Month: February 2020

Strength

I Will CrossFit – CrossFit [Age 18+] View Public Whiteboard Strength Complete 5 sets of (1+1+2) of: **Begin your first working set around 70-75 of your 1RM Clean**TIPS: The first pull should be slow and controlled all the way to the power position. Increase the load for as long as you can catch the barbell …

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Conditioning

I Will CrossFit – CrossFit [Age 18+] View Public Whiteboard Metcon “Cindy” (AMRAP – Rounds) Complete as many rounds as possible in 20 minutes: 5 Pull-ups 10 Push-ups 15 Air SquatsCrossFit Benchmark Test Core Activation 3 rounds for quality: 20-25 Tuck-ups 15-20 Arch-to-Hollow 10-15 Bicycle Kicks TIPS: Try to transition from one “Core Act.” movement …

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Interval Work

I Will CrossFit – CrossFit [Age 18+] View Public Whiteboard Metcon (AMRAP – Rounds) Complete 5 rounds of 3-minute intervals resting 1-minute between intervals: 8 Thrusters #65/95 (M50+ #45/75) 10 Lateral Burpees Over Bar **1 minute restTIPS: For the Thrusters keep core braced and maintain a flat back. If your back is rounding in the …

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HIIT

I Will CrossFit – CrossFit [Age 18+] View Public Whiteboard Metcon (Time) Between Partners complete: **Buy-in 40/50 cal Bike 75m Bear Crawl 50 Hanging Knee Raises 40 Jumping Air Squats 25 Hand Release Push-Ups **Cash-out 850/1000m RowTIPS: **Partner accrodingly

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