PRIMUS CrossFit Orlando

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Strongman, 2-19-2019

A) Part 1 4 x (2 x 6) One armed fat grip deadlifts superset with 3 x 100m plate bear hug walks Part 2 – Continental clean demo & practice 8′ EMOM 1 rep continental clean & jerk B) Farmer’s carry + continental clean Interested in learning more about PRIMUS CrossFit, Orlando’s premier CrossFit affiliate […]

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Saturday Teams, 2-9-2019

Teams of 4 – “Hit it, Don’t Quit It” Part A Do 3 rounds of the following, round-robin style: 3′ AMRAP. (Count total reps in head-2-head battle!) Teammate does full round before tagging out. 1′ break between AMRAPs to rotate teams. 3′ AMRAP: bear crawl to box 5 burpees 5 box jumps or step-ups (24/20) […]

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Strongman, 1-22-2019

A) Part 2 4 x 60m bear hug carry with heavy bags superset with 4 x 8 heavy ball slams (30/25) Part 2 – Push Press every 45″ x 10 sets (dynamic effort) 3 reps @ 65-70% B) Front rack walk + 8 heavy ball slams Interested in learning more about PRIMUS CrossFit, Orlando’s premier […]

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MLK Day, 1-21-2019

Strength: Squats – 7×60%, 6×65%, 5×75%, 3×80%, 2×85%, AMRAP 70% 5-6’ warm-up for snatches. 16’ EMOM – 4 sets of the below 1 – 1 full snatch (heavy-ish) 2 – 10 dips (any type) 3 – 10 heavy wall balls (25/20) 4 – 10 box jumps (24/20 or higher with step downs) 3’ AMRAP of […]

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Strongman, 1-8-2019

A) Part 1: 4 x 8 sets of bent-over dumbbell rows alternate with 3 sets of double sled pulls Part 2: Warmup OHS to 60% 10′ EMOM overhead squats (from rack) 1-8 – 3 reps @ 60% 9-10 – 2 reps @ 70% B) 4 heavy sacks over bar + heavy farmer’s carry Interested in […]

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Strongman, 12-18-208

A) Part 1 – Accessory & Conditioning 3 sets sled sprints with light weight (45/25) superset with 3 x 10 heavy ball slams (30/20) Part 2 – Strength: 10′ EMOM bench press 1-8: 2 reps @ 75% 9-10: 1 rep @ 85-90% B) Sled loading + Sled pulls Interested in learning more about PRIMUS CrossFit, Orlando’s […]

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Saturday, 12-14-2018

Teams of 4 160 partner slammer ball toss over barbell (20/15) These are U-go-I-go:3 rounds each of10 situps2 C&J (155/105)(135/95) 3 rounds each of10 bicep curls (40/20)(30/15)10 pushups 3 rounds each of4 front rack lunges (155/105)(135/95)1 rope climb 3 rounds each of3 burpee pull-ups10 ball slams (20/15) 4 x 80m sled sprint relays (2/1). Each […]

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