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*…
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)…