Alexis

Fitness – The Strip CrossFit View Public Whiteboard Full Week Programming As we move into cycle 2 of 3 in our strength series this is going to be VERY beneficial if we put our last numbers into the system. Percentage work is all best utilized when we are working from something current. Even if we […]

Fitness – The Strip CrossFit View Public Whiteboard Skill Work Double Unders Metcon (Time) 2 Rounds 20 Double Unders 10 Db Deadlifts (50/35) 12 Handstand Shoulder Taps *1 min Rest 2 Rounds 20 Double Unders 8 Db Hang Cleans 6 Handstand Push Ups *1 min Rest 2 Rounds 20 Double Unders 6 Db Shoulder to

Fitness – The Strip CrossFit View Public Whiteboard Metcon (Time) With a Partner Share: 100 Wall Balls 20/14 90 Back Squats 95/65 80 Wall Balls 70 Push Press 95/65 60 Wall Balls 50 Back Squats 135/95 40 Wall Balls 30 Push Press 135/95 20 Wall Balls 10 Sync Sit-ups after each completed movement and 50

Fitness – The Strip CrossFit View Public Whiteboard Power Snatch Metcon (6 Rounds for weight) 3 Rounds of EMOM x 4min Odd: 15 Box Jumps 24/20 Even: 15 KB Swings American 53/35 EMOM x 4min Odd: 30 Double Unders Even: 3 Snatch Unbroken

Fitness – The Strip CrossFit View Public Whiteboard Front Squat 4 Rounds of 90sec Sections -5 Front Squats as Heavy as Possible -20 weighted Sit-ups 35/25 -10 Sumo Deadlifts at 50% of DL -20/15 Cal Assault Bike Metcon (AMRAP – Reps) 5min AMRAP Toes to Bar No Singles!! At Minimum Sets of 3 🙂 Deadlift

Fitness – The Strip CrossFit View Public Whiteboard Bench Press Full Week Programming This week is a “deload” week. Our primary focus is to allow the nervous system to relax from the heavy single reps and get ready for one more round starting next week. The strength all week will be of higher reps and

Fitness – The Strip CrossFit View Public Whiteboard Full Week Programming This week is a “deload” week. Our primary focus is to allow the nervous system to relax from the heavy single reps and get ready for one more round starting next week. The strength all week will be of higher reps and have a

Fitness – The Strip CrossFit View Public Whiteboard Full Week Programming This week is a “deload” week. Our primary focus is to allow the nervous system to relax from the heavy single reps and get ready for one more round starting next week. The strength all week will be of higher reps and have a

Fitness – The Strip CrossFit View Public Whiteboard Metcon (Time) -Handstand strength- (each section 5 rounds) 20sec on 15sec off •seated pike press •box Handstands holds •box handstand walks 5 rounds 10/8 cals bike 10x plated ground to over head 45/35 10x plated overhead lunges 45/35 3x wall walks Rx+ Handstand walk

Fitness – The Strip CrossFit View Public Whiteboard Metcon (Time) 2 Rounds of: 20 rounds 5x db burpees 50/35 5x db thrusters *switch arms each round 50x in sync sit-ups 10-8-6-4-2 DB Step-overs 50s/35s *Each partner does each level 50x in sync reverse situps 2nd round do db Clean & Jerks