PRIMUS CrossFit Orlando

Strength Training

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, 04-05-2019

Strength: Deadlifts Superset HSPU (Strict) 5×5, DB Press or Dips 5×8 Conditioning:  3 rounds for time 1 deadlift @ 85% 10 handstand push-ups 8 C2B pull-ups or 4 muscle-ups 30 double unders Cool down: 400m group walk. WOD Notes: You should be good and warmed up for this short, high intensity WOD after the strength […]

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Wednesday, 04-03-2019

Strength: Presses Superset Lunges 5×5 or Step ups 5×5 (Each Leg) 12’ clean & jerk warm-up with barbell. Work up to your working weight. Conditioning: 8 rounds of the following 200m row 1 clean & jerk @ 75-80% 4 burpees over bar WOD Notes: The 200 meter rows should be quick sprints to spike your […]

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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, 03-27-2019

Strength: Presses Superset Lunges 5×5 or Step ups 5×5 (Each Leg) Conditioning 4 Rounds for time 400m Run 30 Double Unders 25 Hollow Rocks Rx+ 50 Double Unders Coaching notes: On presses work off 90% of 1 RM. Today’s wod is a cardio piece. For those starting to get Double unders perform them as long […]

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Thursday, 03-21-2019

Strength:  EMOM 10 Even – 50M Sled Push 4×45, 3X45 Odd – Power Clean 5,4,3,2,1 (Increase weight, decrease reps) Conditioning: AMRAP 15 5 Toes to bar 10 Burpees 15 Wall balls 20/14 100M Run WOD Tips:  Today’s EMOM will be a challenge to the legs. Don’t expect PRs in the power clean minute, just work […]

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Wednesday, 03-20-2019

Strength: Sumo Deadlifts 5@50%, 5@60%, 5@70%, 3@80%, 3@85@ Conditioning: 5 Rounds for Time: 5 Power Snatch (115/75) Or 10 Dumbbell Snatch (40+/ 30+) 30 Double Unders 5 Pull-ups WOD Tips:  Today’s strength session focuses on the seldom used Sumo Deadlift. Give it a try, you might just like it. Work off of 90% of your […]

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