PRIMUS CrossFit Orlando

Workout of the Day

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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Monday, 12-10-2018

Strength: Cleans 1×2 60%, 1×2 70%, 2×2 80%, 2×1 85%, 2×1 90% Warm-up: Walls balls, Dips, T2B 20’ Skills EMOM – 4 sets of the following 15 Wall balls (20/14) 10 Dips (bar or ring) 1 Full clean (go heavy-ish) 10 Toes to bar 1-2 Rope climbs Cash-out: 30 Good mornings 30 Russian twists with […]

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Friday, 12-07-2018

Strength. Deadlift 5×50, 5×60, 5×70, 3×80, 2×85 Conditioning 15-12-9 Handstand Push-ups Box Jumps 24/20 1×90% Deadlift after each round Cash out 3 Rounds 50M Sled Push 100M Farmer Carry Interested in learning more about PRIMUS CrossFit, Orlando’s premier CrossFit affiliate gym. Contact Us to find out more.

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Thursday, 12-06-2018

Box Jump Warm-up Max Height Box Jumps Conditioning. 800M Run 21 Hang Power Clean 95/65 21 Burpee over Bar 400M Run 15 Hang Power Clean 95/65 15 Burpee over Bar 200M Run 9 Hang Power Clean 95/65 9 Burpee over Bar Interested in learning more about PRIMUS CrossFit, Orlando’s premier CrossFit affiliate gym. Contact Us […]

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Wednesday, 12-05-2018

Strength. Snatch 2×2 60%, 2×2 70%, 2×2 80%, 2×2 85% Conditioning 60 cal row 50 wall balls 20/14 40 DB Snatches 35+/20+ 30 Push-ups 20 T2B 10 pistols 25 Minute Cap   Interested in learning more about PRIMUS CrossFit, Orlando’s premier CrossFit affiliate gym. Contact Us to find out more.

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Strongman, 12-4-2018

A) Accessory & Skills Part 1: 3 sets reverse sled drags superset with 4 x 6 weighted dips Part 2 – 10′ EMOM of push presses 1-8: 4 reps @ 60% 9-10: 3 reps @ 70% 11-12: 2 reps @ 80% B) Farmers carry + Heavy push presses from rack Interested in learning more about […]

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Tuesday, 12-04-2018

Warm-up 2 DB Windmills + 1DB OHS + 2 DB Presses 3 Rounds each arm as a class. Keep it light Conditioning. Team Cindy Sprint (Teams of 2) 30 Minute AMRAP 5 Pull up 10 Push up 15 Air Squat 100m Sprint Partner completes full round before next goes Solo = 45 Second Rest after […]

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