IGNITE 060823
Crescent City Crossfit – Ignite Metcon Metcon (No Measure) EMOM 21Minutes: Min1 — 60 Single Unders Min2 — 100m Run/10 or 8 Cal Machine Min3 — 15 Slamballs CORE Core I (No Measure) 3 Rounds: 25 Sit-Ups 25 Russian Twist 25 Flutter Kicks
Crescent City Crossfit – Ignite Metcon Metcon (No Measure) EMOM 21Minutes: Min1 — 60 Single Unders Min2 — 100m Run/10 or 8 Cal Machine Min3 — 15 Slamballs CORE Core I (No Measure) 3 Rounds: 25 Sit-Ups 25 Russian Twist 25 Flutter Kicks
Crescent City Crossfit – CrossFit Warm Up 400m Run/1000m Bike/500m Row 12 Double DB Strict Press 12 Double DB Deadlifts 10 A’s Y’s T’s (No Weight) 10 (Each Side) Plank DB Drags 12 Groiners 12 Boot Strappers 12 Slow Calf Raises Workout Primer: 4 HSPU’s or Z Press 4 Step Ups 4 Box Jumps Metcon
CrossFit – Thu, Jun 8 Read More »
Crescent City Crossfit – Ignite Metcon Metcon (2 Rounds for reps) AMRAP 8 minutes: 500m Bike 20 Dumbbell Hang Cleans . -Rest 3 Minutes- . AMRAP 8 Minutes: 250m Ski 20 Dumbbell Hang Cleans Strength Deadlift (8-8-8-8) Complete 4 sets of 8 deadlift reps
Crescent City Crossfit – CrossFit Warm Up 2 Rounds: 200m Run 12 Banded Pass Throughs 12 Banded Around the Worlds 12 Banded Strict Press 6 Push Up to Down Dog 6 Inchworms w/Shoulder Taps With Empty Bar: 5 Strict Press 5 Push Press Go Over Push Jerk Weightlifting 16min TIME CAP Push Jerk (6×2) .
CrossFit – Wed, Jun 7 Read More »
Crescent City Crossfit – Turn and Burn Warm Up 2 Rounds: 5 Burpees 6 Alternating Box Step Ups 10 Lateral Hops Over a Line Into Mobility: 10 Groiners -Pigeon Stretch :20 L/R -Hamstring Stretch :20 L/R -Calf Stretch :20 L/R Into: 1 Set: 10 PVC Passthroughs 10 PVC Good Mornings Dumbbell Warm Up: 1 Set:
Turn and Burn – Wed, Jun 7 Read More »
Crescent City Crossfit – CrossFit Warm Up 2min Bike 50FT Hamstring Scoops 50FT Bear Crawl 50FT Cossacks 50FT Inchworms NO Push-Up 10 Push-Ups 12 Air Squats 14 Boot Strappers 12 Lunges in Place w/Twist With Empty Bar: 4 Clean Grip DL’s 4 Clean Grip Shrugs (Keep Feet on Ground) 4 Clean High Pulls (Full Extension)
CrossFit – Tue, Jun 6 Read More »
Crescent City Crossfit – Turn and Burn Warm Up 2 Rounds: 100m Run 5 Burpees 10 Air Squats Into Mobility: 10 World’s Greatest Stretch 5 Down Dog to Cobra Stretch :30 Pigeon Stretch L/R :20 Calf Stretch L/R Into: 2 Rounds: 5 Kipping Swings 5 Wallball Push Press 3 Pull Ups or Scaling Option Metcon
Turn and Burn – Mon, Jun 5 Read More »
Crescent City Crossfit – Endure Warm Up 2 Rounds: 2min on ANY Machine 8 KB Deadlifts 8 KB Swings 6L/6R KB Presses 6 No Push Up Burpees 6L/6R Groiners Mobility: 30sec Fingertips Away From Body Palms Down Stretch 30sec Fingertips Towards Body Palms Up Stretch 45sec Child’s Pose Metcon Grip-A-Mania (AMRAP – Rounds and Reps)
Endure – Sun, Jun 4 Read More »
Crescent City Crossfit – CrossFit Saturday Partner Wod Metcon (AMRAP – Reps) 25 Min AMRAP: 2 Rounds: 800 Meter Run (Rx+ = Run Together) 60 KB Swings 40 Burpee Over Bumper Plate (Rx=1 Plate) (RX+=2 Plates) 20 Toes to Bar (or 40 Hanging Knee Raises) –Max Cal Machine in Remaining Time– *one work/one rest. .
CrossFit – Sat, Jun 3 Read More »
Crescent City Crossfit – Ignite Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 20 Minutes: 200m Run 12 Kettlebell Goblet Squats 15 Hand Release Push Ups 18 Plate Jumps Accessory Alternate exercises between each set DB Row (3×10 (each side)) Russian Twist (Max Set)