PRIMUS CrossFit Orlando

HIIT

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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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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