General Warm-up # 2 Then…, Back Squat – (Positional Choice) – 70% x 10; 75% x 8; 80% x 6; 85% x 4 Then…, Double-Under Practice 5 min cap Then…, “Annie” (8 min cap) 50-40-30-20-10 Double-Unders Sit-ups Extra Credit Weighted Bulgarian Split Squats – 4 x 8 E/S Hip Extensions – 4 x 15 Chaos…
General Warm-up # 3 Then…, 5 x 400m Run or Row. 1 min rest btw each set. Then…, “Grace” (5 min cap) 30 Clean & Jerks, 135/95# Then…, Grunt Work 12 min Running Clock Sled Pull or Drag – 60ft Ring Push-ups – 10 GHR – 8 Extra Credit Lauren Lippmann Test # 2:…
General Warm-up # 2 Then…, Build to 5RM Deadlift for the day in 20 min Then…, “Diane” (10 min cap) 21-15-9 of: Deadlifts, 225/135# Handstand Push-ups Then…, Bike Messenger (12 min Running Clock) Three Rows! Eight athletes per row. Tall/Medium/Short bike height. Max Calories. :20 Hard/:30 Rest & Rotate Extra Credit GHDS – 5 x…
General Warm-up # 1 Then…, (15 min cap) Back Squat (Positional Choice) – 65% x 10; 70% x 8; 75% x 6; 80% x 4 Then…, “Cindy” AMRAP in 20 min of: 5 Pull-ups 10 Push-ups 15 Squats Extra Credit Standing Band Pull Aparts – 5 x 20 Plank Hold – 5 x :45 Big…
General Warm-up # 2 Then…, Clean – 60% x 2 x 2; 65% x 2 x 1; 70% x 2 x 1; 75% x 1 x 5 Then…, “Elizabeth” (10 min cap) 21-15-9 of: Pwr Cleans Ring Dips Extra Credit GHR – 5 x 10 Seated Leg Curls – 5 x 20 (Green) Lauren Lippmann…
Saturday Fever In Teams Of 3 Complete The Following: Row 100 Cal Switch Every 10 Pulls 100 Burpees Row 75 Cal 75 Burpees Row 50 Cal 50 HSPU Row 25 Cal 25 HSPU Run 1000m, 20/14# -CrossFit Glendale Second Annual In-House Partner Throwdown and CFG’s 3rd Anniversary Celebration the day…
Friday Grind 2K15 Chipper Rx 30 Pistols 30 Pwr Cleans, 165/115# 20 Muscle-ups 20 Jerks 10 Rope Climbs 15ft 10 Thrusters, 165/115# Scaled 30 Bulgarian Split Squats 30 Hang Pwr Cleans, 135/95# 20 Dips 20 Pull-ups 20 Jerks, 135/95# 10 TTB 10 GHDS 10 Thrusters, 135/95# -CrossFit Glendale Second Annual…
In teams of 3 row Max calories in 5 min switching every 10 pulls Then…, Bench Press – 60% x 5; 65% x 5; 70% x 5 x 3; 75% x 2 x 3 Superset…, 5 Low Plyo Push-ups Then…, AMRAP in 20 min of: Sled Drag and Pull 60ft Bike 5 Cal Hard—-> Optional…
General Warm-up # 1 Then…, Low Hang Pwr Clean + Hang (Cycle) Pwr Clean + Jerk – 65-75% (Hang Pwr Clean) x 6 (1 + 2 + 2) Then…, “Helen” Extra Credit Standing Band Pull Aparts – 5 x 20 (Red) Hollow Rocks – 5 x 20 Weighted Hip Extensions – 5 x 10 …
General Warm-up #2 Then…, EMOM x 10 min…, Partnered!! ODD: Row 250m or Bike 4/5 Cal EVEN: Plate Push-ups x 15 Then…, EMOM x 10 min…, Partnered!! ODD: 5 Db Burpee Clusters (40/30#) or 5E/S Single Arm KB OHS (53/35#) EVEN: 10 Box Jump Overs, 30/24” Then…., Squat – 75% x 20 x 1 Extra…
