PRIMUS CrossFit Orlando

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Specialty Class, 4-9-2019

A) 3 sets of Cal Death Marches – 30 meters 3 sets of 5 x max distance ball tosses 3 sets of max effort 12 calorie ski erg B) Zig zag carry heavy sandbag around cones and back heavy sled push + 30″ max effort tire flips Cal Death March Demo Video: Interested in learning […]

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Monday, 4-1-2019

Strength: Squats superset pull-ups (strict) 5×5 or Rows 5×10 40×5 50×5 60×3 70×3 80×3 90×3+ 12’ EMOM 10 heavy wall balls 10 box jumps (24/20 or higher) 10 dips (ring or bar) or 5 muscle-ups 4 sets of the above. When the EMOM is complete, take a few minutes break and setup for the finishing […]

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Specialty Class, 03-26-2019

Strength & Accessory 4 x 5 box hurdles (work up in height, start low) 4 x 8 bentover barbell rows 4 x 10 Skullcrushers 4 x 10 heavy ball slams Conditioning 4 sets of the following: 3 box hurdles 10 full hammer strikes 4 bags over shoulders 30M reverse sled drag with rope 30M sled […]

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Strongman, 3-19-2019

A) part 1: 4 sets bags on top of pedestals superset with 4 x 8 double grenade ball curls Part 2: 8′ EMOM – 3 reps push press @ 70-75% B) Max reps in 30″ bag over bar Interested in learning more about PRIMUS CrossFit, Orlando’s premier CrossFit affiliate gym. Contact Us to find out more.

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Monday, 03-18-2019

EMOM 8 Even Minute – 10 Wall Balls Odd Minute – Yoga Stretches (Open hips and shoulders) Strength Back Squat 5@50%, 5@60%, 5@70%, 10%75% 00:30 – 00:55 Conditioning 3 rounds for time: 15 Hand Release Push-ups 20 Kettlebell Swings 200M-400M-200 Run WOD Tips: Today’s conditioning workout target time frame is 10-12 minutes. Can you push […]

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Friday, 03-14-2019

Workout 19.4 For total time: 3 rounds of: 10 snatches 12 bar-facing burpees Then, rest 3 minutes before continuing with: 3 rounds of: 10 bar muscle-ups 12 bar-facing burpees Men snatch 95 lb. Time cap: 12 minutes Strength (after WOD) Deadlifts 5-5-3-3-2-2-2-2 Heavy doubles at 85% of 1RM Interested in learning more about PRIMUS CrossFit, […]

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Monday, 3-11-2019

Strength: Back squats 5-5-3-3-3-1-1-1-1 Heavy singles at 90% of 1RM Warm-up: 200m murphy loop + 5 strict pull-ups. 10 rounds 100m run 5 strict pullups 5 box jump overs (24/20) Scaled: Fewer pull-up reps. Box step-overs can also be substituted. L2: weighted pull-ups L3: weight vests Cool down: 400m group walk Notes: For strength back […]

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