95/65) Target: Should have around 50-60″ […]

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Spartan Lite, 3-25-2020

Weightlifting Deadlifts moderately Heavy weight (82%) 6 x 4 Home Modification 2 Dumbbell Deadlifts 6 X 4 Superset 6 x 10 Glute Bridges (5 sec squeeze) Conditioning: 20 min EMOM Min 1: 20 Alt Lunges Min 2: 15 Ball Slam Min 3: 20 Jumping Jacks Min 4: 15 American kettlebell swings Min 5: 30″ Planking […]

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Wednesday 3-25-2020

“Arnie” For Time – With a single kettlebell: 21 Turkish get-ups, Right arm 50 Russian kettlbebell swings 21 Overhead squats, Left arm 50 Russian kettlbebell swings 21 Overhead squats, Right arm 50 Russian kettlbebell swings 21 Turkish get-ups, Left arm Notes: Overheard squats are also single arm. This is a one KB workout. In honor […]

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