PRIMUS CrossFit Orlando

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Strongman, Tuesday 9-18-2018

A) Part 1 3 x 10 HSPU – do deficit or strict if possible 4 x 10 – ball slams for speed (also perfect technique) Part 2 – every 45″ – Dynamic effort back squat 3 reps @ 65-70% B) PRIMUS Trials team training Interested in learning more about PRIMUS CrossFit, Orlando’s premier CrossFit affiliate gym. […]

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Strongman, 9-4-2018

A) 1. 4 x 6 reverse ball throws 2. Dynamic effort farmer’s deadlifts every 40″ – 3 reps x 12 sets – should be medium loads B) Farmer’s Carry + KB swings Interested in learning more about PRIMUS CrossFit, Orlando’s premier CrossFit affiliate gym. Contact Us to find out more.

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Tuesday, 9-4-2018

Strength: front or back squats Warmup: 200m jog 10 box step-up & step-downs 10 barbell presses 10 situps Partner WOD (run, bear crawl, crab walks are done together. Other movements are U-go-I-go) 100 sit-ups 50m bear crawl 50 S2O (115/75) Run 400m 50m crab walk 50 front squats (115/75) Run 400m 50 box jumps Interested […]

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Saturday, 9-1-2018

3 person teams Accumulate 72 calories + 72 KB swings 1 person rowing 1 person resting 1 person 50m KB carry (72/53) 12 KB swings 50m carry back once complete, team does 75 burpees – U-GO-I-GO 100m prowler sprints (out and back) 6 sets Gym: 75 pullups 100m sled sprints (out and back) 6 sets […]

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Strongman, 8-28-2018

A) 1. 4 x 6 reverse ball throws 2. Dynamic effort farmer’s deadlifts every 40″ – 3 reps x 12 sets – should be medium loads B) PRIMUS Trials training – Teams 120m prowler pushes 16 KB swings 8 thrusters (115/75) Interested in learning more about PRIMUS CrossFit, Orlando’s premier CrossFit affiliate gym. Contact Us […]

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Strongman, Tuesday 8-21-2018

A) 1. 3 x 10 heavy wall balls (25/20) 2.Dynamic effort bench press. Every 45″. 4 reps x 9 sets @ 60% 3 reps x 3 sets @ 65-70% B) 2 teams of four – Trials training 100m equipment run – barbell and weight 10 power cleans (155/105) 12 tire flips Interested in learning more […]

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Saturday – Trials training 2

Teams of 4 – “Fat Boy” Intro: Every 60 seconds, 2 teams leave the gym in waves. [Mystery movement] U-Go-I-Go: 40 burpee pullups 28 thrusters (155/105)(135/95) 800m team sled push (45/25) Back inside gym, teams executes either Red Pill or Blue Pill: “Red Pill” 3 rounds per person: 4 C2B or 2 MU’s 5 T2B […]

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