PRIMUS CrossFit Orlando

Tagged: “Fitness”

Monday, 01-14-2019

CrossFit Strength: Week 1 Squat Cycle 7×60%, 6×65%, 5×75%, 3×80%, 3×80%, AMRAPx70% Conditioning: AMRAP 12 10 Burpees 5 Thrusters 95/65 10 T2B 5 Thrusters *Increase Weight 20/10lbs every 2 Rounds Rd 1 95/65 Rd 3 115/75 Rd 5 135/95 and so on Sx: 95/65 WOD Tips: Today’s WOD is going to keep your heart rate […]

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Wednesday, 01-02-2019

Barbell Warm up Strength: Snatch 30 Minutes to establish 1 RM Conditioning: EMOM 16 1. 200m Run 2. 12 DB Snatch 35/20 3. 10 Box Jumps 24/20 4. 15 Sit ups Interested in learning more about PRIMUS CrossFit, Orlando’s premier CrossFit affiliate gym. Contact Us to find out more.

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Saturday, 12-22-2018

12 Days of Christmas 1 – 100 Meter Run (Run together) 2 – Push Jerks (115/85) 3 – Pull-ups 4 – Power cleans (115/85) 5 – Burpees 6 – Wall Balls (20/14) 7 – Push-ups 8 – Box Jumps (24″/20″) 9 – Kettlebell Swings (53/35) 10 – Dumbbell Snatches (35+/20+) 11 – Toe 2 Bar […]

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Friday, 12-14-2018

Strength: Front squats warmup, then 5 @ 40% 4 @ 50% 3 @ 60% 2 @ 70% 3 x 1 @ 80% Warm-up for quality 2 x 5 KB swings 2 x 5 K2E Conditioning: 100ft Bear Crawls 12 front squats @ 50% of 1RM 21 KB swings (72/53) (53/35) 15 knees-to-elbows or 7 muscle-ups […]

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Thursday, 12-13-2018

Strength:  Establish a 1 rep max effort Thruster. Spend about 25′ on this. Interval work. These rounds should be sprints with a focus on perfect technique on the lifts. Athlete is responsible for monitoring their rest time and should feel fully recovered between intervals. It’s ok to take longer rest if needed. The focus on […]

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Wednesday, 12-12-2018

Strength: Snatches 1×2 60%, 1×2 70%, 2×2 80%, 2×1 85%, 2×1 90% Warm-up – 2 rounds for quality: 20 double or single unders 10 barbell push press 5 barbell overhead squats 5 dead hang pull-ups Conditioning: 2 Rounds 10 Power Snatches (95/65) 25 Double Unders then 2 Rounds 10 Push Press (95/65) 10 Pull Ups […]

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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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