CrossFit Black Ridge – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 5 Minutes of coach lead line drills then: AMRAP x 5 MINUTES 5 Scap Pull-Ups 5 Kipping Swings 5 Inch Worms + Push-Up 5 KB Swings 5 Up Downs Workout Metcon (Time) In Teams of 2… 5 Rounds for time: 20 Devils Press…
CrossFit Black Ridge – CrossFit Class times For Christmas Eve are 730am and 930am only! View Public Whiteboard Warm-up Warm-up (No Measure) 2 QUICK ROUNDS… 5 Bootstrappers 10 Squat Jumps 2 QUICK ROUNDS… 5 Push Ups 10 Plank Shoulder Taps 2 QUICK ROUNDS… 10 Empty Barbell Deadlift 5 Muscle Clean + Push Press Workout “12…
CrossFit Black Ridge – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 400m Group Jog Into… AMRAP x 4:00 10 Supermans 10 Scap Push Ups 5 Push Up to Pike Strength Push Press (5-5-5) 5-5-5 Push Press* *Set 1 – 30-40% x 5 Set 2 – 40-50% x 5 Set 3 – 50-60% x 5…
CrossFit Black Ridge – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) E-Z 500m Row into… 3 ROUNDS FOR QUALITY (feel the positions!) 10 Barbell Deadlifts (pause at mid-thigh) 7 Hang Muscle Cleans (open rack further each rep) 5 Front Squats (hold bottom and bounce out of hole slow) 3 Strict Presses (press up hard…
CrossFit Black Ridge – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1:00 Easy pace on Bike/Row/Ski Then… ALT EMOM x 12 MIN: Min 1: Alt. Lunges → Jumping Split Lunges → Alt. Box Step Ups → Box Step Overs Min 2: Single Unders → High Jump Singles → High Knee Single Unders → Dubs…
CrossFit Black Ridge – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) PART 1 3 minutes Bike or Row… Min 1: Easy Min 2: Moderate Min 3: Hard PART 2 AMRAP x 5 MINUTES 10 Tempo Air Squat (31X1) 8 Up Downs 6 Push Up to Down Dog 4 Broad Jumps Strength Front Squat (1RM)…
CrossFit Black Ridge – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 8 MINUTES 8/8 Suitcase Deadlift 8/8 Single Arm DB Bent Over Row :20 Hollow Hold → :20 Hollow Body Hang 8/8 Single Arm DB Floor Press 8/6 Cal Bike Extended Warm-up Warm-up (No Measure) EMOM x 8 MINUTES MIN 1 —…
CrossFit Black Ridge – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS… 8/6 Cal Bike 10 PVC Pass Thrus 10 Up-Downs → 10 Burpees → 10 Burpee Broad Jumps 10 Lunges → 10 Jumping Lunges → 10 Barbell Back Rack Lunges 5 Behind the Neck Strict Press Extended Warm-up Warm-up (No Measure) 3…
CrossFit Black Ridge – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds, graduating in difficulty… 1 Min Row or Bike (Easy → Mod → Hard) 10 Step Up → Low Box Jump → Higher Box Jump 10 MB Push Press → MB Thruster → Wall Ball After the Warm-Up, go into the High…
CrossFit Black Ridge – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS… 5/5 SA DB Curl to Arnold Press 8/8 Split Squats → 8/8 DB Farmers Split Squats 10 Scap Pull-Ups 10 Scap Push-Ups 5 Broad Jumps → 5 Burpee Broad Jumps Skill Warm-up (No Measure) EMOM x 8 MINUTES MIN 1 –…