BOOK YOUR FREE INTRO

In this quick conversation, we want to learn all about you, your fitness goals and how we can help you reach them.

Tag: Workout

Categories
Blog

Workout 5.22.21

Warmup
3 sets ofĀ 
3 shoulder to overhead up to workout weight–:5 hold on the last rep overhead
5 kip swings, toes to ring, toes to bar (1 movement/round)
:10 tuck lever hang
Workout
Partner Work!Ā 

For time:
10 synchro burpeesĀ 
60 shoulder to overhead (split however) 95/65
60 abmat situps (split however)
20 synchro burpees
40 shoulder to overhead (split however) 135/95
40 toes to ring
30 synchro burpees
20 shoulder to overhead (split however) 185/125
20 toes to bar

Rx+ 135/95, 185/125, 225/155 AND ghds/toes to bar/ring muscle ups

If you’d rather do this not as a partner wod, then doĀ 
10-20-30 burpees
30-20-10 shoulder to overhead and ab work, same weight and movements
Core Finisher
200 hollow rocks for time
Categories
Blog

Workout 5.21.21

Warmup
After a good empty bar warmup, take 7 minutes and warmup to workout weights
Workout
8 sets ofĀ 
3 pos clean dead+1 floating clean pull+below the knee hang power clean–start at 65% of power clean and add weight as you’re able to.Ā 
10 single arm standing arnold presses
10 dumbbell front squats

smooth tempo on the presses and squats

Score is load!Ā 
Categories
Blog

Workout 5.20.21

Warmup
After a good empty bar warmup,Ā 

Get your sumo deadlift warmed up to 70% of what you hit last week. First few rounds, do a pause at the knee on the way up and down.Ā 
Lift
Sumo deadlift 8×1 up to something heavy
+4x50m of double kb rack carry–try to be heavier this week, and only after the first 4 sets.Ā 

You get 20:00 for this
Workout
Happy Graduation Maddox!Ā 
For time
21 pullups
210 air squats
21 hand release pushups
2.1/1.6 mile bike

No rx+. Just go faster.
Categories
Blog

Workout 5.19.21

Warmup
Take 5:00 and practice double unders, thenĀ 

go through a kb warmup

then

do 1 round ofĀ 
30 du
20 feet of walking lunges
10 kb snatches
5 shuttle sprints

To give yourself an idea of what to hit.Ā 
Workout
5 Rounds for time
60 du
40 foot walking lunge 24/16 (hold however)Ā 
20 kb snatch 24/16
10 20 foot shuttle sprints
Categories
Blog

Workout 5.18.21

Warmup
Go through a good empty bar warmup, then 

5 rounds or 15 minutes of 
2 snatches
2 clean and jerks
pullup warmup
Workout
SAS
1 mile run
24 snatches, 185/125
20 clean and jerks, 185/125
15 RMU
Categories
Blog

Workout 5.17.21

Warmup
Go through an empty bar warmup, and then take 5-7 minutes to warm your push press up to about 70% of what you hit last week
Lift
8×1 ofĀ 
Push press
Weighted pullup

Get heavy!Ā 
Workout
16:00 of
Single arm bentover row
RFE RDL (kbs/dbs in farmers grip)
Lateral stepups/sideĀ 

Score is load–be smooth!Ā 

2 sec tempo each directionĀ 
Categories
Blog

Workout 5.15.21

Warmup
3 sets ofĀ 
4 back rack lunges
4 pullups
4 weighted v ups or ghds up to workout weight
Workout
10 rounds, you go, I go with a partner–per movement
10 back rack forward lunges 115/75 (total)
15 pullups
10 weighted v ups OR GHDs

Every 5:00, including the start, run a 400 together

Rx+
3-5 (1-2 sets) RMU OR wear a weight vest

If you’re comfortable with it, you could do 10 partner pullovers every round

So–first round, partner 1 does the lunges, partner 2 does the pullups, partner 3 does the core work. Then in round 2, partner 1 does the lunges, partner 2 does the pullups, partner 3 does the core work. It’s 10 rounds total, you’ll each get 5 sets of each movement, but it’ll go a little quicker (and you’ll be moving more) this way.Ā 

If you have three people, just shadow.
Finisher
:60 max air squats
rest :30
:30 max air squats
Rest :30Ā 
:30 max air squats
Rest :30
:30 max air squats

If you plan on doing murph in a vest, wear a vest.
Categories
Blog

Workout 5.14.21

Warmup
After a good empty bar warmup, hit: 
3 sets 
1 round of the whole complex up to 60%
10 slow dumbbell pullovers–really focus on the stretch! 
Lift
Every :90 for 10 setsĀ 
3 pos clean dead+1 floating clean pull+below the knee hang power clean@ 60% of power clean

After 6 rounds, build to your workout weight, but no higher.
Workout
10 Power cleans @75%

Then

4 sets of 
10 Standing single arm arnold press/side
10 double db front squats

Then

10 Power cleans @75% 

Then

3 sets of
10 Standing single arm arnold press/side
10 double db front squats

You get 25 minutes for this


Score is load on the presses and squats. 2 sec each direction 
Categories
Blog

Workout 5.13.21

Warmup
After a good general warmup, get right into an empty bar warmup and then warm your sumo deads up to about 65% of what you hit last week
Lift
Sumo deadlift 7×2 up to something heavy
+7x50m of double kb rack carry

You get 25:00 for this
Workout
12:00 AMRAP
6 HSPU or double kb press
4 deadlifts 225/155
2 rope climbs

Rx+ first climb legless
Categories
Blog

Workout 5.12.21

Warmup
3 sets of
10/10/10 row drill
4 bbjo
25m sled drag up to workout weight
Workout
5 rounds for time
500/450m row
10 burpee box jump overs 24/20
50m reverse sled drag 3×45/25
Finisher
40-30-20-10 unbroken single leg vups (total)
:30 pinch grip hold in between sets
Facebook-f Instagram

BOOK YOUR FREE INTRO

In this quick conversation, we want to learn all about you, your fitness goals and how we can help you reach them.

footer icons black-01
two brain logos-01
footer icons black-02
Front Range Crossfit
A Kilo website. All rights reserved