PRIMUS CrossFit Orlando

HIIT

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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Tuesday, 12-11-2018

HIIT warm-up and conditioning 40” on / 20” rest – 10 movements Ball slams Situps Push-ups High knees Coach’s Choice Air squats KB high pulls Flutter kicks Jumpies Coach’s choice Partner Workout (split everything): 10 Tire flips 600m Row 100 hammer strikes 60 Push-ups 20 Hang cleans (135/95) 600m Row 60 Burpees 40 KB high […]

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Thursday, 11-29-2018

Group Warm up Conditioning: AMRAP 4 30 Cal Row Max DB Thruster 35/20 AMRAP 4 25 Burpees Max Wall Balls 20/14 AMRAP 4 400m Run Max Push ups AMRAP 4 25 DB Thrusters Max Cal row AMRAP 4 25 Wall Balls Max Burpees 4 Min Cap 25 Push ups 400m Run *2 Minute Rest between […]

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Thursday, 10-11-2018

Clean & Jerk Warm-up Conditioning:  3 AMRAPs in 25 minutes “Powder Keg” AMRAP 5: 600 Meter Run 1 Round of Cindy Max Clean and Jerks (135/95) ~Rest 5 Minutes~ AMRAP 5: 400 Meter Run 2 Rounds of Cindy Max Clean and Jerks (155/105) ~Rest 5 Minutes~ AMRAP 5: 200 Meter Run 3 Rounds of Cindy […]

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Thursday, 10-04-2018

Group Warm-up Conditioning 6 x 5 Min. Rounds 400m run AMRAP “DT” 12 Deadlifts 95/65* 9 Hang Cleans 6 Jerks 1 Min. Rest Between Rounds *Increase weight each round *Score only rounds and reps of DT. *Start where you left off on DT. After you finish run Interested in learning more about PRIMUS CrossFit, Orlando’s […]

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