PRIMUS CrossFit Orlando

Workout of the Day

Friday, 6-5-2020

BulletProofing: Snatch and Snatch Progression. Metcon: This is Fine… 21-15-19 Ball Slams – 20/15# (25/20#) AKBS – 53/35# (70/53#) Uneven Push Ups (Use the slam ball) Before each round run 400m and after you finish the last one. 1600m Interested in learning more about PRIMUS CrossFit, Orlando’s premier CrossFit affiliate gym? Contact Us to find […]

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Thursday, 6-4-2020🔥🔥

Notes: Everything should be light and easy on the Low section. If you normally do ring dips, do bar dips instead to get everything warmed up. Try 35 lbs instead of 50 lbs on the shoulder press and 95/65 on the cleans with a focus on good technique. This is not a good one to […]

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Spartan Lite, 6-3-2020

10 Barbell Good Mornings DL Review PVC Weightlifting 5×4 Deadlifts (light) Metcon: AMRAP 16: Alternate movements Teams of 2 12 KB Deadlift 12 KBS 12 KB Goblet Squat 12 KB SDLHP 100m Run *In round one, partner one will do 12 KB deadlifts, then partner 2 will do 12. RKBS, then partner one will do […]

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Wednesday, 6-3-2020

“Never the Answer…” BulletProofing Clean and clean progression today. Coaches ensure proper bar bath and stance. For those needing progression work these exercises: 1. Deadlift 2. Deadlift Shrug 3. Deadlift High Pull 4. Hang High Pull 5. Hang Power Clean 6. Low Hang Power Clean 7. Front Squat Metcon: 3 Rounds 10 Pull Ups 15 […]

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Tuesday, 6-2-2020

Warm-up Barbell Warm-up PVC Pipe 7 Hang Power Snatch Shrugs 7 Hang Power Snatch High Pulls 7 Hang Power Snatch Metcon 15′ AMRAP Partner 1 -200M Run (Sub 250M Row if Raining) Partner 2 works through movements until P1 returns from run, then Switch and pick up where P2 is. 7 Hang Power Snatch 95/65 […]

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Spartan Lite, 6-1-2020

Warm-up 200m Run Squat Therapy on Back Wall Weightlifting 4 Rounds 5 Back Squats 10 Bicep Curls (5 each arm) 5 Upright Lateral Raises-2 sec pause at the top Metcon AMRAP 5: Buy-In: 250m row Into Max Rounds: 6 Burpees 12 DB Push Press Rest 3 Minutes AMRAP 5: Buy-In: 250m row Into Max Rounds: […]

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Monday, 6-1-2020

BulletProofing: Back Squat Bulletproofing for returning members. Coaches should ensure proper form before allowing athletes to transition to higher weights. Metcon AMRAP 5: Buy-In: 500m/350m row Into Max Rounds: 6 Burpees 12 Push Press (RTG 12 Front Squats) Rest 4 Minutes AMRAP 5: Buy-In: 500m/350m row Into Max Rounds: 6 Burpees 9 Front squats (RTG […]

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