PRIMUS CrossFit Orlando

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Strongman , 4/10/2018

A) Dynamic effort deadlifts warmup deadlifts to 75% every 45″ x 10 – dynamic effort deadlifts 1-8 – 3 reps @ 65-70% 9-10 – 2 reps @ 75% B) High jumps + heavy farmer’s carry + 1 heavy G2O C) 45″ on / 15″ off x 8 plate pinches wall walks situps with ball toss […]

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Strongman 3/27/3028

A) Warmup back squat then: Back squat – EMOM 10′ 1-8 – 3 reps @ 70% 9-10 – 2 reps @ 75-78% B) 5-Station Strong Man circuit * 4 x Suitcase deadlifts * sled pull w/rope * 3 x Tire flip * 2 x D-bag over the shoulder * 1 x ground-to-overhead C) Gator drags […]

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Saturday – “Teamwork Makes the Dream Work”

Teams of 6 (co-ed even teams) Complete 2 tasks simultaneously using any combination of teammates. Task 1: Three people row 10,000m using 2 rowers. Task 2: Three people run a pile of weight to the 400m and back. Max of 2 items per trip. Once either task is complete, everyone may help complete the other […]

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Strongman, 3/20/2018

A) weighted dips 5 x 5 reps superset with 4 x 8 heavy bag over the shoulders B) 3 tire flips + sled drag + 3 tire flips C) 10′ HIIT conditioning 40″ on / 20″ off * high knees * plate pinches * superarms * reverse burpees * ball throws against wall 2 sets […]

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Strongman 3/13/2018

A) Bench press – dynamic effort – 50-60% 50% x 2 / 2″ break 3 reps – close grip x 3 sets (90″ total) 3 reps – normal grip x 3 (90″ total) 3 reps – wide grip x 3 (90″ total) B) Farmer’s carry walk + heavy sled push C) Core + Conditioning bear […]

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Saturday – Teams of 4, 3/10/2018

Teams of 4 Individual stations – assign 1 movement per person 30 C&J (135/95) 800m run 1000m row 200m bear crawl When anyone finishes, they may help someone else who is still working. Carry barbell, weight, and 2x KB to field – unlimited switching, everyone else does walking lunges. (95/65, 53/35) Walking overhead lunge to […]

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Monday, 3/5/2018

Strength – Wendler squats warmup cleans to working weight. Also warmup DB push presses or HSPU. 3 RFT 3 rope climbs 5 cleans (185/115) 10 DB push press (50/35) Rx+: legless, full cleans, HSPU Cool down: 400m walk Interested in learning more about PRIMUS CrossFit, Orlando’s premier CrossFit affiliate gym. Contact Us to find out more.

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