3 Sets: 30 Sec Max Rep DB Bench Press Rest :30 Sec :30 Sec Max Rep Double DB Bent Over Row Rest :30 Sec :30 Sec Max Effort Front Plank Hold Rest :30 (9 MIn total) Then… For Time: 1 Round of Cindy 1 Round of DT 2 Rounds of Cindy 1 Round of DT…
Clean and Jerk 1 x 1 Every 1:30 Seconds x 7 Sets 1 Clean and jerk Then… 4 Rounds of: 2:00 Min Work/ 1 Min Rest 10/7 cal bike or row 10 Burpee to target AMRAP Squat clean in remaining 2:00
1 Round 1:00 row 1:00 bike into 2 Rounds: 10 Ring rows 5 PVC Air Squat Then…. 2 Rounds For Time: 500/450m Row 30 Muscle Snatch 45/35 or 75/55 20 Weighted Sit Ups 25/15 5/4 Strict Chin Ups – 400m Row/ski 30 OHS 20 Tuck Crunch 5/4 Strict Chin Ups – 50/40 Cal Bike 30…
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…
