CrossFit Black Ridge – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2-3 SETS FOR QUALITY 200m Jog 10 Alt Single Leg Good Mornings (with light DB) :10 Hollow Hold 10 DB Thrusters (:01 pause at top) :10 Hollow Hold 10 Up-Down + Box Tall Step-Up (Jump in rounds 2 and 3) Skill Metcon (No…
CrossFit Black Ridge – NC30 View Public Whiteboard Extended Warm-up Warm-up (No Measure) 2 ROUNDS 5 Burpees 10 Air Squats 5/5 DB Sumo Deadlift 10 Medicine Ball Push Press (throw to a target) 5/5 DB Push Press (focusing on an aggressive punch up, locking out the elbow, arm by the ear) Workout Metcon (2 Rounds…
CrossFit Black Ridge – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) Play a game! Workout Metcon (No Measure) EMOM x 16 MINUTES MIN 1 – 200m Run MIN 2 – :45 Max Alt. Lunges MIN 3 – 15/10 Cal. Bike MIN 4 – :45 Max Ring Rows
CrossFit Black Ridge – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS 15 Jumping Jacks 5 Bootstrappers + 5 Burpees 15ft Bear Crawl 10 Groiners + 10 Air Squats 10 Elbow Punches + 5 Press from Front Rack Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 14 MINUTES 500m Row 21 Air…
CrossFit Black Ridge – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) 1-2 ROUNDS 2 Up-Down Step Overs 4/4 SA DB Sumo Deadlift High Pulls 6/6 SA DB Split Stance Presses Immediately into … 1-2 ROUNDS 2 Burpee Box Jump Overs 4/4 SA DB Muscle Snatches 6/6 SA DB Thrusters *5:00 Hard Cap Workout Metcon…
CrossFit Black Ridge – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS* 60 Single Unders 10 Lunge → Goblet Lunge → 4/4 KB OH Lunge 7 Push-ups → :20 Ring Support Hold → 7 Dip Negative 10 KB DL → 10 KB Russian Swing → 7 KB American Swing 10 Sit-up → 10…
CrossFit Black Ridge – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3:00 BIKE INCREASING EFFORT MIN 1: EASY MIN 2: EASY+ MIN 3: MODERATE -THEN- 3 ROUNDS FOR TIME 10 Tempo Air Squats (33X1) 15 PVC Good Mornings 10 Cossack Squats **5 MIN CAP on the 3 Rounds** Workout NCFIT Baseline – Strength (Weight)…
CrossFit Black Ridge – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) 100m Jog into… 10 Reps of each movement on each side… Ankle rolls Knee Circles Hip Circles Arm Circles Head/Neck Rolls *In between each movement, perform 20 Double or Single Unders and 5 Scap Push Ups Workout Metcon (AMRAP – Rounds and Reps)…
CrossFit Black Ridge – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 4 ROUNDS INCREASING EFFORT EACH ROUND 200m Run 10 Alt Sampson Lunge Stretch 10 Up-Down 8/8 DB Strict High Pulls 8/8 DB Hang Power Clean :20 Rest **10 MIN CAP** Extended Warm-up Power Clean (8×2) EMOM x 8 MINUTES 2 TNG Power Cleans*…
CrossFit Black Ridge – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 3 MINUTES (moderate intensity) 10 Boot Strappers 8/8 Leg Swings (Forward and Back) 6 Burpees into… AMRAP x 3 MINUTES (high intensity) 10 Air Squats 8 Sit Ups 6/6 DB Suitcase Deadlifts Workout Metcon (Time) FOR TIME 1-2-3-4-5-6-7-8-9-10 DBL DB Deadlift…