2 Rounds 1:00 Row 8 BB good morning 6 BB Bradford press 6 Air squats 3/3 Box step ups Then.. Stiff leg deadlift Deadlift (5 x 6) Every 1:15 x 10 (5 sets each) Even: 6 Stiff Leg DL Odd: 8 Wide grip strict pull-ups Then… Ascending Ladder for 12 minutes: 2 Front Squats 95/65…
(Week 3 of 6) Bench press Every 1:15 x 7 Sets 1-5: 8 Bench press @ 62-67% Sets 6-7: 4 Bench press @ 72-77% Cash-out: 1 Max effort set of bench press @ 47% Then… 5 Rounds For Time: 15/12 Cal Bike 10 Alt DB Snatch 50/35 15 Push Ups / 10 HSPU 10 Farmers…
Introducing Hyrox training at CFG!! HYROX and CrossFit are both fitness competitions but they have different structures and focuses. While both HYROX and CrossFit emphasize functional fitness, HYROX is a more specific race style competition with a large emphasis on running and very specific exercises, . CrossFit tends to include more weightlifiting, strength and resistance…
5 Rounds 500m Row 10 Farmers Hold Lunges 8 Alt DB Snatch 6 Pull Ups /4 Bar MU Then.. 4 Sets: :30 Hollow hold 12V-ups 12 sit-ups
4 Sets for quality: 15 Banded pull downs 10 DB lat pullovers 10 Single Dumbbell Curls (both hands) :45 Sec Front Plank 2 Rounds: (all the way through) 30 Double unders 20 DB bench press 10 Push-ups – 30 Double unders 20 DB Front squats 10 air squats – 30 Double unders 20 Farmers hold…
10:00 EMOM 1 Power Clean + Push Jerk + 1 Squat Clean + Split Jerk @ 50-60% Then In 8min or Less Build to Moderately Heavy Clean and Jerk Then… For time: 10/7 Cal bike 15 Burpee to plate 20 Box Jump Overs 25 Wall Balls 30/24 Cal bike 25 Wall Balls 20 Box Jump…
2 Rounds: 5 Cal bike 5 cal row 5 RKBs 5 Air squats 5 Push ups 5 ring rows/3 chin ups Then… 28min AMRAP 600m Run or 50/40 cal bike 50/40 Cal Row 40 Air Squats 30 Russian Kettlebell Swings 20 Hand Release Push-ups 10 Strict Chin Ups Sub ring rows, inverted bb rows or…
NEW YEARS EVE 12/31: 6a/8A/9AM/10AM NEW YEARS DAY 1/1/25 : NO CLASSES —— 2x 5 cal row 5 cal bike 100m run 10 straight leg raises 10 Alt lizard stretch 10 down dog /up dog 10 Air squats Then… For Time: 10 Burpees 20 Cal Row 10 Burpees 30 DB or KB Deadlifts 70/50s 20…
NEW YEARS EVE 12/31: 6a/8A/9AM/10AM NEW YEARS DAY 1/1/25 : NO CLASSES —- Row/bike 3:00 increasing intensity every :30 Plank Hold 2:00 40 Alt Walking Lunge Steps 20 Squat jumps. 10 inch worms. 10 Cossack squats. Then… Back Squat (week 4 of 4) Every 2:30 x 4 sets: 10 Back squats 67-72% + 8/8 Mini…
A) 3 Sets: 8/8 Concentration curls 10 Inverted BB rows — B) 2 sets: 10 Sit-ups :30 Front plank 10 Sit-ups :30 Front plank Rest 30 seconds between sets Then…. 20 min AMRAP: 20 front rack BB lunges 20 push ups 20/15 Bike cal 20 Shoulder to OH 20 Bodyweight Box Step Ups 500/450m Row
