PRIMUS CrossFit Orlando

AMRAP

Wednesday, 04-17-2019

Strength — Presses 5 @ 40% 5 @ 50% 5 @ 60% Superset Lunges or Box Step-Ups Conditioning. Triple AMRAP Sprint through each of these three short AMRAPs. You’ll have 1:1 rest, so there should be enough time to recover between each one. Pick a weight for the barbell that will allow you to complete […]

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Wednesday, 04-10-2019

Shoulder warm up (Bands) Strength Wendler Week 3 Presses with Superset Lunges 5X40%, 5X50%, 3×60%, 5×75%, 3×85%, 1+ x95% Conditioning 13 AMRAP 5 Pull-ups 10 Front Squats (135/95) 15 Cal Row WOD Tips: Today’s workout is a classic crossfit style workout. The Pull-up rep scheme is low enough to keep you moving. The front squat […]

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Tuesday, 04-09-2019

Warm-up EMOM 8 Minute 1 – 10 Ring Rows or 3 Muscle Ups Minute 2 – 10 KB One Legged Deadlifts (5 Each Leg) Minute 3 – 2 Rope Climbs Minute 4 – 20 Mount Climbers Conditioning AMRAP 25 Teams of 2 (Relay Style – Partner 1 must complete all reps before Partner 2 begins) […]

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Tuesday, 03-26-2019

Conditioning Teams of 2, Spilt Reps 50 Cal. Row 50 S2OH 95/65 50 Box Jumps 24/20 50 Wall Balls 20/14 50 P. Cleans 95/65 Rd 2. 40 Reps Rd 3. 30 Reps… and so on. 35 Min Cap WOD Tips:  For Today’s wod take 10 total reps off every round. Weights Should be light so […]

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Monday 03-25-2019

Strength: Squats superset pull-ups (strict) 5×5 or Rows 5×10 Week 1 40×5, 50×5, 60×3, 65×5, 75×5, 85×5+ Conditioning: AMRAP 9 9 Bar Facing Burpees 6 HSPU 3 Deadlifts 70% of 1 rep max WOD Tips: Our next strength Cycle consists of  the traditional Wendler with superset of gymnastic Strength building. All percentages are based off […]

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Thursday, 03-21-2019

Strength:  EMOM 10 Even – 50M Sled Push 4×45, 3X45 Odd – Power Clean 5,4,3,2,1 (Increase weight, decrease reps) Conditioning: AMRAP 15 5 Toes to bar 10 Burpees 15 Wall balls 20/14 100M Run WOD Tips:  Today’s EMOM will be a challenge to the legs. Don’t expect PRs in the power clean minute, just work […]

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Tuesday, 03-19-2019

Group Warm-up 400M Run, PVC Shoulder Mobility + Leg Hip Mobility Conditioning Partner AMRAP 8, 2 Minute Rest, AMRAP 8 250M Row 8 Box Jumps Overs 24/20 8 Dumbbell Thrusters 35+/25+ Cash Out Core Work – 10 Hollow Rock, 10 V-Ups, 10 Sit-ups X 3 Rounds WOD Tip: Today’s partner workout is a follow the […]

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