CrossFit Logic – CrossFit Duck Bear Push Warm Up (No Measure) 400m Run 3 rounds of Duck walk Bear Crawl 5 Push Ups 5 Situps A: Deadlift (Find 1RM) Cap: 15min B: Diane (Time) 21-15-9 Deadlifts, 225# / 155# Handstand Push-upsDeadlift 102.5/70kg Scale: HSPU> Onto Plates> Negatives> Hand Release Push Ups> Push Ups on Box […]
CrossFit Logic – CrossFit Tunnel Ball Warm Up (No Measure) 2 Teams 3 Rounds With 5kg Med Ball: R1 – 5 Situps R2 – 5 Thrusters R3 – Ball Slams * 5 burpees each to losing team CrossFit Games Open 13.1 (AMRAP – Rounds and Reps) 17-Minute AMRAP of: 40 Burpees to a 6″ target […]
CrossFit Logic – CrossFit Core Warm Up (No Measure) 3 x 15 Hollow Crunch Alternate with 3 x 10 Glute Bridges L&R-L-R —————- 1min Plank 30sec Superman Hold 1min Side Plank L 30sec Superman Hold 1min Side Plank R 30sec Superman Hold 1min Plank A: Push Press (15min Cap) Strength Progression 3 x 5 (add […]
CrossFit Logic – CrossFit Squat Warm Up (No Measure) 400m Run/Row 2 Rnds of Bear Crawl Duck Walk High Knee Pull > Then < Banded Nut Bush Metcon (AMRAP – Reps) 14min EMOM 1. 6 Back Squats @ 60% of 1RM 2. Rest 3. 20m Shuttle Run 4. Toes 2 Bar 5. Rest * Record […]
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: Deadlift (15min Cap) Strength Progression 3 x 5 (add 2.5kg to prev)Rx+: 5 x 5 Focus Point: stacked midline, squeeze butt, ribs down! B: Metcon (AMRAP – Reps) […]
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 A: Handstand Push Up Progression – Drills & […]
CrossFit Logic – CrossFit Cosack Squat Warm Up (No Measure) 200m Run 3 Rounds of 5 Sumo Inch Worms 10 Cosack Squats 5 sec superman/hollow hold A: Overhead Squat (5-5-5-5-5) Cap: 15min B: Metcon (AMRAP – Rounds and Reps) 8min AMRAP 21 Thrusters 42.5/30kg 9 Pull Ups Rx+: 15 Pull Ups Scale: Thrusters> Dumbell or […]
CrossFit Logic – CrossFit Beach Partner WOD 7am Coolum Beach **Box Closed** Bear Crawl Relay Warm Up (No Measure) 2 Teams 3 Rounds of Bear Crawl Backwards Bear Crawl Zig Zag *5 Burpees each for the losers! Metcon (Time) For Time Run boardwalk > Then 6 Rounds of 20 Push Ups 30 Lunges 40 Situps […]
CrossFit Logic – CrossFit Warm Up Broomstick Cyclone (No Measure) 2 min Skip * 1 Broomstick each * stand in circle facing in * 2 hands on broomstick at top * on the call “left” or “right”, let go and move to grab that broomstick * drop the broomstick, 5 Burpees! A: Double-Unders (Drills & […]
CrossFit Logic – CrossFit Climb & Fly Warm Up (No Measure) 3 rounds 400m Run 10 Mountain Climbers 10 sec Superman & HHold 10 Wall Angels A: Push Press (15min Cap) Strength Progression 3 x 5 (add 1kg to prev)Rx+: 4th set max effort reps Focus Point: Lift chest B: Push Jerk (10-10-10-10) String all […]