CrossFit Black Ridge – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) 1-2 ROUNDS 2 Up-Down Step Overs 4/4 SA DB Sumo Deadlift High Pulls 6/6 SA DB Split Stance Presses Immediately into … 1-2 ROUNDS 2 Burpee Box Jump Overs 4/4 SA DB Muscle Snatches 6/6 SA DB Thrusters *5:00 Hard Cap Workout Metcon…
CrossFit Black Ridge – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3:00 BIKE INCREASING EFFORT MIN 1: EASY MIN 2: EASY+ MIN 3: MODERATE -THEN- 3 ROUNDS FOR TIME 10 Tempo Air Squats (33X1) 15 PVC Good Mornings 10 Cossack Squats **5 MIN CAP on the 3 Rounds** Workout NCFIT Baseline – Strength (Weight)…
CrossFit Black Ridge – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) 100m Jog into… 10 Reps of each movement on each side… Ankle rolls Knee Circles Hip Circles Arm Circles Head/Neck Rolls *In between each movement, perform 20 Double or Single Unders and 5 Scap Push Ups Workout Metcon (AMRAP – Rounds and Reps)…
CrossFit Black Ridge – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 4 ROUNDS INCREASING EFFORT EACH ROUND 200m Run 10 Alt Sampson Lunge Stretch 10 Up-Down 8/8 DB Strict High Pulls 8/8 DB Hang Power Clean :20 Rest **10 MIN CAP** Extended Warm-up Power Clean (8×2) EMOM x 8 MINUTES 2 TNG Power Cleans*…
CrossFit Black Ridge – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 3 MINUTES (moderate intensity) 10 Boot Strappers 8/8 Leg Swings (Forward and Back) 6 Burpees into… AMRAP x 3 MINUTES (high intensity) 10 Air Squats 8 Sit Ups 6/6 DB Suitcase Deadlifts Workout Metcon (Time) FOR TIME 1-2-3-4-5-6-7-8-9-10 DBL DB Deadlift…
CrossFit Black Ridge – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Team 1k Row!! In teams of 2…alternate every 250m. While Partner 1 rows, Partner 2 is performing flow stretching (5 Reps of Bootstrapper Squat & 5 Reps of Push-up to Down-Dog) With Same Partner… AMRAP x 5 MINUTES 5 Burpees in-sync 10 Sit-ups…
CrossFit Black Ridge – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 8 GTOH W/ Wall Ball (20/14) :30 Row 8 Sit-Ups :30 Row 8 Air Squats @32X1 (:03 descent, :02 pause in the bottom, explode up) → 8 Air Squats (at normal tempo) Workout Metcon (AMRAP – Rounds and Reps) AMRAP x…
CrossFit Black Ridge – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 9 MINUTES 1:30 Bike (:45 hard / :45 easy) 10 Alt. SA DB Deadlift (sumo stance) 5/5 SA DB Overhead Lunge 10 Jumping Air Squats 5/5 SA DB Strict Press (squat width stance) Workout Metcon (AMRAP – Reps) EMOM x 21…
CrossFit Black Ridge – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) 1 ROUND (7 min cap) :45 Bike (legs only) 10 Up-Downs w/step forward :45 Bike (arms only) 10 Burpees w/step forward :45 Bike (arms & legs) 10 Burpees Workout Metcon (Time) 7 ROUNDS FOR TIME 12/10 Cal Bike 10 Burpees -16:00 Hard Cap-
CrossFit Black Ridge – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) General Warm-up (7 min cap) 3-4 SETS 7 Barbell Stiff-Legged DL 7 Barbell Bent Over Row (:02 pause at sternum) 7/7 Leg Swings (barbell in flaghold) 7/7 Alt. Groiners 14 Barbell Hops Strength Deadlift (3-3-3-3-3) Deadlift* *Build to 3RM Deadlift. Workout Metcon (Time)…