PRIMUS CrossFit Orlando

Tagged: “Fitness”

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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Tuesday, 03-19-2019

Group Warm-up 400M Run, PVC Shoulder Mobility + Leg Hip Mobility Conditioning Partner AMRAP 8, 2 Minute Rest, AMRAP 8 250M Row 8 Box Jumps Overs 24/20 8 Dumbbell Thrusters 35+/25+ Cash Out Core Work – 10 Hollow Rock, 10 V-Ups, 10 Sit-ups X 3 Rounds WOD Tip: Today’s partner workout is a follow the […]

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Thursday, 03-14-2019

Warm-up snatches for 10 minutes to about 75% of 1RM. Skills EMOM – 12’ (3 sets of the following) 1. 1 rep snatch @ 75-80% 2. 30 double unders 3. Athlete’s choice movement and rep count 4. 2 rope climbs Partner conditioning WOD 2 rounds of the following. Split reps, U-go-I-go: 400m sled push with […]

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Wednesday, 03-13-2019

Strength: Bench or shoulder press 5-5-3-3-2-2-2-2 Heavy doubles at 85% of 1RM 15’ of clean & jerk warm-up, building weight. These can be either full or power cleans and push or split jerks. Conditioning. 4 sets – Every 3 minutes: 100m row 10 wall balls (20/15) 3 Clean & Jerks @ 70-75% Rest for remainder […]

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Tuesday, 03-12-2019

12’ HIIT warmup – 40” on/20” off High knees Mountain climbers Air squats Alternating push-ups with slammer ball Reverse burpees Ball slams Sit-ups with slammer ball Burpees Russian twists Plank hold Flutter kicks Lateral box step-overs Conditioning. AMRAP 22′ Partner WOD. U-go-I-go. 100m bear crawl both partners 100 KB swings (72/53) (53/35) 80 Partner ball […]

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Thursday, 03-07-2019

Group Warm and movement review Conditioning EMOM 25 1. 5 Bench Press (Increasing in weight) 2. 10 T2B 3. 2 Turkish Get ups 4. 15 Balls Slams 20+/15+ 5. Rest Cash Out Coach’s Choice Wod Notes: Keep hearing everyone loves bench press in workouts. So, here is another one. Reminder Friday Night Lights is happening […]

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