PRIMUS CrossFit Orlando

Chipper

Chipper Friday

Strength. Deadlift Warm Up Sets: 5 Reps at 40% of 1RM 5 Reps at 50% of 1RM Work Sets: 5 x 5 working up to 85% of 1RM Chipper 80 Double Unders 70 Hollow Rocks 60 Alternating Single Arm Kettlebell Swings- Russian 50 In Place Lunges 40 KB Sumo Deadlift High Pulls 30 Ball Slams […]

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Chipper

Strength. Deadlift 2 Warm Up Sets, then: 5×5 working up in weight WOD 10 Squat Cleans 20 Push Jerk 30 Hollow Rock (RTG- Toes to Bar) 40 Pushups (RTG- Hand Release) 50 Air Squats 600m Run For Time. RX- Squat Cleans at 60% of 1RM, Push Press at 80% of Clean weight RTG- Squat Cleans […]

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Chipper

TORC Backsquats. Wk 1 6 Reps at 50% of 1RM 4 Reps at 60% of 1RM 2 Reps at 70% of 1RM 2 Reps at 80% of 1RM 2 Reps at 85% of 1RM 2 Reps at 90% of 1RM 4 Reps at 80% of 1RM 6 Reps at 75% of 1RM :90 – 2:00 […]

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For Time

Wendler Deadlift. Wk 2 Warm Up Sets: 5 Reps at 50% of 1RM 5 Reps at 60% of 1RM 3 Reps at 60% of 1RM Work Sets: 3 Reps at 70% of 1RM 3 Reps at 80% of 1RM AMRAP at 90% of 1RM WOD 5:00 Work, 2:00 Rest until completed: 20 Wall Balls (20#M/14#F) […]

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For Time

Wendler Front or Back Squat. Wk 2 Warm Up Sets: 5 Reps at 40% of 1RM 5 Reps at 50% of 1RM 3 Reps at 60% of 1RM Work Sets: 3 Reps at 80% of 1RM 3 Reps at 85% of 1RM 3 or more Reps at 90% of 1RM WOD 100 Situps 90 Lunges […]

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For Time

Front Squat. Max Effort 8 Reps at 30-50% of 1RM 5 Reps at 60% of 1RM 3 Reps at 70% of 1RM 1 Rep at 80% of 1RM 1 Rep at 90% of 1RM 1 Rep at 100% of 1RM Max Effort Max Effort WOD 25 Handstand Pushups 25 Double Unders 50 Air Squats 25 […]

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Two-4-What !?!

As a three person team, chip away at: 75 Power Snatch (135#/95#) 150 Pull Ups 225 Box Jumps (24″/20″) then, 45 Two-4-One Wall Balls (20#/14#) For Time. Interested in learning more about PRIMUS CrossFit, Orlando’s premier CrossFit affiliate gym? Contact Us to find out more.

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