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  • CrossFit AMRAP

Thursday, February 27th

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

WOD:

AMRAP 10:00

10 Strict Pull Ups

15 Strict Presses 75/55

20 Air Squats Squats


SKILL:

Spend 20:00 working on:

Handstand Walking

  • Drills

  • Advance: Obstacles & Total Unbroken distance at once.


Cool Down:

Quads Foam Roll:

1-2 Minutes Each Side


Lats Foam Roll:

1-2 Minutes Each Side


Glutes Foam Roll:

1-2 Minutes Each Side

SWEATFEST

5 Rounds For Time:

20 Jump Lunges

20 Weighted Sit Ups

20 Jumping Air Squats

20 Push Ups


Cash Out:

20 Sprints As Fast As Possible

CROSSFIT FOR SPORT

STRENGTH:

Hang Power Snatch Pull

Hang Power Snatch High Pull

Hang Power Snatch


*Build In Weight for this complex


WOD:

AMrAP in 7:00

3,6,9,12….

Goblet Squat

Knee - 2 - Elbow / Knee- 2 - Chest / Weighted Sit Ups


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