CrossFit Workouts

Weightlifting Every 3 minutes, for 12 minutes (4 sets): Back Squat (6) Goal is to make all four sets heavy. The first set should be achievable; by the second set the 5th and 6th reps should be a grind; in set 3 your chances of making the 6th rep should be 50/50, and the fourth set will be a test of mental fortitude. Metcon   Against a 4-minute running clock, perform a total of 3 sets of:Run 400 MetersMax Reps of Single-Arm Overhead Dumbbell Squats (50/35 lb DB or KB) Rest 2 minutes between sets
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  Gymnastics Every 2:30 minutes, for 15 minutes (3 sets each) of: Ring Muscle-Ups or Muscle-Up Transisitons (4-8) Handstand Walk or Hold (1) 50-75 foot Walk or 45-90 seconds of Holds   Metcon Two rounds for time of:25/20 Calories of Rowing800 Meter Run20 Pull-Ups Time cap = 12 minutes   Accessory Work L-Sit (120 seconds) Accumulate the time if you’re unable to maintain this position unbroken
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Weightlifting Deadlift (6) *Set 1 – 10 reps @ 50% of 1-RM*Set 2 – 10 reps @ 60%*Set 3 – 10 reps @ 70%*Set 4 – 8 reps @ 75%*Set 5 – 6 reps @ 80%Rest 2-3 minutes between sets.   Metcon Five rounds for time of:24 Kettlebell Swings (32/24 kg)12 Alternating Reverse Lunges with Kettlebell Goblet Hold (32/24 kg)12 Box Jumps (24″/20″)
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Metcon In teams of two, alternate movements to complete as many rounds and reps as possible in 30 minutes of:500 Meter Row15 Ring Dips30 Russian Kettlebell Swings60 Double Unders15 Ring Dips30 Russian Kettlebell swings500 Meter Row
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  Weightlifting Deadlift (6) *Set 1 – 10 reps @ 50% of 1-RM*Set 2 – 10 reps @ 60%*Set 3 – 10 reps @ 65%*Set 4 – 8 reps @ 70%*Set 5 – 6 reps @ 80% Metcon In teams of two, alternating full rounds, Complete as many rounds and reps as possible in 20 minutes of:8 Burpees 10 Alternating Dumbbell Snatch (70/50#)12 Calorie Row
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