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back squat bench box jump burpee chin up clean clean and jerk db snatch db thruster deadlift dips double under front squat hand stand push up hang power snatch hollow rock hspu kb swing lunge med ball clean overhead squats pistol power clean power snatch press pullup push jerk push press pushup push up rdl rest ring pushup rope climb row run situp snatch squat squat clean sumo dead lift high pull thruster toes to bar wall ball weighted pullup
Gymnastics, Weightlifting, and Sprinting
CFJ: Why do you use gymnastics, weightlifting, and sprinting exercises for CrossFit? Coach Glassman: Gymnasts have no peer in trunk and hip flexion, upper-body strength in multiple joint angles, agility, accuracy, balance, coordination. Their domain is body control. Weightlifters are masters of power, speed, and hip and leg strength. Powerful hip extension is the most [...]
Monday
Strength: Undulating Back Squats Conditioning: 10min HSPU 5min Double Unders 2min Lunges 1min Ring Dips Score Total Amount of Reps Happy Halloween! In the spirit of Halloween here’s a video that’s both creepy yet athletic based. (video) And remember stay away from the sugar!
Friday
Strength: Back Squats 5 x 5 Conditioning: AsManyRoundsAsPossible in 15minutes: 5 Front Squats 185 lbs 10 Push Ups 5 HSPU or 5 Triangle Push Ups If you have some time we would love for you to write a review of CrossFit Naples in Google maps. This helps others see what were doing!! Thanks Nap-towners!
Saturday
Strength: Back Squat 5 x 3 Conditioning: On the Minute, every minutes for 20 minutes: Choose 3 Gymnastics Movements for this rep scheme: 5-10-15 hspu pullup situp pushup squat pistol
Monday
Strength: Push Jerk or Split Jerk-Work up to heavy 2 rep Conditioning: AMRAP in 12 min: 2 Burpee-2 Pullups- 2 HSPU 3 Burpee-3 Pullups- 3 HSPU 4 Burpee-4 Pullups- 4 HSPU… Score: Number of rounds and reps last completed. (ex: 4 burpees and 2 Pullups ) I’m still fighting which is better for me; squats [...]
Friday
As many rounds as possible in 7 minutes: 5 Cleans (155/95) 10 Dips Active Rest 3minutes AMRAP 7 minutes: 5 DL 225/155 5 HSPU Ray Lewis on Work Ethic (vide0)
“Diane”
In honor of July 4th Weekend. We’ll continue to do benchmark workouts… Diane 21-15-9 Deadlifts (225/155) HSPU The Paleo Challenge is still going strong. Here are some Paleo Blogs to help keep you motivated. Resources: www.paleomama.com www.robbwolf.com www.thepaleodiet.com www.everydaypaleo.com www.habitforge.com
