Crossfitsv final2

Nothing assigned for February 21, 2018

Warm Up:

Roll/Smash --Glutes/IT Bands, And Low Back Tabata Mash (:20 sec on, :10 sec off. Rotate through exercises for 6 min) --Jump Rope --5 Deadlift + 5 ***standing teapot*** w/ dumbbell or barbell /side

Lifting:

Front Squat 3-3-3

Front Squat 3-3-3 Use the heaviest weight you can for each set. Rest as needed between sets.

=============== --No more than 90% on any set

View Results (0)

CrossFit:

AMRAP 6 mins: Deadlifts, Chest-to-bar Pull-ups and Lateral Bar Jumps

Complete as many rounds as possible in 6 mins of: 3 Deadlifts, 315/225 lbs 9 Chest-to-bar Pull-ups 12 Lateral Bar Jumps

=============== --Goal: 5+ rounds

View Results (2)

Gymnastics/Endurance:

Chipper: Assault Bike Calories, Handstand Walks, Assault Bike Calories and 3 more

For time: 100 Assault Bike Calories Handstand Walk, 100 ft 75 Assault Bike Calories 75 Hip Extensions 50 Assault Bike Calories 50 Barbell Box Step-ups, 45/35 lbs

=============== --Goal: Stead state effort

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Post Workout:

--2-3 Rounds --10 ***Pike Compression*** --:30 sec Handstand Hold --rest as needed between rounds and exercises

Warm Up:

Roll/Smash --Glutes/IT Bands, And Low Back Tabata Mash (:20 sec on, :10 sec off. Rotate through exercises for 6 min) --Jump Rope --5 Deadlift + 5 ***standing teapot*** w/ dumbbell or barbell /side

Lifting:

Front Squat 3-3-3

Front Squat 3-3-3 Use the heaviest weight you can for each set. Rest as needed between sets.

=============== --No more than 90% on any set

View Results (0)

CrossFit:

AMRAP 6 mins: Deadlifts, Chest-to-bar Pull-ups and Lateral Bar Jumps

Complete as many rounds as possible in 6 mins of: 3 Deadlifts, 275/185 lbs 9 Chest-to-bar Pull-ups 12 Lateral Bar Jumps

=============== --Goal: 5+ rounds

View Results (1)

Post Workout:

--2-3 Rounds --10 ***Pike Compression*** --:30 sec Handstand Hold --rest as needed between rounds and exercises

Warm Up:

Roll/Smash --Glutes/IT Bands, And Low Back Tabata Mash (:20 sec on, :10 sec off. Rotate through exercises for 6 min) --Jump Rope --5 Deadlift + 5 ***standing teapot*** w/ dumbbell or barbell /side

Lifting:

Front Squat 3-3-3

Front Squat 3-3-3 Use the heaviest weight you can for each set. Rest as needed between sets.

=============== --No more than 90% on any set

View Results (0)

CrossFit:

AMRAP 6 mins: Deadlifts, Chest-to-bar Pull-ups and Lateral Bar Jumps

Complete as many rounds as possible in 6 mins of: 3 Deadlifts, 275/185 lbs 9 Chest-to-bar Pull-ups 12 Lateral Bar Jumps

=============== --Goal: 5+ rounds

View Results (1)

Post Workout:

--2-3 Rounds --10 ***Pike Compression*** --:30 sec Handstand Hold --rest as needed between rounds and exercises

Warm Up:

Roll/Smash --Glutes/IT Bands, And Low Back Tabata Mash (:20 sec on, :10 sec off. Rotate through exercises for 6 min) --Jump Rope --5 Deadlift + 5 ***standing teapot*** w/ dumbbell or barbell /side

Workout:

AMRAP 6 mins: Deadlifts, Chest-to-bar Pull-ups and Lateral Bar Jumps

Complete as many rounds as possible in 6 mins of: 3 Deadlifts, 315/225 lbs 9 Chest-to-bar Pull-ups 12 Lateral Bar Jumps

=============== --Goal: 5+ rounds

View Results (3)

Garage Version:

AMRAP 6 mins: Dumbbell Deadlifts, Chest-to-bar Pull-ups and Lateral Hop Over Dumbbells

Complete as many rounds as possible in 6 mins of: 3 Dumbbell Deadlifts, pick load 9 Chest-to-bar Pull-ups 12 Lateral Hop Over Dumbbells

=============== --Goal: 5+ rounds

View Results (0)

Post Workout:

--2-3 Rounds --10 ***Pike Compression*** --:30 sec Handstand Hold --rest as needed between rounds and exercises


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