PRIMUS CrossFit Orlando

WOD/Blog

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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Strongman 12-11-2018

Part A 3 Bars of Death Every 2 Minutes 5,4,3,2,1 Deadlift – Bench Press – Power Clean (Increase weight every round) Part B 2 Sandball Over the Shoulder + Sandball / Box Carry + 2 Box Jump Over + Sandball / Box Carry Part C Gator Drags x 3 Interested in learning more about PRIMUS […]

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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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Monday, 12-10-2018

Strength: Cleans 1×2 60%, 1×2 70%, 2×2 80%, 2×1 85%, 2×1 90% Warm-up: Walls balls, Dips, T2B 20’ Skills EMOM – 4 sets of the following 15 Wall balls (20/14) 10 Dips (bar or ring) 1 Full clean (go heavy-ish) 10 Toes to bar 1-2 Rope climbs Cash-out: 30 Good mornings 30 Russian twists with […]

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Saturday, 12-08-2018

Teams of Two 8 minute AMRAP Murphy Loop (Run Together) 20 Overhead Squat 115/85 3 minute Rest 8 Minute AMRAP 50 Double-Unders 20 Clean & Jerk 135/95 3 minute Rest For Time: 21-15-9 Russian Swings 70/53 Burpees T2B 500M Row between each round Interested in learning more about PRIMUS CrossFit, Orlando’s premier CrossFit affiliate gym. […]

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