Thursday, February 8

February 14, 2018

 

:30 Seconds
Easy Row
Active Spidermans

Medium Row
Active Samson

Faster Row
Air Squats

Pizza Tag
Every athlete in class gets an abmat. The abmat is to be held overhead, similar to a pizza or tray of food. Athletes run around the gym trying to knock over other athletes pizzas while attempting to keep their pizza safe. Every time an athlete has their abmat hit the ground, they must perform 5 air squats before getting back in the game. Play one or two rounds with a time cap and/or play elimination, where last person standing is deemed the winner. You can put a twist on the game where athletes must switch the hand they hold the abmat in every time it hits the ground.

DB Squat Snatch (6 Emom x 6min)

6 Alternating DB Squat Snatches Emom x 6
*choose a manageable weight and work on getting comfortable with them

Bench Press (5 x 5)

Build to a Heavy set of 5

“Buckle Up” (Calories)

AMRAP 3:
50′ Walking Lunge (No Weight)
35 AbMat Sit-ups
Max Calorie Row

rest 3 minutes

AMRAP 3:
50′ Walking Lunge (30’s/25’s)
35 AbMat Sit-ups
Max Calorie Row

rest 3 minutes

AMRAP 3:
50′ Walking Lunge (40’s/30’s)
35 AbMat Sit-ups
Max Calorie Row

rest 3 minutes

AMRAP 3:
50′ Walking Lunge (50’s/35’s)
35 AbMat Sit-ups
Max Calorie Row

Rx+ 50/35 (each round), 20 GHD SItups
*Score Calories Rowed
*Lunge with weight at shoulders
For this interval workout, cones can be setup 50 feet apart for the walking lunges. The first round is performed with bodyweight, with the following three involving increasing dumbbell (or kettlebell) weights. In order to hit the desired stimulus within these quick rounds, athletes should be able to complete the whole length of the lunge without putting the dumbbells down. With 3 minutes of rest between each effort, looking to push the pace during work intervals. Score today is total calories on the rower after the four rounds. If short on machines, stagger athletes on opposite 3 minute windows.

CrossFit Missisauga, CrossFit in mississauga

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