CrossFit Black Ridge – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) GENERAL WARM-UP 3 ROUNDS :30 Bike 10 Alt Groiners 5 Inch Worms + Push-Up Into… SPECIFIC WARM-UP 3 ROUNDS :30 Bike (75% across) 5 Barbell Back Squats 5/5 Single Arm Upright Row 5/5 Single Arm DB Strict Press 10 Scap Pull-Ups Workout Metcon…
CrossFit Black Ridge – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS :45 Row 10 Suite Case DB Deadlift 5 Push-Up to Pike 5/5 Single Arm Dumbell Press Following the warm-up, review the movements for the EMOM. After the EMOM we will review the HSPU and scaling options. Skill Metcon (No Measure) EMOM…
CrossFit Black Ridge – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) GENERAL WARM-UP 200m Run (100m EZ into 100m Tough Job) into… 2 SETS 10 Kang Squats 10 Up-Down + Broad Jump 10 PVC Pass Throughs SNATCH WARM-UP — Hybrid-Burgener Progression w/ Empty Barbell 2 SETS… 5-7 Reps Behind Neck Push Press 5-7 Reps…
CrossFit Black Ridge – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3:00 Progressive Pacing on the Bike… 1:00 EZ Pace 1:00 Moderate Pace :30 Moderate-High Pace :30 Hard Pace Into… 2-3 ROUNDS 4 Big Arm Circles Back 4 Big Arm Circles Forward 8 Alt. Samson Stretch 10 Alt. Side Lunges (keep hips low) 12…
CrossFit Black Ridge – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS 10 Chin-Up Grip Scap Pull-Ups 8/8 DB Swings 6 Medball Front Squats 6 Medball Push Press Skill Metcon (No Measure) 4 SETS ON A 12:00 RUNNING CLOCK 5-7 Strict Knees to Chest :30 L-Hang or Tuck-Hang on Bar (No Measure) Workout…
CrossFit Black Ridge – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2:00 Row/Bike/Run Into… AMRAP x 6 MINUTES 20 Single Unders 10 Clean Deadlifts 8 Hang High Pulls 6 Hang Muscle Cleans 10 Elbow Punches 4 Hang Power Cleans Workout Metcon (Time) FOR TIME 150 Double Unders 50/40 Cal Row 30 Push Jerks (155/105)|(115/75)…
CrossFit Black Ridge – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 400m Run or 500m Row (athlete choice!) into… 2 SETS 10 Alternating Groiners 10 Glute Bridge-Ups 10 Alternating Heel & Knee Grab Then into w/ Empty Barbell… 2-3 QUALITY SETS 7 Strict Press (press and hold at top) 7 Good Mornings 7 Bent…