CrossFit Black Ridge – CrossFit Remember that this Saturday class now starts at 8:30am. View Public Whiteboard Warm-up Warm-up (No Measure) 2:00 Bike or Row (every :30 bump up the pace- start out EZ and finish with a HARD effort) Then… 3 ROUNDS: 30 second high plank 10 Alt Box Step Ups 10 Empty Barbell…
CrossFit Black Ridge – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS :30 Row or Bike (Moderate) :30 Swinging Arm Crosses :30 Arms Up & Back :15 Doorway Stretch / Each Side 10 Push-Up Negative to Downward Dog Into… TABATA (8 ROUNDS :20 ON/:10 OFF) R1 & R2 Right Leg Single Unders R3…
CrossFit Black Ridge – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2:00 EZ Warm-up on the Bike or Rower… Into… 2 ROUNDS :30 Active Deadhang 10 Scap Pull Ups :30 Hollow Hold 10 Bootstrapper Squats Into… 2 ROUNDS 10 Kip Swings 10 Tuck-Ups 10 Alt Groiners 10 Russian KB Swings Into.. EMOM x 3…
CrossFit Black Ridge – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1 ROUND :30 Second Easy Bike :30 Second Easy Rower 20 Alt. Groiners 20 KB Deadlifts into… 2 ROUNDS :30 Second Moderate Bike :30 Second Moderate Rower 16 Alt. Lunge Steps (Bodyweight) 12 RKB Swings into… 3 ROUNDS :30 Second Hard Bike :30…
CrossFit Black Ridge – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS :45 Row 10 Alt. Groiners 10 Glute Bridges :30 Shoulder Taps THEN… 2 ROUNDS 5 Inchworms + Push-up 10 KB Deadlifts 10 Barbell Goodmornings :30 HS Hold/Nose to Wall Hold Extended Warm-up Deadlift (3-3-3) 3-3-3 Tempo Deadlift (30×1)* *Goal is to…
CrossFit Black Ridge – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 5 Minutes of coach lead line drills then: AMRAP x 5 MINUTES 5 Scap Pull-Ups 5 Kipping Swings 5 Inch Worms + Push-Up 5 KB Swings 5 Up Downs Workout Metcon (Time) In Teams of 2… 5 Rounds for time: 20 Devils Press…
CrossFit Black Ridge – CrossFit Class times For Christmas Eve are 730am and 930am only! View Public Whiteboard Warm-up Warm-up (No Measure) 2 QUICK ROUNDS… 5 Bootstrappers 10 Squat Jumps 2 QUICK ROUNDS… 5 Push Ups 10 Plank Shoulder Taps 2 QUICK ROUNDS… 10 Empty Barbell Deadlift 5 Muscle Clean + Push Press Workout “12…
CrossFit Black Ridge – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 400m Group Jog Into… AMRAP x 4:00 10 Supermans 10 Scap Push Ups 5 Push Up to Pike Strength Push Press (5-5-5) 5-5-5 Push Press* *Set 1 – 30-40% x 5 Set 2 – 40-50% x 5 Set 3 – 50-60% x 5…
CrossFit Black Ridge – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) E-Z 500m Row into… 3 ROUNDS FOR QUALITY (feel the positions!) 10 Barbell Deadlifts (pause at mid-thigh) 7 Hang Muscle Cleans (open rack further each rep) 5 Front Squats (hold bottom and bounce out of hole slow) 3 Strict Presses (press up hard…
CrossFit Black Ridge – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1:00 Easy pace on Bike/Row/Ski Then… ALT EMOM x 12 MIN: Min 1: Alt. Lunges → Jumping Split Lunges → Alt. Box Step Ups → Box Step Overs Min 2: Single Unders → High Jump Singles → High Knee Single Unders → Dubs…