PRIMUS CrossFit Orlando

Skill

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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Friday, 11-02-2018

Strength: Deadlift 50×5, 60×5, 70×5, 80×3, 90×1, 95×1+ Conditioning. AMRAP 15 10 T2B 5 HSPU 2 Squat Cleans 50% Increase weight 5 to 10lbs every round Cash Out Skill Work Interested in learning more about PRIMUS CrossFit, Orlando’s premier CrossFit affiliate gym? Contact Us to find out more.

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Tuesday, 10-23-2018

Warm-up & skills practice 10’ EMOM – 2 sets of the below 1 – 2 rope climbs 2 – 10 burpees 3 – 10 heavy wall balls (25/20 if you can) 4 – 6 DB snatches (heavier than normal) 5 – 8 box jumps (go higher than normal with step-downs) 10’ to warm-up remaining movements […]

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