Boulder CrossFit – CrossFit COACHES CHOICE!!! (No Measure) Just Show Up!!!!Read more

Boulder CrossFit – CrossFit “Candy Land” (AMRAP – Rounds and Reps) 20:00 AMRAP 10/7 Calorie Echo Bike, 12/9 Calorie Assault or Bike Erg 9 Power Snatch 8 Lateral Burpees over the Bar 7 Strict Pull-Ups Barbell: 95/65lb, 75/55lb Goal Rounds: 8+ Primary Objective: Complete each bike in under 45 seconds Secondary Objective: Maintain consistent pacing across all rounds “Optional Accessory” (No Measure) 3 Sets, For Quality 8-12 Feet Elevated Ring Row 8/8 Three Point Dumbbell Row 100ft (30m) Reverse Sled DragRead more

Boulder CrossFit – CrossFit Shoulder Press (31×1 Tempo Strict Press Every 2:00 x 4 Sets 4 Reps @ 70%+ ) “Jenga” (Checkmark) 16:00 EMOM minute 1: 1/1 Turkish Get-Ups minute 2: 14 GHD Sit-Ups minute 3: 20/15 Push-Ups minute 4: :20/:20 Pallof Press Hold Load: 53/35lb, 44/26lb Primary Objective: Complete Each Movement within each minute Secondary Objective: Complete the set of GHD Sit-Ups and Push-Ups unbroken across all sets “Optional Accessory” (No Measure) 3 Sets, For Quality 6-8 Incline Dumbbell Chest Fly 6-8 Glute Bridge Dumbbell Pull-Overs 15-20 Banded Tricep Press Downs 8-10 Dual Dumbbell Lateral RaiseRead more

Boulder CrossFit – CrossFit Front Squat (Take 12:00 to Establish 3RM Front Squat * Suggested Loading 3 Reps @ 70% 3 Reps @ 75% 3 Reps @ 80% 3 Reps @ 85% 3RM Goal 3RM 90-95% of 1RM Front Squat ) “Chutes and Ladders” (Time) For Time 400m Run — 9-15-21 Front Squats *5 Wall Walks — 400m Run Load: 135/95lb, 95/65lb Goal Time Domain: 8:00-13:00 Time Cap: 15:00 Primary Objective: Complete the Front Squats in 2 sets or less on each round Secondary Objective: Complete each set of Wall Walks in under 1:00 “Optional Accessory” (No Measure) 5 Sets, For Quality 6/6 Bulgarian Split Squat (Farmers Loaded) 20×1 Tempo :20-:30 second Handstand Hold (Freestanding or Wall Supported)Read more

Boulder CrossFit – CrossFit Snatch (Every 90 seconds, for 4:30 (3 sets): 3-Position Snatch x 1 rep below 60%) Snatch (Every 2 minutes, for 14 minutes (7 sets): Snatch Set 1 = 3 reps 65% Set 2 = 3 reps 73% Set 3 = 2 reps 77% Sets 4-5 = 2 reps 80% Sets 6-7 = 1 rep 85%) Back Squat (Six sets of: Back Squat x 6 reps 65-75% Start at 65% and build slowly across the sets. Rest as needed between sets) Bench Press (Five sets of: Bench Press x 5 reps starting at 72% and slowly building up to 2-3 heavy sets Rest as needed between sets)Read more