PRIMUS CrossFit Orlando

HIIT

Tuesday, 12-11-2018

HIIT warm-up and conditioning 40” on / 20” rest – 10 movements Ball slams Situps Push-ups High knees Coach’s Choice Air squats KB high pulls Flutter kicks Jumpies Coach’s choice Partner Workout (split everything): 10 Tire flips 600m Row 100 hammer strikes 60 Push-ups 20 Hang cleans (135/95) 600m Row 60 Burpees 40 KB high […]

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Thursday, 11-29-2018

Group Warm up Conditioning: AMRAP 4 30 Cal Row Max DB Thruster 35/20 AMRAP 4 25 Burpees Max Wall Balls 20/14 AMRAP 4 400m Run Max Push ups AMRAP 4 25 DB Thrusters Max Cal row AMRAP 4 25 Wall Balls Max Burpees 4 Min Cap 25 Push ups 400m Run *2 Minute Rest between […]

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Thursday, 10-11-2018

Clean & Jerk Warm-up Conditioning:  3 AMRAPs in 25 minutes “Powder Keg” AMRAP 5: 600 Meter Run 1 Round of Cindy Max Clean and Jerks (135/95) ~Rest 5 Minutes~ AMRAP 5: 400 Meter Run 2 Rounds of Cindy Max Clean and Jerks (155/105) ~Rest 5 Minutes~ AMRAP 5: 200 Meter Run 3 Rounds of Cindy […]

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Thursday, 10-04-2018

Group Warm-up Conditioning 6 x 5 Min. Rounds 400m run AMRAP “DT” 12 Deadlifts 95/65* 9 Hang Cleans 6 Jerks 1 Min. Rest Between Rounds *Increase weight each round *Score only rounds and reps of DT. *Start where you left off on DT. After you finish run Interested in learning more about PRIMUS CrossFit, Orlando’s […]

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Tuesday, 10-02-2018

Group Warm-up Conditioning Teams of 2, Split Reps 5 Rounds (10 Min. Cap) 10 Front Squats 135/95 20 Pull-ups 2 Min. Rest 1 Mile Run (200m Intervals) Murphy Loop 10 Min. Cap 2 Min. Rest 42-30-18 Box Jumps 24/20 P. Snatch 95/65 10 Min. cap Interested in learning more about PRIMUS CrossFit, Orlando’s premier CrossFit […]

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Friday, 07-13-2018

Strength. Torque Back Squats 10 @ 40% 8 @ 50% 6 @ 60% 20 @ 70% Conditioning.Triple AMRAP AMRAP 5 5 Bench Press @ 135 / 95 5 Power Cleans 135/95 2 Minute Rest AMRAP 5 5 HSPU 10 Pistols 2 Minute Rest AMRAP 5 5 Flutter Kicks (4:1 or 20 total) 5 Bar Muscle […]

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Wednesday, 07-11-2018

Strength. 15 Minutes to work up to a max Bear Complex — 7 Unbroken Rounds of: Power Clean Front Squat Push Press Back Squat Push Press Conditioning. E3MO3M 18 250m Row 3 Power Clean 3 Squat Clean L1 — 135 / 95 L2 — 155 / 105 L3 — 185 / 125 Pick a weight […]

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