Wednesday, October 30, 2019

CrossFit

Performance

Three rounds of:
Toes to Bar (Reps)
Sumo deadlift high-pull, 75#/55# (Reps)
Assault Bike (Calories)
Burpees (Reps)
Row (Calories)

(1min rest after all 5 exercises are complete, regardless of starting point)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Every 5 min for 2 sets:
15 Tempo Sumo Deadlift
200m Farmers Carry

Intermediate

Three rounds of:
Toes to Parallel (Reps)
Sumo deadlift high-pull, 65#/45# (Reps)
Assault Bike (Calories)
Burpees (Reps)
Row (Calories)

(1min rest after all 5 exercises are complete, regardless of starting point)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Every 5 min for 2 sets:
15 Tempo Sumo Deadlift
200m Farmers Carry

Fitness

Three rounds of:
Knee Raises (Reps)
KB Sumo deadlift high-pull, 53#/35# (Reps)
Assault Bike (Calories)
Burpees (Reps)
Row (Calories)

(1min rest after all 5 exercises are complete, regardless of starting point)

AMRAP in 10min of:
200m Farmers Carry
40 Sit-Ups

Resolution Burn

(0-5min) 5min Tabata:
Assault Bike

(5-8min) Rest

(8-25min) 10 Rounds For Time of:
10 Box Jumps
10 DB Push Press
10 Push Ups

(25-28 Rest)

(28-31min) 3min ME cal on Bike

Resolution30

EMOM for 12min:
30 Banded Hip Extension on Bench
50sec Plank Hold w/ Shoulder Taps
30 Sit-Ups

Rest 2min

AMRAP in 6min of:
6 cal Ski Erg
12 Up Downs

A TRAINING EXPERIENCE LIKE NO OTHER

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