PRIMUS CrossFit Orlando

Tagged: “Fitness”

Thursday, 09-19-2019

Warm up Conditioning For Time 75 Double Unders 75 Wall Balls 20/14 75 Sit ups 75 Double Unders 75 Push Press 45/35 75 Burpees 75 Double Unders RX+ = Vest WOD Notes This one will be mentally tough. Enjoy. Interested in learning more about PRIMUS CrossFit, Orlando’s premier CrossFit affiliate gym? Contact Us to find […]

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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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Friday, 09-13-2019

Strength: Establish 1 rep max Deadlift Conditioning. For Time 30 Double Unders 7 Reverse Burpees 10 Dumbbell Snatches 35+/20+ 13 Front Squats 135/95 15 Pull-ups 30 Double Unders RTG – 5 Muscle-ups in place of Pull=up WOD Tip: We end the week with a heavy deadlift if all systems are a go. Final workout of […]

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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, 09-11-2019

Group Warm-up of all Movements Conditioning – For Time 911 Tribute 2001 meter Run 11 Box Jumps (30/24 in) 11 Thrusters (125/85 lb) 11 Chest-to-Bar Pull-Ups 11 Power Cleans (175/115 lb) 11 Handstand Push-Ups 11 Kettlebell Swings (2/1.5 pood) 11 Toes-to-Bar 11 Deadlifts (170/115 lb) 11 Push Jerks (110/75 lb) 2001 meter Row WOD Tip: […]

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Tuesday, 09-10-2019

Group Warm-up Conditioning: 30′ AMRAP 400M Run (Together) Split Reps, You go I go 50 Front Rack Lunges 95/65 50 Push-ups 50 Sit-ups 50 Hang Cleans 95/65 WOD Tip: Today’s team workout has some challenging movements, especially the front rack lunges. Partners work in a you go i go format, but are responsible for half […]

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Tuesday, 09-03-2019

Warm Up Skill: EMOM 12 1. 8 Front Rack Lunges 95/65 2. 5-10 Pulling Movement (Muscle up, C2B, Pull ups) 3. 5-10 HSPU Conditioning. 3 Rounds 15 Power Snatch 95/65 20 Push Ups 25 Military Sit ups Wod Notes: Today we Start with a skill EMOM. Pick a rep number you can complete for the […]

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