2 rounds for time.
25 cals men/18 cals women assault bike.
50 Alternating DB Snatches
75 Ring Dips or Push-ups (perfect reps only).
5 rounds
Row 250m
4x Tire flips (Heavy as Possible)
Rest 1 minute
H.I.I.T. / Crossfit Workout 2 rounds for time. 25 cals men/18 cals women assault bike. 50 Alternating DB Snatches 75 Ring Dips or Push-ups (perfect reps only). Strength / Bodybuilding Workout
5 rounds Row 250m 4x Tire flips (Heavy as Possible) Rest 1 minute
0 Comments
H.I.I.T. / Crossfit Workout For time 50x Burpees Row 50 calories 50x Ground to overhead (95#/65#) Row 50 calories 50x Double-unders or 100 Singles *Ground to overhead can be a snatch, clean & jerk, whatever. Strength / Bodybuilding Workout
Every minute on the minute for 10 minutes 4x Back Squats (As Heavy As Possible) 2x Strict Pull-ups H.I.I.T. / Crossfit Workout EMOM x 30 1st min - 5 S2O @ 155/105 2nd min - 30 sec AMRAP DUs 3rd minute - 10 TTB Strength / Bodybuilding Workout
8 Rounds For Time 5 x Goblet Squats @ Heaviest Kettlebell you can do 26 x Ring Push Ups (feet elevated on box) H.I.I.T. / Crossfit Workout Complete as many rounds as possible in 7 minutes of: 5 box jumps, 30 in. 225/185-lb. cleans, 3 reps (Squat or Power, your choice) Strength / Bodybuilding Workout
Powerlifting Day (Max-out) 10 minutes to find 1 rep max (1RM) Bench Press 10 minutes to find 1RM Back Squat 10 minutes to find 1RM Deadlift H.I.I.T / Crossfit Workout 50 Kettlebell Swings 50 Lunges 50 Push-ups 50 Box Jump-overs 50 Wall-balls Strength / Bodybuilding Workout
10 Rounds For Time 50ft Yoke Carry @ 2.5 x body weight 100ft Sled Push @ body weight H.I.I.T. / Crossfit Workout 4 rounds 33 cals men / 25 cals women on assault bike 400m run 2 minutes rest between rounds. Strength / Bodybuilding Workout
10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1 reps of: Deadlifts @ AHAP (As Heavy As Possible) Strict Pull-ups or Chin-ups or mix it up * 15 x Cal Row Between Each Set (150 in total) * The set of 10 should be heavy but unbroken. H.I.I.T. / Crossfit Workout EMOM x 30 1st min 10 pull-ups (or 4 muscle ups — rings or bar). 2nd min 10 push-ups. 3rd min 10 American KB swings (straight up overhead). *Scale the reps, if needed, so that you never take longer than 40 seconds to do the work and have at least 20 seconds to rest. Strength / Bodybuilding Workout
"20-Minute Increasing Ladder" Barbell Back-Rack Lunges @ .75 x Body weight Bench Press @ Body weight *Increase the lunges by 2 reps per round and the bench press by 1 rep per round. Take only as much rest between rounds as you need to complete the next round. Work until you fail or 20 minutes expire. H.I.I.T. / Crossfit Workout 21-15-9 reps for time of: 185-lb. front squats 14-lb. med-ball GHD sit-ups Strength / Bodybuilding Workout
Overhead Party Starting at 95 pounds and increasing by 10 pounds per minute Every minute on the minute 50ft overhead barbell carry *Increase by 10 pounds per minute until you cannot complete the carry unbroken. Use racks if necessary but power cleans/jerks are recommended. H.I.I.T. / Crossfit Workout 5 rounds for time of: Row 500 meters 135-lb. bench presses, 15 reps Strength / Bodybuilding Workout
Max rounds in 8 minutes 2x Hang power clean (225#) 3x Bench press (275#) 4x Back squat (315#) 5x Deadlift (365#) *Scale weights as necessary but keep em heavy H.I.I.T. / Crossfit Workout Sweet Pea (Chipper) 1 round for time of: 50x Double unders 10x Box jumps (24/20) 40x Double unders 20x Box jumps (24/20) 30x Double unders 30x Box jumps (24/20) 20x Double unders 40x Box jumps (24/20) 10x Double unders 50x Box jumps (24/20) *If you don't have double unders, double the number for singles Strength / Bodybuilding Workout
3 rounds 7x Deadlift (315#) 8x Ring dips + Strict pull-ups 9x Squat clean (165#) |
AuthorCrossFit BCSO Categories
All
|