PRIMUS CrossFit Orlando

Skill

Tuesday, 09-17-2019

Skill: Review HSPU and progressions 4 Rounds Max effort HSPU 100m Carry Conditioning. Teams of 2 AMRAP 20 500m Row 20 Pull ups 20 Ball Slams 20+/15+ 20 Deadlifts 135/95 20 Single Arm DB Push Press 35+/20+ * Add 10 Reps every Round WOD Notes: The skill portion is to practice HSPU effieciency. If you […]

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Thursday, 09-12-2019

Skill: Turkish Get-ups Conditioning. AMRAP 20 12/10 Cal Row 50M Sled Push 3×45 / 2×45 100M KB Farmer Carry 53/35 1 Rope Climb RTG – Vested WOD Tips: Today’s skill work is the turkish get-up. Practice good technique and use the skills session as a warm-up to the workout. Workout of the day is a […]

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Wednesday, 08-14-2019

Warm Up. “Lynne” 5 Rounds* Bench press 135/95 Pull-ups -L2 Bench Press Body Weight *20 Min. Cap Barbell Warm up Strength/Skill E2MOM x 6 1 Squat Snatch 65% + 3-5 HSPU WOD Notes: When selecting a weight for the bench press, make sure you can get 5+ reps every round. Rest at least 2-3 minutes […]

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Tuesday, 08-06-2019

Dynamic warmup: 45” on/15” off of the following 8 movements Jumping Jacks High knees Mountain climbers Sit-ups Bicycles Burpees Kettlebell swings Arnold Presses Skills: Handstand Push-up 8’ EMOM 3-5 HSPU (kipping, strict, deficit) Partners WOD – Team “Carse” 21-18-15-12-9-6-3 Reps for time, split reps Start each round with a 50 meter relay bear crawl (25m […]

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Thursday, 07-18-2019

Warm-up 3 Rounds 30/20 Ball Slams 20+/15+ Rope Pulls Plate Pinch 25/15 Mountain Climbers Conditioning. 5 Rounds: 50 Meter Prowler Push (90/45) 100 Meter KB Farmers Carry (53’s/35’s) 200 Meter Run 5 ManMakes 35+/25+ 2 Rope Climbs RTG Vest WOD Tips: Some tactical fitness cardio in today’s workout. Power through the sleds for a good […]

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Thursday, 03-28-2019

Warm up Skill: Review and Practice Rope Climb Technique Conditioning 5 Rounds For Time 3 Rope Climbs 10 T2B 15 Russian KB Swings 30 Hammer Strikes 200m KB Carry (1 KB) 40 Min. Cap Coaching notes: If today is your first time getting rope climbs consider only doing 1 per round. Other scales 2:1 Rope […]

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Thursday, 01-31-2019

Skill: Double Unders Flight Simulator L1 5-10-15-20-25-20-15-10-5 L2 10-20-30-40-50-40-30-20-10 12 Min Conditioning 5 Rounds 100m Farmer Carry 53/25 5 Ball Slams 25+/15+ 5 HSPU 5 Chest to Bar 5 Tire Flips 30Min. Cap RX+ Vest Notes: Today is a mix of Skills and Strongman. If you like the Tire Flips and farmer carry. Check out […]

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