CrossFit Black Ridge – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1 ROUND 1:00 Row (EZ pace) 10 BW Lunges 10 BB Sumo Good Morning Into… 1 ROUND :45 Row (Mod Pace) 10 BW Lunge 10 BB Sumo Deadlift Into… 1 ROUND :30 Row (Hard Pace) 10 Front Rack Lunge 10 Upright Row Strength…
CrossFit Black Ridge – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 4 ROUNDS :15 Jumping Jacks :15 Lunges :15 Up-Downs :15 Glute Bridge Hold Deadlift (1×2 / 1×2 / 1×2+) DEADLIFT 1×2 @ 80% (Moderate) of 2RM 1×2 @ 85-90% (Mod-Heavy) 1×2+ @ 95% (Heavy)* *As many reps as possible w/o failure…no more than…
CrossFit Black Ridge – CrossFit View Public Whiteboard Warm-up Strength Warm-up (No Measure) 3 SETS (10:00 Cap) 4 Inchworms w/ Push-Up 6 Burpees 8 Slam Ball Thrusters 10 Shoulder Taps 1:00 Plank Shoulder Press (1×4 / 1×4 / 1×4+) STRICT PRESS 1×4 @ 70-75% (Moderate) of 2RM 1×4 @ 75-80% (Mod) 1×4+ @ 80-85% (Mod-Heavy)*…
CrossFit Black Ridge – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2-3 ROUNDS 1:00 Row 10 BB Good Morning 20 Shoulder Taps 5 Push-Up to Pike Strength Deadlift (1×4 / 1×4 / 1×4+) DEADLIFT 1×4 @ 70-75% (Moderate) of 2RM 1×4 @ 75-80% (Mod) 1×4+ @ 80-85% (Mod-Heavy)* *As many reps as possible w/o…
CrossFit Black Ridge – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3-4 ROUNDS (8:00 MINUTE CAP) 8/6 Cal Bike 10 Bootstrappers 10/10 Single Leg DB Deadlifts Strength Deadlift (1×6 / 1×6 / 1×6+) DEADLIFT 1×6 @ 65-70% (Light-Moderate) of 2RM 1×6 @ 70-75% (Mod) 1x 6+ @75-80% (Mod-Heavy)* *As many reps as possible w/o…
CrossFit Black Ridge – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) EMOM x 8 MINUTES Min 1 – :45 Bike (Start EZ, increasing pace each round) Min 2 – 10-15 Air Squats + 10-15 V-Ups Workout Metcon (Time) For Time: 60/45 Cal Bike 50 Single DB Thruster (50/35)|(35/25) 30 Toes to Bar 800M Farmer…
CrossFit Black Ridge – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2:00 Row* *Increase pace every :30 Into… AMRAP x 6 MINUTES 10 Alt Groiners 10 Alt Lunges w/ Torso Twist 10 Tempo Air Squats (3221) 10 Empty Barbell Kang Squats Strength Back Squat (2RM) ON A 20:00 RUNNING CLOCK… Build to a 2RM…
CrossFit Black Ridge – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS 2 Wall Walks 10 DB Plank Taps 6/6 DB Arnold Press 8 Up Downs Strength Shoulder Press (2RM) ON A 15:00 RUNNING CLOCK… Build to a 2RM Strict Press (Score is Weight) Workout Metcon (AMRAP – Reps) EMOM x 15 MINUTES*…