CrossFit Black Ridge – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) PART 1 3 minutes Bike or Row… Min 1: Easy Min 2: Moderate Min 3: Hard PART 2 AMRAP x 5 MINUTES 10 Tempo Air Squat (31X1) 8 Up Downs 6 Push Up to Down Dog 4 Broad Jumps Strength Front Squat (1RM)…
CrossFit Black Ridge – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 8 MINUTES 8/8 Suitcase Deadlift 8/8 Single Arm DB Bent Over Row :20 Hollow Hold → :20 Hollow Body Hang 8/8 Single Arm DB Floor Press 8/6 Cal Bike Extended Warm-up Warm-up (No Measure) EMOM x 8 MINUTES MIN 1 —…
CrossFit Black Ridge – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS… 8/6 Cal Bike 10 PVC Pass Thrus 10 Up-Downs → 10 Burpees → 10 Burpee Broad Jumps 10 Lunges → 10 Jumping Lunges → 10 Barbell Back Rack Lunges 5 Behind the Neck Strict Press Extended Warm-up Warm-up (No Measure) 3…
CrossFit Black Ridge – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds, graduating in difficulty… 1 Min Row or Bike (Easy → Mod → Hard) 10 Step Up → Low Box Jump → Higher Box Jump 10 MB Push Press → MB Thruster → Wall Ball After the Warm-Up, go into the High…
CrossFit Black Ridge – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS… 5/5 SA DB Curl to Arnold Press 8/8 Split Squats → 8/8 DB Farmers Split Squats 10 Scap Pull-Ups 10 Scap Push-Ups 5 Broad Jumps → 5 Burpee Broad Jumps Skill Warm-up (No Measure) EMOM x 8 MINUTES MIN 1 –…
CrossFit Black Ridge – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS… 10 Alt Side Lunges 10 Alt. Step Ups 10 Shoulder Taps :10 Bar Hang 2 ROUNDS… 10 Jumping Air Squats 10 Box Jumps 2 Wall Walks 10 Scap Pull Ups Metcon (Time) 4 ROUNDS FOR TIME 5 Box Jumps (30/24)* 9…
CrossFit Black Ridge – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 400m Team Run…leave no athletes behind! Run as a group. into… 3 SETS 5/5 Single Arm KB Suitcase DL (workout weight) 5 Romainain DL (little to no knee-bend) 10 Alt Step Back Sampson Lunges (pause :01 in lunge) 15 Plate Hops (fast feet)…
CrossFit Black Ridge – CrossFit Class time for Thanksgiving is 7:30am only and Open gym till Noon. View Public Whiteboard Warm-up Warm-up (No Measure) PARTNER WARM-UP (Have athlete get into groups of 2) 400m Run aka Turkey Trot -THEN- 4 ROUNDS EACH PARTNER 1 10 Air Squats 5 Inchworms 10 Up Downs 5 Glute Bridges…
CrossFit Black Ridge – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3:00 Bike INTO… 2 ROUNDS 10 Long Step Lunges 10 Bootstrapper Squats 25’ Duck Walking 10 Arm Crosses 10 Arm Circles :30 Bar Hang Strength Front Squat (5-5-5*) 5-5-5* Front Squat *Set 1 – 65% x 5 Set 2 – 75% x 5…
CrossFit Black Ridge – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) EMOM x 6 MINUTES Min 1 – Row (EZ → Moderate → Hard) Min 2 – PVC Pass Thru → PVC Around the World → Tempo BB Strict Press (2222) Strength Push Press (5-5-5*) 5-5-5* Push Press *Set 1 – 65% x 5…