CrossFit Black Ridge – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) With 1 KB & 1 DB we will perform the static holds. Don’t change side until the next round. EXAMPLE: Round 1 perform with KB in the Right Hand & DB in Left Hand Round 2 perform with DB in the Right Hand…
CrossFit Black Ridge – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) 2:00 Row (Moderate Pace) Into… AMRAP x 4 MINUTES 7 Scap Push-ups 7 Ring Rows 7 Plate Good Mornings :20 Plank Hold Workout Metcon (Time) FOR TIME 500m Row 40 Push-Ups 400m Row 30 Push-Ups 300m Row 20 Push-Ups 200m Row 10 Push-Ups…
CrossFit Black Ridge – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) FOR TIME 3:00 Min Row -THEN- BARBELL SPECIFIC WARM-UP… AMRAP X 5 MINUTES 10 Elbow Punches (Each Arm) 8 Back Rack Press 6 Front Rack Tempo Push Press (2121) 4 Pausing Thruster (:02 Hold at the Bottom of the Squat) Strength Thruster (3×5)…
CrossFit Black Ridge – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 5 Sit-Ups (knees out; butterfly) 5 Med. Ball Squats 5 Sit-Ups (straight-legged) 5 Med. Ball Push Press to target 5 Cal. Bike Sprint (60+ RPM!) Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 7 MINUTES 12 Sit-Ups 9…
CrossFit Black Ridge – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Warm-up 10 Cal Bike 15 Russian KBS 10 Cal Row 15 American KBS 200 Meter Run 15 American KBS w/ 1 Sec pause at top. *10 min cap Extended Warm-up Turkish Get Up (Build to Quality Weight ) FOR QUALITY 14 DB Turkish…
CrossFit Black Ridge – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 100m Row (increase pace each round) 10 Up-Downs → 10 Burpees 5 KB Deadlifts + 5 Russian KBS → 10 American KBS Workout Metcon (Time) 3 SETS 300/250m Row 15 Burpees 25 Kettlebell Swings -2:00 Rest b/t Sets- -16:00 Hard Cap-
CrossFit Black Ridge – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 4 MINUTES 10 Toe-Touch Jumping Jacks 8 Up-Downs 6/6 BW Single Leg RDL 10 Alt Supermans Then… 2 ROUNDS 5 Bootstrappers 5 Inch Worms + Push-ups 5/5 Single Leg Bridge Ups Strength Deadlift (Heavy Set of 5) ON A 8:00 RUNNING…
CrossFit Black Ridge – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) With one LIGHT dumbbell … 1 ROUND 10 Alt. Bodyweight Lunges 8 Cal. Bike (conversational pace) 5/5 Single Arm DB Deadlift (DB btwn. legs) 10 Alt. Bodyweight Jumping Lunges 6 Cal. Bike (Pace for the workout) 5/5 Upright High Pull + Punch* 10…
CrossFit Black Ridge – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 20 Lateral Jumps over DB 5/5 Single Arm DB Arnold Press 5/5 Single Arm Bent over Row 20 Mountain Climbers Workout Metcon (AMRAP – Reps) EMOM x 15 MINUTES MIN 1 – :45 MAX Double-Unders MIN 2 – 5 DBL DB…
CrossFit Black Ridge – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Play a Game! then… After the game, have athletes perform the following dynamic stretching routine… 1:00 at Each Station: Inch Worms Bootstrap Squats Samson Lunges Seal Pose to Down Dog Toy Soldier Kicks Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 20…