PRIMUS CrossFit Orlando

HIIT

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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Tuesday, 06-12-2018

HIIT warmup: 40” on/20” off x 8 ball slams bicycle kicks air squats KB swings hollow rocks supermans lateral step ups and downs mountain climbers Conditioning: 20’ AMRAP partner workout (split reps) 400m run with slammer ball (20/14) 60 partner ball toss sit-ups 50 front squats (135/95) 40 T2B 30 shoulder to overhead (135/95) 20 […]

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Wednesday, 06-06-2018

Accessory Work:  5 Sets 1 Minute Handstand Hold 10 weighted good mornings 10 weighted lateral box step ups Conditioning: 5 Rounds 1 Minute max calorie row 1 Minute Rest 1 Minute max rep strict press @ 75# / 55# 1 Minute Rest Cash Out: 3 Rounds Max Rep Bent Over Row — Empty Barbell Interested […]

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Wednesday, 03-28-2018

Strength: Deadlift 5×3 Increasing Weight Conditioning: 4 Three Minute Rounds 10 Front Squats 155/105 10 Pull-ups Max Burpees 3 Minute Rest between rounds Interested in learning more about PRIMUS CrossFit, Orlando’s premier CrossFit affiliate gym. Contact Us to find out more.

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Thursday, 03-22-2018

Warm Up Interval Rowing — 5 Min Reverse HIIT — :20 sprint / :40 slow Conditioning 5 Rounds For Time 5 Chest To Bar 10 Push Up 20 Walking Lunge 40 Double Under 500m Row   Interested in learning more about PRIMUS CrossFit, Orlando’s premier CrossFit affiliate gym. Contact Us to find out more.

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Thursday, 03-15-2018

Rower Bowling (3 Rounds) Max Effort Row to 150M (Closest to 150 Wins) Loser 3 burpees   Conditioning: 5 Min AMRAP 800M Run or 1000M Row Max Effort Ball Slams Rest 3 4 Min AMRAP 600M Run or 750M Row Max Handstand Push-ups Rest 3 3 Min AMRAP 400M Run or 500M Row Max Effort […]

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