Monday 12/9/19
Strength/Skill Extended Warm-up EMOM x 8 minutes Min 1 - 1L/1R Turkish Get-up Min 2 - Static Hold of Choice* Wall Sit Plank Bar Hang HS Hold Hollow Superman Plate OH Hold KB Front Rack Workout AMRAP x 20 mins 15 Up-Downs 30 Double Unders 1:00 Wall Sit (:45)(:30) 30...
Friday 11/29/19
WORKOUT FOR TIME 200m Single Arm KB Farmer Carry (70/53)|(53/35) into... 5 Rounds 7 Deadlift (245/175)|(175/125) 27 Double Unders into... 200m Single Arm KB Farmer Carry (70/53)|(53/35) FINISHER 3 SETS 6/6 Single Arm KB Bent Over Row 24 Deadbugs SCALING MOVEMENT...
Thursday 11/28/19
HERO WORKOUT "GEORGIE" AMRAP x 21 MINUTES* 7 Burpees 11 Push-ups 22 Kettlebell Swings (53/35)|(35/26) *Buy-In to workout is 65 Sit-ups SCALING MOVEMENT ADJUSTMENTS… Burpees -- Up Downs for athletes unable to go all the way down into the full Burpee. DB Floor Press or...
Wednesday 11/27/19
STRENGTH 3x5* Front Squat * Set 1 - 65% x 5 Set 2 - 75% x 5 Set 3 - 85% x 5+ 5+ means athlete performs max reps at that weight with the goal of at least 5. WORKOUT 3 Rounds 14/12 Cal Bike 14 Front Rack Reverse Lunge (115/75)|(75/55) 14/12 Cal Bike -1:00 Rest b/t Sets...
Tuesday 11/26/19
SKILL ON A 8:00 RUNNING CLOCK... Practice Double Unders During this time athletes should also be building up barbells for the clean. WORKOUT E2MOM x 20 MINUTES MIN 1 & 2 - Max Double Unders MIN 3 & 4 - Max Power Cleans (Athlete Choice, AHAP)* *Power Cleans are...
Happy Thanksgiving
Monday 11/25/19
STRENGTH 3x5* Push Press * Set 1 - 65% x 5 Set 2 - 75% x 5 Set 3 - 85% x 5+ 5+ means athlete performs max reps at that weight with the goal of at least 5. WORKOUT FOR TIME * 30-20-10 Cal Row Handstand Push-Up or DB Push Press (45/30)|(30/15) *10 Toe 2 Bar after every...
Friday 11/22/19
STRENGTH Push Press: 1RM in 10 sets. Rest 2:00 CONDITIONING AMRAP 15 of KB Complex: 20 KBS (53, 35) 20 1-Arm KB Push Press - 10 each arm 20 KB Rows - 10 each arm 2 Turkish Get-ups - each side Rest as needed between rounds L3: (45, 30) L2: (35, 25) L1: (25,...
Thursday 11/21/19
STRENGTH Sumo Deadlift 3/6 x 3 @80% of 1RM from 10/21, every 60s. Metcon 20 AMRAP 21 Sumo Deadlift High Pull (53/35) 12 Front Rack Reverse Lunges (53/35) :30 sec Plank L3: (35/25) L2: (25/18) L1: Bodyweight Lunges
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