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Archive for February 2019

03-02-2019

South Slope CrossFit – American Heavy Athletics Weightlifting Warm Up: 30 Calorie Row (5 Down, 5 Up) Crossover Symmetry Warm Up Circuit 1 Round of: –4×8 Banded Side Step (2 Sets Stiff Leg, 2 Sets Bent Knee/Hip) 2 Rounds Of: –8 Banded Pass-Thru –8 Banded OHP –6 Banded OVHS 2 Rounds Of: –5 Pallof Press…

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03-01-2019

South Slope CrossFit – CrossFit Metcon Crossfit Games Open 19.2 (Ages 16-54) (AMRAP – Reps) 8 Minute AMRAP + Bonus Time of: 25 Toes To Bar 50 Double Unders Squat Cleans* *Round 1 – 15 @ 135# / 85# *Round 2 – 13 @ 185# / 115# *Round 3 – 11 @ 225# / 145#…

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02-28-2019

South Slope CrossFit – CrossFit CONDITIONING Kettlebell Flow ***For Quality*** RX: 35/26# With Partner, Alternating Rounds 16 Rounds NOT FOR TIME 4 Plank Pass Under 2 High Pull + 2 Strict Press (Each Arm) 4 Goblet Squat 1+1 Reverse Lunge, Forward Lunge (Each Leg)

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02-28-2019

South Slope CrossFit – American Heavy Athletics CONDITIONING Metcon (Time) For Total Time 40-20 Calorie Row – Bike –Break 2 Minutes– 30-30 Calorie Row – Bike –Break 2 Minutes— 20-40 Calorie Row – Bike

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02-27-2019

South Slope CrossFit – CrossFit Metcon Metcon (Time) For Time 800m Run 50 Burpee Box Jump Over 24/20″ 800m Run Gymnastics EMOM x 14 Alternating A: Max Consistent Strict Pull Ups B: Max Consistent Strict HSPU Strict Pull Ups (7 x Varied) Record total Strict Pull Ups accumulated Strict Handstand Push Ups (7 x Varied)…

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02-27-2019

South Slope CrossFit – American Heavy Athletics Strongman Strength A AM Session: Warm-Up: 30 Calorie Row, 5 Down, 5 Up 2 Rounds: –8 Band Pass Thru –8 Band Pull Aparts –8 Band OHP 2 Rounds: –8 Band Around Knees Glute Bridge –6 Ea Arm KB Bottoms up Press A: Push-Pull-Breathe 6 Rounds for Quality –6…

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02-26-2019

South Slope CrossFit – American Heavy Athletics CONDITIONING Warm Up: 2 Rounds: 150m Row 150m Ski 2 Rounds: 2 Inch Worms 6 Reverse Lunges 8 Banded Side Steps Each Direction, Straight + Bent Leg EMOM x 20 Alternating A: 200/150m Row B: 10-12 GHD Sit Ups (Work NTE :30) C: 8 Ea Arm KB High…

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02-26-2019

South Slope CrossFit – CrossFit CONDITIONING EMOM x 24 -Alternating A: x2 Power Cleans –Goal = Perform four sets @ 70%, increase to 75% if reps are quality B: :30 Double Unders C: Ring Dips, Max Consistent Power Clean (8 x 2) Double-Unders (8 x Varied) Ring Dips (8 x Varied) GUNSLINGERS (NOT IN CLASS)…

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02-25-2019

South Slope CrossFit – American Heavy Athletics Strongman Strength A AM Session: Warm-Up: 30 Calorie Row, 5 Down, 5 Up 2 Rounds: –8 Band Pass Thru –8 Band Pull Aparts –8 Band OHP 2 Rounds: –8 Band Around Knees Glute Bridge –6 Ea Arm KB Bottoms up Press A: Log Viper Press + 2 Paused…

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02-25-2019

South Slope CrossFit – CrossFit Metcon 5 Minute AMRAP of: 8 Overhead Squats 95/65 8 Toes to Bar –5 Minute Rest 5 Minute AMRAP of: 8 Thrusters 95/65 8 Chest to Bar Pull Ups –5 Minute Rest 5 Minute AMRAP of: 8 Deadlift 225/155 8 Handstand Push Ups Metcon (AMRAP – Rounds and Reps) Record…

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