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  • CrossFit AMRAP

Wednesday, February 26th

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:

On the 1:30 x 6 Sets:

Set 1: 11 Deadlifts + 11 Push Jerks

Set 2: 11 Deadlifts + 9 Push Jerks

Set 3: 11 Deadlifts + 7 Push Jerks

Set 4: 11 Deadlifts + 5 Push Jerks

Set 5: 11 Deadlifts + 3 Push Jerks

Set 6: 11 Deadlifts + 1 Push Jerk


*We'll use a single barbell for both movements.

*Start your first set between 40-50% of your 1RM Push Jerk.

*The goal here is to gradually increase loading as the overhead repetitions decrease.

*With rest built in, it’s recommend pushing for unbroken sets of Push Jerks.


WOD:

AMRAP in 15:00

30/21 Calorie Row/Bike or 25 Sprints

30 Box Jump Overs (24"/20")

30 Double Dumbbell Power Cleans (50's/35's)

SWEATFEST

AMRAP in 20:00

Row 500m

20 Double Unders / 40 Single Unders

20 Knee Raises

20 Burpees

20 KBS

20 Box Jumps

20 Shoulder Tap Planks

CROSSFIT FOR SPORT

STRENGTH:

Spend 18:00 to establish a 5RM:

Deadlift


WOD:

With 10:00 on the clock:

Row 700m

Then, AMRAP of:

10 SDHP with KB

10 Push Ups

30 Double Unders/Single Unders


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