CrossFit Black Ridge – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3:00 On Bike or Row, Gradually increasing effort Then… 3-4 ROUNDS w/ Light DB (focus on solid movement) 7 DBL DB Snatch 5 Scap Pull-ups 7 DB Up-Downs 5 Should Driven Kips 7 DB Up-Down to OH (as you come up snatch DB…
CrossFit Black Ridge – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) TABATA (:20 ON/ :10 OFF) Movement 1 – KB Sumo Deadlifts → KB Upright Rows Movement 2 – Single-Unders → Double-Unders Movement 3 – Med. Ball Front Squats → Med. Ball Push Press Movement 4 – Alt. Spidermans → Bootstrappers* *Bootstrappers: Begin on…
CrossFit Black Ridge – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 9 MINUTES 1:00 Row or Bike (Increasing intensity each round) 10 Groiners 10 Lunges 10 Deadlifts KB 10 Med ball Thrusters Recovery Workout Metcon (No Measure) EMOM x 10 MINUTES MIN 1 — AMRAP of 4 Alt. Lunges + 4 Perfect…
CrossFit Black Ridge – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) Circle Jog Warm-up! Have the athletes jog in a continuous big circle, as they are jogging…call out some of the exercises below and have them perform the exercise for about :15-:20 then back to the jog. High Knees Butt Kickers Walking Lunge w/…
CrossFit Black Ridge – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS FOR QUALITY 10 Air Squats (with a :01 pause in the hole) 5/5 Cossack Squats w/ PVC 5/5 Single Leg Glute Bridges (:02 sec pause at the top) 100m Light Jog Strength Back Squat (5-5-3-3-1-1) Back Squat -Rest at Least 2:00…
CrossFit Black Ridge – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) Find a partner and perform… 2 ROUNDS EACH P1: 10 Hollow Rocks + 8 Single Arm DB Deadlift (inside or outside the feet) + 6 Single Arm DB Strict Press P2: Alternating Step-Ups → Box Jumps Workout Metcon (AMRAP – Rounds and Reps)…
CrossFit Black Ridge – CrossFit View Public Whiteboard Warm-up (No Measure) 4 ROUNDS FOR TIME* (12 MIN CAP) 200m Row 7/7 SA DB Split Squat Thrusters 9/9 SA Glute Bridge DB Floor Press 25 Plate Jumps :30 Rest *Increase weight on DBs and pace on the rower each round Warm-up Workout Metcon (Time) FOR TIME…
CrossFit Black Ridge – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) 25ft line drills of the following …. High Knees Butt kickers Walk on toes Walk on heels Walk on outside of the feet Walk on the inside of the feet High kicks Workout Metcon (Time) FOR TIME 100m Run -Rest 1:00- 200m Run…
CrossFit Black Ridge – CrossFit Never miss a Monday! View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP X 5 MINUTES 6/4 Cal Bike/Row 8 Plate Ground to Overhead With :02 Pause At The Top 8 V-ups -THEN- 3 ROUNDS 25″ Waiter Walk (Each Arm) 15 PVC Pass Throughs Strength Push Jerk (3-3-3-3-3) Push Jerk* *Start…
CrossFit Black Ridge – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) TABATA (:20 ON/ :10 OFF) Movement 1 – Jumping Jacks → Up-Downs Movement 2 – Single Arm Ring Rows (Right) → Single Arm Ring Rows (Left) Movement 3 – Air Squats → DBL DB Sumo Deadlifts Movement 4 – DBL DB Deadlift +…