PRIMUS CrossFit Orlando

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Monday, 12-10-2018

Strength: Cleans 1×2 60%, 1×2 70%, 2×2 80%, 2×1 85%, 2×1 90% Warm-up: Walls balls, Dips, T2B 20’ Skills EMOM – 4 sets of the following 15 Wall balls (20/14) 10 Dips (bar or ring) 1 Full clean (go heavy-ish) 10 Toes to bar 1-2 Rope climbs Cash-out: 30 Good mornings 30 Russian twists with […]

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Strongman, 12-4-2018

A) Accessory & Skills Part 1: 3 sets reverse sled drags superset with 4 x 6 weighted dips Part 2 – 10′ EMOM of push presses 1-8: 4 reps @ 60% 9-10: 3 reps @ 70% 11-12: 2 reps @ 80% B) Farmers carry + Heavy push presses from rack Interested in learning more about […]

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Saturday – Winter is Coming

Teams of 4 – “Winter is Coming” Assign 1 teammate per station. Can be in any order. Relay style: * 4 rope climbs * 25 wall balls (20/14) * 20 T2B or 5 muscle-ups * 20 burpees 400m team sled push (3/2) Equipment carry to cul-de-sac (slammer, KB, 2 DBs) Two people working at once: […]

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Strongman, 11-27-2018

A) Part 1 – 4 x 8 heavy dumbbell rows superset with 4 x 10 heavy wall balls Part 2 – Dynamic effort bench press 12 x 45” 1-8: 4 reps @ 60% 9-10: 3 reps @ 70% 11-12: 2 reps @ 80% B) Zercher carry + Heavy KB swings Interested in learning more about […]

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Strongman, 11-13-2018

A) 4 sled drag sprints with harness superset with 4 x 8 heavy-ish dumbbell strict press warm-up to 80% of 1RM deadlift 3 x 2 @ 85% 3 x 1 @ 90% B) Heavy sled drags + Tire flips Interested in learning more about PRIMUS CrossFit, Orlando’s premier CrossFit affiliate gym. Contact Us to find […]

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Saturday, 10-27-2018

Teams of 3 – (everything is u-go-I-go) 1800m row 100m sled sprints (2 x 45/1 x 45) – each teammate goes twice 6 rounds each: 6 front rack lunges (95/65) 6 pushups 100m sled sprints (2 x 45/1 x 45) – each teammate goes twice 5 rounds each: 5 G2O (115/85) 5 burpee over bar […]

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Strongman, 10-23-2018

A) 1 – 3 x 100 barbell walks (135/95 or around there) 2 – 4 x 10 heavy ball slams (30/25/20) 3 – 4 x 10 power hammer strikes B) Back Squats + sled pulls couplet Interested in learning more about PRIMUS CrossFit, Orlando’s premier CrossFit affiliate gym. Contact Us to find out more.

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