PRIMUS CrossFit Orlando

Tuesday, 05-07-2019

HIIT dynamic warmup – 7’ x 2 (40” on / 20” off)

  • Air squats
  • Pushups
  • Mountain climbers
  • Flutter kicks
  • lunges
  • Burpees
  • Cossack squats

-Take a 1’ break- then another 7′ HIIT

  • Ball slams
  • Kettlebell high pulls
  • Sit ups with slammer ball
  • Kettlebell swings
  • Box step-ups
  • Goblet squats
  • Lateral box step-overs

Conditioning
Partner WOD I
AMRAP 2’ – You-go-I-go
Burpees over bar

Take a 3’ break and set up for the next section.

Partner WOD II – Chipper, You-go-I-go
50 Box step-ups with sandbag
400m Sandbag run (both partners)
50 Kettlebell swings (53/35)
50 Partner ball toss sit-ups
50 Power cleans (115/75)
50 Kettlebell high pulls (53/35)
50 Toes-to-Bar
50 Ball slams (20/15)
400m Sandbag run

Rx+: 135/95 on cleans, 72/53 on kettlebells, 30/20 on ball slams

Notes: Use the HIIT as a dynamic warmup and work out the kinks from yesterday’s squats and snatches. For the second section, you’ll need a slammer ball, kettlebell, and box. These movements will get you warmed up specifically for the partner WOD later. Partner WOD I should be an all out sprint, with teams trying to rack up as many burpee reps as they can in 2 minutes. Get ready to have your heart rate spiked! Figure out the most efficient way to break it up. Partner WOD II is a fun chipper that has a little bit of everything. RX athletes can step it up with increased weight.

Interested in learning more about PRIMUS CrossFit, Orlando's premier CrossFit affiliate gym? Contact Us to find out more.

Tags: , , ,