PRIMUS CrossFit Orlando

HIIT

Wednesday, 03-13-2019

Strength: Bench or shoulder press 5-5-3-3-2-2-2-2 Heavy doubles at 85% of 1RM 15’ of clean & jerk warm-up, building weight. These can be either full or power cleans and push or split jerks. Conditioning. 4 sets – Every 3 minutes: 100m row 10 wall balls (20/15) 3 Clean & Jerks @ 70-75% Rest for remainder […]

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Tuesday, 03-12-2019

12’ HIIT warmup – 40” on/20” off High knees Mountain climbers Air squats Alternating push-ups with slammer ball Reverse burpees Ball slams Sit-ups with slammer ball Burpees Russian twists Plank hold Flutter kicks Lateral box step-overs Conditioning. AMRAP 22′ Partner WOD. U-go-I-go. 100m bear crawl both partners 100 KB swings (72/53) (53/35) 80 Partner ball […]

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Wednesday, 03-06-2019

Strength: Superset Push Press 5×3 Increasing weight Strict Pull ups or chin ups 5×3-5 Reps Conditioning 5 rounds x 3 Mins 3 Hang Power Cleans 135/95 6 Push ups 9 Air Squats 1 Min Rest Rd 2 145/100 Rd 3 155/105 Rd 4 165/110 Rd 5 175/115 Wod Notes: Strength is classic upper body push […]

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Thursday, 02-21-2019

Group Warm up Conditioning 5 Rounds 5 Bench Press 155/105 10 KB SDHP 53/35 10 OHS 95/65 10 Cal Row. 1 Rope Climb 2 Min. Rest Wod Note: Interval Piece today, go hard during the round. If your competing in the Open tomorrow do not kill yourself today. Interested in learning more about PRIMUS CrossFit, […]

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Tuesday, 02-19-2019

Group Warm Up Conditioning Teams of 2, Split Reps 0-10 Min 5 Rounds 12 Power Snatch 115/80 24 Wall Balls 20/14 10-18 Min 8 Rounds 200m Run Relay 18-35 Min 42-30-18 Hang Power Clean 115/80 Goblet Squats S2OH RX+135/95 Wod Notes: Today has 3 parts. Each has its own time cap. The faster you get […]

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Friday, 02-01-2019

Strength: Deadlift 7×60%, 6×65%, 5×75%, 3×85%, 2×90%, AMRAPx75% Conditioning 4 x 4 Min. Rounds 400m Run 12 T2B 3 Power Snatch 50% (Increasing) Ex. Rd 1 50% Rd 2 60% Rd 3 70% Rd 4 80% Notes: If Deadlifts have been easy the last two weeks increase the number you’re working off of. For today’s […]

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Tuesday, 01-22-2019

12’ HIIT Warmup and Core Conditioning (40” on / 20” off) High knees Jumping jacks Mountain climbers Flutter kicks Bicycles Coach’s choice KB high pulls Push-ups Supermans Ball slams V-ups Coach’s choice Notes: HIIT should be a low impact, aerobic focused warmup and core workout. You should be sweating but feeling good afterwards. Equipment needed: Kettlebell […]

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