Warm Up Conditioning: Open 20.5 For time, partitioned any way: 40 chin-over-bar pull-ups 80-cal. row 120 wall-ball shots (14/10) Time cap: 20 min. RX: Substitute muscles-ups, wall balls (20/14) Open Gym: Work on any skill or strength Interested in learning more about PRIMUS CrossFit, Orlando’s premier CrossFit affiliate gym? Contact Us to find out more.
Group Warm up Conditioning 4 Rounds 50m Sled Push (Back Alley) 40 Hammer Strikes 30 Air Squats 20 DB Snatch 35+/25+ 2 Rope Climbs Low Crawl width of gym (army crawl) RTG = Weight Vest Cash Out: Foam Roll WOD Notes: Tactical Thursday Training. If its nice out you can do the majority outside. The […]
Split Jerk Review and Practice Strength: Split Jerks, 5×2 Conditioning: 5 Rounds 2 Min. on / 1 in off 250m Row 12 KB Swings 53/35 Max Double Unders *Score Total number of Double Unders WOD Notes: For today’s strength session work up to a heavy double. Focus on your dip drive. popping the bar off […]
Group Warm up Conditioning: Teams of 2, Split Reps 3 Rounds 40 Wall Balls 20/14 30 Pull ups 20 Power Snatches 115/80 42-30-18 Box Jumps 24/20 S2OH 115/80 Partner Sit Up Med Ball Toss Cash Out: 400m Group Walk WOD Notes: Today’s workout is a team of two. Finish part A before moving to Part […]
Barbell Warm up Strength: Clean Complex Every 90 Seconds for 8 Rounds 1 Power Clean + 1 Squat Clean + 1 Front Squat Conditioning: For Time 600m Run 15 Hang Clean 60-70% 9 Burpee Over Bar 400m Run 12 Hang Clean 9 Burpee Over Bar 200m Run 9 Hang Clean 9 Burpee Over Bar WOD […]
Team of Three 800m Sled Push 1×45/1×25 90 Power Snatches (75/55) 2400m Row 90 Kettlebell Swings (53/35), Complete during the Row 90 Thrusters (75/55) 800m Run 90 Burpees, Complete during the Run 90 Ball Slams (20/15) 800m Sled Push 1×45/1×25 90 Sit-ups, Complete during the Push 90 Shoulder to Over Head (75/55) Interested in […]
Warm Up: 3 Rounds for Quality 100m Jog Leg and Hip Mobility Shoulder Mobility Conditioning: AMRAP 30 200m Sandbag Carry 1min Sandbag Overhead Hold 200m Farmer Carry 1min Plank Hold 100m Walking Lunge 1min Wall Sit Hold RTG — Vested Cash Out: Foam roll back Notes: A grinder! Keep moving and do as much as […]