IGNITE 032823
Crescent City Crossfit – Ignite Strength Push Press (5×8) . . Ascend in Weight Every Set Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 15 Minutes: 30 Single Unders 10 KB Deadlifts 10 Burpees
Crescent City Crossfit – Ignite Strength Push Press (5×8) . . Ascend in Weight Every Set Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 15 Minutes: 30 Single Unders 10 KB Deadlifts 10 Burpees
Crescent City Crossfit – Ignite Metcon Metcon (Time) 3 Rounds For Time: 1600m/1 MileBike 25 Dumbbell Clean and Jerks 30 Air Squats Accessory Metcon (No Measure) 4 Rounds NOT FOR TIME: 20 Leg Lifts Over DB 200FT SA Overhead Carry 10 Up Down Planks
Crescent City Crossfit – Turn and Burn Warm Up 2 Rounds: 1:00 Easy C2 Bike 5 Down Dog to Cobra :30 Plank Hold Into Mobility: :20 Samson Stretch L/R :20 Half Split (Hamstring Stretch) L/R :20 Calf Stretch Into: 10 PVC Passthroughs 10 PVC Lat Stretch Warm Up (Continued) Barbell Warm Up: 1 x 3:
Turn and Burn – Mon, Mar 27 Read More »
Crescent City Crossfit – CrossFit Jamo and Lilly (Partner WOD) (Time) Buy in: 100 Pull-ups THEN 800 Meter Run 80 KB Swings (70/53#) 600 Meter Run 60 Goblet Squats (70/53#) 400 Meter Run 40 Toes to Bar 200 Meter Run 20 Push Ups THEN Cash Out: 200 Ab mat sit ups. . Scaling Options: -Banded/Jumping
CrossFit – Sat, Mar 25 Read More »
Crescent City Crossfit – Ignite Strength Deadlift (5×4) . . Ascend in Weight Every Set Metcon Metcon (Time) 5 Rounds For Time: 300m Run 20 Wallballs 15 Ring Rows. . 300m Run = 600m Bike
Crescent City Crossfit – CrossFit Warm Up 2min on ANY Machine 2 Rounds With Light KB: 8 KB Deadlifts 8L/8R SA KB Swings 8L/8R SA KB Presses 8 Goblet Squats 4L/4R KB Halos Mobility: 30/45sec Ea Side Couch Stretch 30/45sec Ea Side Calf Stretch on Rig 30/45sec Each Side Hamstring Stretch 30sec Up Dog Hold
CrossFit – Fri, Mar 24 Read More »
Crescent City Crossfit – Ignite Metcon Metcon (2 Rounds for reps) AMRAP 10Minutes: 12/10 Calorie Row 10 Push Ups . . -Rest 3 Minutes- . . AMRAP 10Minutes: 12/10 Calorie Row 10 Kettlebell Goblet Lunges CORE Metcon (No Measure) 4 Rounds FOR QUALITY: 15 Sit-Ups 10L/10R KB Side Bends 8L/8R Single Leg RDLs
Crescent City Crossfit – CrossFit Warm Up 400m Run 10L/10R Banded Side Steps 16 Banded Air Squats 16 Banded Glute Bridges 14 Prisoner Good Mornings 7L/7R Spiderman Lunge w/Thoracic Rotation 14 Push-Ups 14 Scorpions 6 Up Dog to Down Dog With Empty Bar: 8 Good Mornings 8 Back Squats 8 Bent Over Rows Weightlifting 20min
Crescent City Crossfit – Ignite Metcon Metcon (4 Rounds for reps) Complete 4 Rounds of the Following: 2 Minute Floor Presses -Rest 30s- 2 Minute Slam Ball -Rest 60s-. . Use Barbell OR DBs For Floor Presses Strength Paused Back Squat (4-4-4-4) 3s pause at the bottom position**Keep Weight Light and Work on Technique**
Crescent City Crossfit – CrossFit Warm Up 400m Run/1000m Bike/500m Row 50FT Hamstring Scoops 50FT High Knees 50FT Butt Kicks 50FT Bear Crawl 50FT Samson Lunges Mobility: 30sec Each Side Pigeon Stretch 45sec Child’s Pose 45sec Prayer Stretch With Empty Bar: 5 Shrugs From Hang Position 5 Shrugs + High Pull From Hang Position 5