PRIMUS CrossFit Orlando

Tagged: “Fitness”

Thursday, 01-28-2016

Skill Handstand Skill Work Conditioning AMRAP 17 400M Run 2 Rope Climbs 10 Clusters L1 95/65 L2 115/85 L3 135/95 M 155/125 Interested in learning more about PRIMUS CrossFit, Orlando’s premier CrossFit affiliate gym? Contact Us to find out more.

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Wednesday, 01-27-2016

Strength Wendler Week 4 Bench or Strict Press w/ Super Set 5X40%, 5X50%, 3×60%, 5×65%, 5×70%, 5 x75% 5X8 Weighted Lunges Conditioning AMRAP 15 5 T2B 10 Hand Release Push-ups 15 Power Cleans L1 – 96/65 L2 – 115/85 L3 – 135/95 M 155/125 Core Cash Out Barbell Ab Roll 5×5 Interested in learning more […]

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Tuesday – Strongman, 01-26-2015

Strong(wo)man: 1. Dynamic Effort Sumo Box Squat: 3 reps at 65% of 1RM w/ 60 seconds of rest between each set. Super set with either: 2 Muscle-Ups or 3 KBSDHP. 2. Stone Arm Ladder Challenge 3. 3RM Banded Press + 3 KBS Rows 4. Group Cashout   Interested in learning more about PRIMUS CrossFit, Orlando’s […]

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Tuesday, 01-26-2016

Group Warm-up Coaches Choice Conditioning For Time: Teams of Two 2 Power Snatches every 30 seconds for 4 minutes – 65% – 80% of 1RPM (Alternate) Then, YGIGO 2000M Row (1000M per partner) 5 Rounds (Each partner does all reps) 6 Push Press (Same weight as Power Snatches) 12 Wall Balls 20/14 24 Double Unders […]

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Monday, 1-25-2016

Strength Wendler Week 4 Front or Back Squat w/ Super Set 5X40%, 5X50%, 3×60%, 5×65%, 5×70%, 5 x75% 5X8 Pull-ups or 5X12 Ring Rows Conditioning “Frank” 7 Rounds 5 Pull-ups 10 Sit-ups 15 Air Squats 3 minute Rest 6 Rounds 5 Tire Flips 10 Dumbbell Thrusters 40+/20+ 200M Run 25 Minute Cap Interested in learning […]

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Saturday, 01-23-2016

“Four Real” Teams of 3 6’ buy-in, max reps in 1 minute. Assign athletes to either 1, 2, or 3. If athlete does station 1 of first set, they must also do station 1 of second set. Weights stay the same and one athlete working at a time. 1) hang snatch 2) hang clean 3) […]

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Thursday, 1-21-2016 Barbell Class

Barbell Club Snatch: 3 @ 40, 50, 60, 70. 2 @ 75, 80, 80, 80. Heaving Snatch Balance: 5×3 @ 30, 40, 50, 60, 65. Hang Clean High Pull: 5×5 @ 60. L-Sit Hold: 3 x Max Effort Interested in learning more about PRIMUS CrossFit, Orlando’s premier CrossFit affiliate gym? Contact Us to find out more.

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