CrossFit Workouts

Mobility- 10:00-10:30am The Endurance Crew had a blast running with that beautiful view on Tuesday! Strength Bench Press (Build to heavy 1RM @ 20X1) * Set 1 – 60% of 1-RM x 3 reps * Set 2 – 75% of 1-RM x 2 reps * Set 3 – 85% of 1-RM x 1 rep * Set 4 – 90-95% of 1-RM x 1 rep * Set 5 – 101-103% of 1-RM x 1 rep * Set 6 (optional) – Exceed Set 5 weightRest 3 minutes between sets (use this time effectively to work on hip mobility or glute activation exercises – your coaches can help give you some suggestions) Conditioning Complete as many rounds and reps as possible in 6 minutes of: 15 Burpees 10 Push Press (75/55 lbs) Challenge for today is to make it through each set of Push Press unbroken!  
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CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at CFG, not track) When Front Leaning Rest on the Rings just isn’t challenging enough for you, your wife helps out.   Conditioning Four sets of: Against a 4 minute running clock, complete: 25 Kettlebell Swings (32/24 kg) Run 400 Meters Double-Unders x Max Reps Rest 4 minutes between sets Athletes should have a minimum of 30 seconds each round to complete double-unders. There will be no modifications for DU’s today. All athletes should practice/work on doubles! Strength Three sets of: Single-Arm Dumbbell Row x 8-10 reps each @ 2111 Rest 60 seconds Side Plank x 45-60 seconds each side Rest 60 seconds  
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Have you ever gone to Yoga at CFG on Sundays? Coach Bacon thinks you should! Strength Back Squat (Max reps @ 85%) Every 4 minutes, for 20 minutes (5 sets): Back Squat @ 20X2 *Set 1 – 5 reps @ 60% *Set 2 – 4 reps @ 70% *Set 3 – 3 reps @ 80% *Set 4 – 2 reps @ 85% *Set 5 – Max Reps @ 85%For the max reps sets, stick to the prescribed tempo, and if the rest at the top exceeds two seconds, terminate the set. Use the rest periods between sets to address upper body mobility or activation drills of your choice – e.g., Ring Pec Stretch, Reverse Snow Angels, Nose-to- Wall Handstand Holds, etc…. Conditioning For max reps/meters: 2 minutes of Rowing for Meters Rest 60 seconds 2 minutes of Box Jump-Overs (24″/20″) Rest 60 seconds 2 minutes of Dumbbell Thrusters (50/30lbs) Rest...
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CrossFit- 9:00 & 10:00am Yoga- 5:00pm Michael getting after some weighted pull-ups in the sun! Conditioning “Beach Muscles” In teams of two, with only one partner working at a time, complete the following for time:2000 Meter Relay Row (alternating 500 meters) immediately followed by…20 rounds (partners alternating full rounds) of… 4 Strict Supinated-Grip Pull-Ups 8 Ring Dips 12 Push-Ups 16 Air Squats immediately followed by… 2000 Meter Relay Row (alternating 500 meters)  
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Boot Camp- 8:00 & 9:00am CrossFit Kids- 9:00am Olympic Lifting- 10:00-11:00am Open Gym- 10:00am-Noon Dave looking strong working on those Hang Snatches on Thursday!   Announcements- The Olympic Lifting competition at CrossFit Roots tomorrow has been cancelled due to the weather forecast. Our “The Open is Over” BBQ that was scheduled for NEXT Saturday (4/23) will be rescheduled due to construction and maintenance in Corporate Circle. We’ll be sure to let everyone know when we reschedule our party!
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