PRIMUS CrossFit Orlando

Chipper

Thursday, 08-08-2019

Coach led foam roller recovery work (lower body) Conditioning: Partners, split work, U-go-I-go 100 lunges 30 tire flips 400m sled push (2/1) 10 sandbag getups 100 hammer strikes 30 tire flips 30 sandbag cleans 400m sled push (2/1) 200m KB farmer’s carry (53/35) Rx+: Vested Interested in learning more about PRIMUS CrossFit, Orlando’s premier CrossFit […]

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Tuesday, 07-02-2019

Dynamic warm-up: 40” on / 20” off of the following 10 movements Step-ups Jumping jacks Sit-ups Push-ups Mountain climbers Strict pull-ups Ball slams Bicycles Russian twists KB high pulls Conditioning Partner WOD I –  AMRAP 2’ – You-go-I-go Burpees over partner Take a 3’ break and set up for WOD II:. Partner WOD II – […]

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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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