PRIMUS CrossFit Orlando

HIIT

Wednesday, 08-21-2019

Strength: Press 5 x 12 @ 50% Conditioning. Interval AMRAP 3 5 Deadlift 5 Box Jump rest 3 AMRAP 3 5 Deadlift 5 Box Jump Over rest 3 AMRAP 3 5 Deadlift 5 Burpee Box Jump Over L1 — 155 / 105 , 20″ / 16″ L2 — 185 / 125 , 24″ / 20″ […]

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Friday, 08-16-2019

Warm up Strength: Deadlift 5×50%, 5×60% 5×65%, 3×70%, 2×80%, 2×85% +10-20lbs Conditioning. Every 5 Min for 20 Minutes 21/18 Cal. Row 12 Hand Release Push Ups 9 Power Cleans L1 95/65 L2 115/80 L3 135/95 Wod Notes: Focus on pace today. Goal today is to increase the pace every round. On the cleans today pick […]

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Friday, 08-09-2019

Deadlift Warm Up Elevated KB Deadlift, Bent over row 3×5 Strength: Deadlift (+5-10 lbs) 5×50%, 5×60% 5×65%, 3×70%, 2×80%, 2×85% Warm-up: Strict pull-ups, barbell thrusters, light KB swings Conditioning Intervals: 4 x 3’ work time / 3’ rest #1 – 2 rounds: 5 pullups 5 thrusters (95/65) 10 ball slams (20/15) #2 – 2 rounds: […]

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Friday, 07-05-2019

Strength: Snatch 1 set every 2:00 1×3 60% 1×3 70% 2×2 80% 2×1 90% 1×1 95% Conditioning Intervals: 4 x 3’ work time / 3’ rest #1 – 2 rounds within 3’: 10 burpees 10 kettlebell swings (53/35) #2 – 2 rounds: 10 burpees 10 kettlebell swings (53/35) 30 single unders #3 – 2 rounds: […]

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Friday, 06-14-2019

Warmup: Bar Path (5 Mins) Power Position Hang Position Mid Shin Skill: Starting Position (5 Mins) Strength: Snatch (24 Mins) E3MOM — 8 Rounds 2×3 60% 2×3 70% 2×2 75% 2×2 80% Conditioning: AMRAP 5 5 — Push Press 5 — Pull Ups REST 2 AMRAP 5 5 — Squat Clean 5 — Pull Ups […]

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Tuesday, 06-04-2019

2 x 6′ HIIT Warmup (40” on / 20” off) High knees Jumping jacks Mountain climbers Flutter kicks PVC shoot throughs Situps ~1’ break~ KB high pulls Ball slams Supermans KB swings Russian twists with ball Wall balls Conditioning: 20′ AMRAP Partner WOD. All movements U-go-I-go except farmers carry. Split work. 400m Farmers carry bar […]

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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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