PRIMUS CrossFit Orlando

HIIT

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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Wednesday, 04-17-2019

Strength — Presses 5 @ 40% 5 @ 50% 5 @ 60% Superset Lunges or Box Step-Ups Conditioning. Triple AMRAP Sprint through each of these three short AMRAPs. You’ll have 1:1 rest, so there should be enough time to recover between each one. Pick a weight for the barbell that will allow you to complete […]

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Friday, 03-29-2019

Strength: Deadlifts superset HSPU (Strict) 5×5, DB Press or Dips 5×8 Conditioning 4 x 3 Min Rounds 100m Run 12 OHS 50% 8 Pull-ups Rx+: 3 Muscle ups Coaching Notes: On deadlifts work off 90% of your 1RM. for those that liked the sumo deadlifts last consider doing them for the strength cycle. Ninjas can […]

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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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