First CrossFit Facility in Central FL since 2007
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Kids practicing Handstands & Headstands
Front Squat 3-3-3-3-3... (cleaned), then
For time:
Rx
700 meter Run or Row
50 Push-ups
30 Deadlifts (use the same bar or pick load)
Rx+ (in teams of 2; 20 min cap)
700 meter Run or Row
50 Push-ups
30 Deadlifts (same bar or pick load)
50 Push-ups
700 meter Run or Row
If possible - wear a vest.
Going for a "bumper" run
Barbell Bench Press 8-8-8-8-8 + 1 arm Rows (unsupported) 8-8-8-8-8..., then
For time (15 min cap)
Rx
700 meter Row
70 One Arm Snatches (total reps; 35/25)
7 Rope Climbs
Rx+ (15 min cap as well)
800 meter Row
80 One Arm Snatches (55/35)
8 Legless Rope Climbs (4 for ladies)
Extra: Snatch drills of any kind and/or extra mobility
Magic Mark & Leo
From split position practice:
3x Shoulder Press + 2x Push Press + 1x Jerk, then
For time:
50 Sit-ups
40 Wall Balls
30 Sit-ups
20 Wall Balls
10 Sit-ups
If desired - go in teams of 2 and do 50-40-30-20-10 reps of both (starting with Sit-ups).
Extra: Climbing board
Devon at the bottom of a Front Squat
Deadlift 1-1-1-1-1... (small jumps; no belts; no dropping) + Weighted CTB Pull-up 1-1-1-1-1..., then
How many rounds can you do in 12 minutes of:
Rx
2 Strict Pull-ups
4 Handstand Push-ups (10's+ABMAT/ABMAT)
8 Swings (55/35)
Rx+
2 Ring Muscle Ups
4 Handstand Push-ups (strict; 25's+ABMAT/15's+ABMAT)
8 Swings (more weight)
Extra: Go for a run or row
Dragon Flags
Five rounds for max reps do:
20 seconds of Knees To Elbows (don't rip)
40 seconds of Rest
20 seconds of Double Unders
40 seconds of Rest
For Rx+ do Bar Muscle Ups (don't rip!), then
For time (20 min cap)
Rx
10 Front Squats (115/63)
20 Burpees
30 Front Squats
40 Burpees
Rx+ (go in teams of 2 if desired)
10 Burpees
20 Front Squats (135/83)
30 Burpees
40 Front Squats (135/83)
50 Burpees
Extra: Handstand & Double Under drills
Andrei with 270 lbs
Every 90-120 seconds with increasing loads do:
Basic: Overhead Squat 3-3-3-3-3... (no belts; snatched) or
Advanced: Barski Snatch (3x High Hang Sq Sn, unbroken), then
How many rounds can you do in 10 minutes of:
10 Piston Shoulder Presses (total reps; pick load; seated)
10 Weighted Step Ups (total reps; same load)
10 Renegade Rows (total reps; same load)
Extra: Back Squat 5-5-5-5-5... (not all out; no belts)
Rowing
Practice Kip (Hollow/Arch) and Glide Kip if possible - warm-up by Ring Turnouts first, then
How many rounds can you do in 15 minutes of:
Rx
9 Ring Dips
15 Wall Balls
21 Swings (35/25)
Rx+
9 Ring Muscle Ups (6 for ladies)
15 Swings (55/35 or more)
21 Wall Balls
Go solo or in teams of 2 (reps stay the same - just get more rounds)
Begin the workout with 700 meter Run
Kids practicing swings
Back Squat 5-4-3-2-1 reps at the same loads (don't go all out), then
How many rounds can you do in 12 minutes of:
3 Handstand Push-ups (strict for 5 rounds; 25's+ABMAT/15's+ABMAT)
6 Pull-ups
9 Box Jumps (24/20)
For Rx+ do HSPU's on 45's+10"s + ABMAT/45's+ABMAT (first 5 rounds strict as well), do Chest To Bar Pull-ups & jump on 28/24.
Extra: Double Under & Handstand Practice
Mary, MJ & Melissa
Practice False Grip Rows and/or False Grip Hangs superset with Jumping Ring MU's (must be able to perform Ring Dips to do Jumping MU's) or Banded Ring MU's (sets of 2-3) or if you can: 10 min EMOM of 1-2 Strict Ring Muscle Ups, then
For time:
50 Push Presses (100/63 or pick load)
5 Rope Climbs
30 Push Presses
3 Rope Climbs
10 Push Presses
1 Rope Climb
For Rx+ do 50-40-30-20-10 & 5-4-3-2-1. Going in teams of 2 and doing Rx+ is an option as well.
Extra: Deadlift 3-3-3-3-3... (no belts; off elevation if desired)
Paul & Garrett
Every 90 seconds with the same loads for 7 rounds do:
Power Snatch + Hang Power Snatch + Paused Overhead Squat, then
For time (12 minute cap for both Rx & Rx+)
Rx
750 meter Row
50 Overhead Walking Lunges (total steps; 25/10)
25 Toes To Bar
Rx+
900 meter Row
60 Overhead Walking Lunges (total steps; 45/25)
30 Knees To Elbows
Extra: DB Bench Press + 1 arm Rows 9-9-9-9-9...
