Blog

Exercises, CFN activities, inspiration and more

Friday

Gym - CrossFitView Public WhiteboardWarm-up (No Measure)Warm-up: 10 Iron cross/RO2VS 1:00 Thoracic foam roll 1:00 Seated quad stretch :45 Pigeon stretch ea 20 Banded lateral steps 10 Air squats 10 Barbell good morningsBack Squat (4x3 @ 70-75%)Take 20 minutes to warmup...

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Thursday

Gym - CrossFitView Public WhiteboardWarm-up (No Measure)Warm-up: 10 min cap 10 Iron cross/RO2VSDeadlift (6x3 @ 70-75%)Take 25 min to warm-up to 70-75% of your 1RM and perform 6 sets of 3 reps at that weight.Metcon (AMRAP - Rounds and Reps)AMRAP 12 15 Dbl DB deadlifts...

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Wednesday

Gym - CrossFitView Public WhiteboardWarm-up (No Measure)Warm-up: 10 min cap 10 Iron cross/RO2VS 10 Push-ups :45 Prone pec stretch 20 Band pull-aparts 20 Mini band external rotations 10 KB RDL's 10 KB russian swingsMetcon (Weight)EMOM 30 Min 1: 30 DU's Min 2: 10 WB +...

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Tuesday

Gym - CrossFitView Public Whiteboard ()Bench Press (4x6 @ 70-75% of 1RM)Take 20 minutes to warm up to 70-75% of your 1RM and perform 4 sets of 6 reps, resting 1:30-2:00 between sets.Metcon (Time)For time: 20 min cap 1-2-3-4-5-6-7-6-5-4-3-2-1 Dbl DB snatch (40/25)...

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Friday

Gym - CrossFitView Public WhiteboardWarm-up (No Measure)Floor Press (5x3 @ 65-75% @ 2101)Take 20 minutes to warm up two 65-75% of your 1RM bench and perform 5 sets of 3 reps with a tempo of 2101 2101: -Lower for 2 sec -pause at bottom for 1 full second -Drive out of...

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Thursday

Gym - CrossFitView Public WhiteboardWarm-up (No Measure)Warm-up: 10 min cap 10 Iron cross/RO2VS 2:00 Cardio 10 Air squats 6 Single arm DB reverse lunge to press (left side) 6 Single arm DB reverse lunge to press (right side) 10 Barbell RDL's 5 Barbell clean high pulls...

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Wednesday

Gym - CrossFitView Public WhiteboardWarm-up (No Measure)Warm-up: 10 min cap 10 Iron cross/RO2VS :45 Kneeling quad stretch* 12 Air squats 10 Squat + thoracic rotations* 20 Band pull-aparts 5 Barbell snatch high pulls 5 Barbell muscle snatches 5 Barbell behind the neck...

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Tuesday

Gym - CrossFitView Public WhiteboardWarm-up (No Measure)Warm-up: 12 min cap 10 Iron cross/RO2VS 1:00 Childs pose 10 Supermans 10 Air squats 1:00 Super couch stretch 15 Push-ups 20 Band pull-aparts 5-8 Strict Pull-ups 10 Barbell RDL's 10 Barbell good morningsDumbbell...

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Monday

Gym - CrossFitView Public WhiteboardWarm-up (No Measure)Warm-up: 10 min cap 10 Iron cross/RO2VS 2:00 Cardio 10 Supermans 8 Quadruped thoracic rotations ea side* 10 Air squats 1:00 Frog pose 12 Reverse lunges with thoracic rotations* 15 Bulgarian split squats ea leg...

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Saturday

Gym - CrossFitView Public WhiteboardWarm-up (No Measure)warm-up: 20 min cap Athlete's choiceMetcon (Time)For time: 35 min cap 10-9-8-7-6-5-4-3-2-1 Snatch (95/65) T2B Box jump 100 m run after each round Rx+:...

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