CrossFit Games Open 20.2

CrossFit Logic – CrossFit Squat Jump Warm Up (No Measure) 400m Run 3 rounds of Lunge, Squat, Jump Bear crawl Active Hang/ Scap Pull/ Strict PU Crossfit Games Open 20.2 (Ages 16-54) (AMRAP – Reps) Complete as many rounds as possible in 20 minutes of: 4 dumbbell thrusters 6 toes-to-bars 24 double-unders 50-lb/35-lb dumbbellsThrusters 22.5/15kg […]

Friday 191018

CrossFit Logic – CrossFit Bullet Proof Shoulders 3 x 5 L+R Scap Push Up Side plank reach 10 sec Table top hold Jane Fonda’s T’s on Box W’s on Box Metcon (AMRAP – Reps) 4 Rounds of 40:20 secs Work:Rest Dumbbell Snatch 15/10kg Plate Situp 15/10kg Split Jumps Ring Dips 10m Shuttle Run *Record total […]

Thursday 191017

CrossFit Logic – CrossFit Warm Up – Bear & Hang (No Measure) 400m Run/Row 3 Rounds of Bear Crawl Active Hang, Scap Pull, Pull Up 5 Dislocates 5 OH Squats A: Skill: Toes 2 Bar Kipping Foundations (No Measure) – Superman/hollow transitions on ground – Transitions on bar – Kip swings – K2H/K2C – can […]

Wednesday 191016

CrossFit Logic – CrossFit Deadlift Warm Up (No Measure) 2 min Row/Skip 3 rounds of Samson Lunge Inch Worms 10 sec superman 10 Iron Cross Twist A: Squat Clean (4-4-3-3-2-2) Cap: 10mins B: Deadlift (15min Cap) Strength Progression 3 x 5 (add 2.5kg to prev)Rx+: 4th set ME hold Focus point: bar loaded on midline

Tuesday 191015

CrossFit Logic – CrossFit Agility, Spiderman & Ring Row (No Measure) 3 rounds of 100m run Agility Ladder In’s & Out Spiderman 5 Ring Rows A: Push Press (15min Cap) Strength Progression 3 x 5 (add 1kg to prev)Rx+: 4th set max effort Focus Point: bar loaded on midline Metcon (Time) 21-15-9 for Time: Clean […]

Monday 191014

CrossFit Logic – CrossFit Heavy Squat Warm Up (No Measure) 400m Run/Row —- 3 Rounds Pigeon Ninjas 5-10-15 Squats 5 Toes to Bar —- 400m Run/Row A: Back Squat (6-6-4-4-2-2) Cap: 15min B: 400m Run Interval (2 Rounds for time) 4 x 400m Run On the 4 min Interval RX+: 6 x 400m Run, 3min […]

CrossFit Games Open 20.1

CrossFit Logic – CrossFit Bear Lunge Warm Up (No Measure) 400m Run 3 Rounds of: Lunge & Twist Bear Crawl 5 Push Ups Crossfit Games Open 20.1 (Ages 16-54) (Time) 10 rounds for time of: 8 ground-to-overheads, 95 lb/65lb 10 bar-facing burpees Time cap: 15 minutes43/ 29kg Crossfit Games Open 20.1 Scaled (Ages 16-54) (Time) […]

Friday 191011

CrossFit Logic – CrossFit Bullet Proof Shoulders (No Measure) 3 x 10 reps/secs of Side Plank & reach (L&R) Scap Push Ups Arm Raise & Hold (L&R) Jane Fonda’s T’s on a Box W’s on a Box Metcon (AMRAP – Reps) 5 Rounds of 40:20 secs Work:Rest Devils Press 15/10kg Box Jump 24/20″ Russian Twists […]

Thursday 191010

CrossFit Logic – CrossFit Warm Up – Glute’s Hips Shoulders (No Measure) 400m Run/Row 3 Rounds of 5 Glute Bridges Crab Walk 5 Situps Bear Crawls 5 Push Ups Spiderman A: Push Press (15min Cap) Strength Progression 3 x 5 (add 1kg to prev)Rx+: 5 + 5 Focus Point: Vertical torso B: Metcon (AMRAP – […]

Wednesday 191009

CrossFit Logic – CrossFit General Mobility Warm Up (No Measure) 200m Run 10 High Kicks L+R 10 Cross Body Side Kick L+R 10 High Lunge Bounce L+R 10 Wide feet toe 2 toe 10 Situp wide feet toe 2 toe 10 Shoulder rotation fwd/back 10 Monkey Arms Metcon (Time) For Time: 50 Pull Ups 100 […]