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  • CrossFit AMRAP

Monday, February 24th

We are currently going into Week #1 of a 4-week cycle focused on strength and stamina. Inside this training cycle, we will be placing a routine emphasis on squatting, where we are looking to estimate two numbers for percentages - our 1RM Back Squat, and our 1RM Front Squat. We will continue to prioritize classical CrossFit movements that we most commonly see in the CrossFit Open. A typical day will consist of daily conditioning and strength, naturally varying by design based on the training cycle we are currently in. We will start to incorporate skill work as requested by many of you within the community. We have a phenomenal mixture of Old School and New Generation of CrossFit athletes within our gym. The one thing that remains the same is that we will continue to “Forge Elite Fitness” through constantly varied functional movements executed at high intensity across broad time and modal domains.


CONSTANT VARIATION

Different every day, CrossFit workouts are tailored to the individual.


FUNCTIONAL MOVEMENTS

CrossFit uses safe, effective and efficient movements similar to those you use every day in life.


HIGH INTENSITY

In CrossFit workouts, intensity levels are adjusted to challenge the individual and safely improve fitness.


CROSSFIT

STRENGTH:

Back Squat

Set 1 (On the 0:00): 9 Reps @ 60%

Set 2 (On the 2:00): 7 Reps @ 65%

Set 3 (On the 4:00): 5 Reps @ 70%

Set 4 (On the 6:00): 3 Reps @ 75%

Set 5 (On the 8:00): 1 Rep @ 80%

Set 6 (On the 9:00): 1 Rep @ 85%

Set 7 (On the 10:00): 1 Rep @ 85-90%


WOD:

3 Rounds:

9 Front Squats (75/55)

7 Toes to Bar

5 Lateral Barbell Burpees


30/21 Calorie Row or 21/15 Calorie Bike or 20 Sprints


3 Rounds:

9 Front Squats (75/55)

7 Toes to Bar

5 Lateral Barbell Burpees


30/21 Calorie Row or 21/15 Calorie Bike or 20 Sprints


3 Rounds:

9 Front Squats (75/55)

7 Toes to Bar

5 Lateral Barbell Burpees

SWEATFEST


5 Rounds For Time:

30 Air Squats

15 Calorie Row

10 Burpees Over Erg

*Rest 3:00 Between Rounds


CROSSFIT FOR SPORT


STRENGTH:

Strict Press

Establish a 5RM

*From the floor


WOD:

For Time:

50 Box Jumps / Step Ups

25 Pull Ups / Ring Rows

50 Walking Lunges

25 Burpees

50 Sit Ups

2 Rope Climbs


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