PRIMUS CrossFit Orlando

Chipper

Thursday, 05-09-2019

15’ Mobility & banded recovery Conditioning: With a partner, do the following. Split reps except the run. 1 mile run 100 pushups 400m sled push (2/1 plates) 100 hammerstrikes 100 sandbag squats 400m sled push (2/1 plates) 50 sandbag cleans 100m bear crawl Rx+: Vested Notes: Coaches to lead a mobility and banded recovery session. […]

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Tuesday, 05-07-2019

HIIT dynamic warmup – 7’ x 2 (40” on / 20” off) Air squats Pushups Mountain climbers Flutter kicks lunges Burpees Cossack squats -Take a 1’ break- then another 7′ HIIT Ball slams Kettlebell high pulls Sit ups with slammer ball Kettlebell swings Box step-ups Goblet squats Lateral box step-overs Conditioning Partner WOD I AMRAP […]

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Tuesday, 04-23-2019

Warm up Conditioning. Teams of 2 “Tailpipe Barbell” 3 Rounds Each 250m Row Front Rack Barbell Hold L1 115/75, L2 135/95 followed by 100 Double unders 80 Pull Ups 60 Power Snatches L1 11/75, L2 135/95 40 Deadlifts L1 185/125, L2 225/155 20 Parallette Pass Through Wod Notes: Partner 1 Rows 250, while Partner 2 […]

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Tuesday, 04-16-2019

Warm Up 3 Rounds @ Low Intensity 200m Jog 5 Double Unders 5 Wall Balls 5 Box Jumps 5 Ball Slams Conditioning. Team Chipper Split up all the movements and just keep moving. 1000m Row 100 Double Under 1000m Row 100 Wall Ball @ 20 / 14 1000m Row 100 Box Jump @ 24 / […]

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Tuesday, 04-02-2019

Warm-up with 12’ of Tabatas (20” on/10” off x 8 sets per movement with 1’ break between movements) Burpees Mountain climbers Kettlebell swings (53/35) Conditioning Partner Workout. U-go-I-go style. 400m equipment carry (115/85) 50 PVC pass throughs 50 Dumbbell snatches (50/35) 50 Toes to bar 50 Thrusters (115/85) 80 Partner ball toss situps (20/15) 60 […]

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Thursday 12-27-2018

Skill Toe 2 Bar Superman + Hollow Rock on the floor, then on the bar Kip to Knee Raise Kip to Toe Raise Kip to Toe 2 Bar Conditioning 800M Run 10 Front Squats L1 155/105, L2 185/120 20 Push Jerks L1 115/85 L2 135/95 30 Russian Kettlebell Swings L1 53/35 L2 70/53 40 push […]

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Saturday, 12-22-2018

12 Days of Christmas 1 – 100 Meter Run (Run together) 2 – Push Jerks (115/85) 3 – Pull-ups 4 – Power cleans (115/85) 5 – Burpees 6 – Wall Balls (20/14) 7 – Push-ups 8 – Box Jumps (24″/20″) 9 – Kettlebell Swings (53/35) 10 – Dumbbell Snatches (35+/20+) 11 – Toe 2 Bar […]

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