PRIMUS CrossFit Orlando

WOD/Blog

Spartan Lite, 6-1-2020

Warm-up 200m Run Squat Therapy on Back Wall Weightlifting 4 Rounds 5 Back Squats 10 Bicep Curls (5 each arm) 5 Upright Lateral Raises-2 sec pause at the top Metcon AMRAP 5: Buy-In: 250m row Into Max Rounds: 6 Burpees 12 DB Push Press Rest 3 Minutes AMRAP 5: Buy-In: 250m row Into Max Rounds: […]

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Monday, 6-1-2020

BulletProofing: Back Squat Bulletproofing for returning members. Coaches should ensure proper form before allowing athletes to transition to higher weights. Metcon AMRAP 5: Buy-In: 500m/350m row Into Max Rounds: 6 Burpees 12 Push Press (RTG 12 Front Squats) Rest 4 Minutes AMRAP 5: Buy-In: 500m/350m row Into Max Rounds: 6 Burpees 9 Front squats (RTG […]

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Friday, 5-29-2020

Metcon (Time): 5 Rounds For Time 200m Farmer’s Carry w/kettlebells (53/35) (70/53) 5 Overhead Squat w/ Kettlebell 5 Deadlift* 5 OHP w/ Kettlebell (each arm) Notes: With 1000m of farmer’s carry, go lighter if needed. Deadlift: L1 – 185/115 L2 – 205/135 L3 – 225/165 BulletProofing: Deadlift Bulletproofing for returning members. Coaches should ensure proper […]

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Hawt Fire, 5-28-2020🔥🔥

Equipment needed: barbell, sled, rope, abmat, rings Notes: Any type of thruster can be used. Go medium weight thruster on the second section. This is a good WOD to go vested. LOW🔥 12′ AMRAP 15 bar thrusters or light DB thrusters 200m run 10 ring rows 10 sit-ups :45 rest Notes: Skip the run if […]

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Spartan Lite, 5-27-2020

Warm-up 200m Row 2 rounds 10 Barbell Good Mornings 10 Push Ups 10 Air Squats Weightlifting 5 Rounds 5 Conventional Deadlifts (Light weight) 10 Bridges AT HOME: 4 Rounds 10 One Leg Deadlift 10 Bridges Metcon 3 Rounds 400m Row (200m run) 20 Push press 20 Box step ups (air squats) 20 Russian Twists 2-count […]

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Wednesday, 5-27-2020

“The Devil Wears Power” BulletProofing: Strict Overhead or Bench Press We are going to bulletproof the strict press to ensure we are ready and able to start our new strength cycle. If all major cues are hit, finding a 5-rep max is a good use of time. Metcon (AMRAP – Rounds) 25 Minute AMRAP 1. […]

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Tuesday, 5-26-2020

Partner 24′ EMOM 1) 18-21 Stroke rate heavy tamp row / plank variation 2) Plank Variation/ 18-21 Stroke rate heavy tamp row 3) 12 SA DB snatches (45/30) / 5 Navy seal burpee 4) 5 Navy Seal Burpee/ 12 SA DB snatches 5) 18 Mountain Climbers / 40 second wall sit 6) 40 sec wall […]

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