CrossFit Black Ridge – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Mini Triathlon Warm-Up just to get everyone moving and the heart rate up! 2:00 Run 2:00 Bike 2:00 Row Then move into Teaching Warm-up! Workout Metcon (5 Rounds for reps) “TABATA” 8 SETS EACH, :20 ON / :10 OFF TABATA 1 – Wall…
CrossFit Black Ridge – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2:00-3:00 Body Flow Stretching & Warm-up (Start this toward end of warm-up) Flow through 10 reps of each… Air Squats Trunk Twist Arm Crosses Arm Circles Bootstrapper Squats Then… Barbell Warm-Up – 2 SETS… 5 Deadlifts 5 Muscle Clean → Power Clean 5…
CrossFit Black Ridge – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP X 5 MINUTES 200m Run :20 Plate Hops 10 Glute Bridges 5 DB Deadlifts (Light-Moderate) Workout Metcon (6 Rounds for time) EVERY 2:30 FOR 6 SETS 10 DB Deadlifts 30 Double-Unders 200m Run
CrossFit Black Ridge – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) EMOM X 6 MINUTES MIN 1 – :30 Russian KBS → :30 American KBS MIN 2 – :45 Moderate Pace Bike → :45 Fast Pace Bike MIN 3 – :30 Tempo Air Squats (3331)* → :30 Tempo Goblet Squats (3331) *:03 descent, :03…
CrossFit Black Ridge – CrossFit Class Schedule for Halloween is 5/6/930am and 4pm… Dress up and bring your kids to the 4pm class to get a fun workout in before the on slot of candy to follow. No 4:45 or 6pm Class today!! View Public Whiteboard Warm-up Warm-up (No Measure) 3:00 Bike/Row Into… 3 ROUNDS…
CrossFit Black Ridge – CrossFit Class Schedule for Halloween is 5/6/930am and 4pm… Dress up and bring your kids to the 4pm class to get a fun workout in before the on slot of candy to follow. View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 10 MINUTES 10/8 Calories on the Bike (Increasing effort)…
CrossFit Black Ridge – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) 1 ROUND 1:00 Row @24 strokes/minute 10 Bodyweight Romanian Deadlifts* :30 DBL KB Front Rack Hold 1 ROUND 1:00 Row @28 strokes/minute 10 DBL KB RDLs** :30 DBL KB Front Rack Carry Workout Metcon (Time) 4 ROUNDS FOR TIME 500m Row 15 DBL…
CrossFit Black Ridge – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2-3 min of Thoracic mobility with a foam roller then foam rollers go away and grab a barbell! 1 set of each, starting with: 15 Banded Face Pulls 10 BB Strict Press 5/5 Split Squats Then: 15 Banded Lat Pull Downs 10 BB…
CrossFit Black Ridge – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) 1 ROUND 4 DBL DB Sumo Deadlifts + 4 DBL DB Sumo Deadlift High Pull 8 Alt. Step-Overs (no weight) 4/4 Moose Antlers :30 Tuck Hold 2:00 Rest … explain the DBL DB Snatch before the next round of the warm-up 1 ROUND…
CrossFit Black Ridge – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Row Specific Warm-up then… Tabata-Style Warm Up (:20 work, :10 rest) for 2 rounds of the following movements… – Superman Rocks – Mountain Climbers – Banded Good Mornings – Plate Hops Skill Warm-up (No Measure) EMOM x 9 MINUTES MIN 1 – Double…