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

Boulder CrossFit – CrossFit Deadlift (Segmented Deadlift Every 2:30 x 4 Sets 3 Reps @ 70%+ 3 Seated Vertical Jumps ) “Thor” (Time) For Time: 35 Pull-Ups 30 Deadlifts 25 Box Jumps 30 Pull-Ups 25 Deadlifts 20 Box Jumps Starting @ 1:30, Perform 5 Bar Facing Burpees Until Completion Barbell: 225/155lb, 135/95lbs Box: 24/20” Goal Time Domain: 11:00-15:00 Time Cap: 17:00 Primary Objective: Complete each movement in as close to 2:00 as possible Secondary Objective: Maintain sets of 5-10 on each movement “Optional Accessory” (No Measure) For Quality: 5 Rounds (10:00 Clock) :45 Work/:15 Rest Station 1 – GHD Sit-Ups Station 2 – Barbell Hip Thrusts w/ 3s Iso at Top Aim to keep a steady cadence on the GHD sit-ups across each minute here today, focusing on explosive reps. For the hip thrusts, perform at a moderate load that allows you to keep the 3s held at the top...Read more

Boulder CrossFit – CrossFit “Odin” (Time) For Time: Every 10:00 x 3 Sets 3 Rounds for Time 12/9 Calorie Echo Bike 15-12-9 Overhead Squats 200m Run Barbell: 95/65lbs, 75/55lbs Goal Time Domain: 7:00-8:00 / set Time Cap: 9:00 / set Primary Objective: Complete each set of Overhead Squats unbroken Secondary Objective: Complete each bike in under 45 seconds “Optional Accessory” (No Measure) For Quality: 5 Sets 6/6 Bulgarian Split Squat 30×1 100ft (30m) Reverse Sled Drag -rest as needed b/t sets- Split squats should be done at a moderate load Tempo is written as: Eccentric/lowering – 3 second Bottom – 0 second Concentric/raising – Explosive Top – 1 second *These numbers are an example for the bulgarians.Read more

Boulder CrossFit – CrossFit Push Press (Every 2:00 x 5 Sets 7 Reps @ 70% % Based on 1RM Push Press. If the first 2 sets feel good, you may bump percentages slightly for the last 3 sets. Record Working Weight ) “Loki” (Time) 3 Rounds for Time 30/20 Push-Ups 25 American Kettlebell Swings Load: 53/35lb Goal Time Domain: 4:00-7:00 Time Cap: 10:00 Primary Objective: Complete the American Kettlebell Swings in 2 sets or less Secondary Objective: Complete each set of Push-Ups in as close to 1:00 as possible “Optional Accessory” (No Measure) For Quality: 5 Sets 15 Banded Tricep Extensions 10 Chest Supported Dumbbell Rows , Moderate 5/5 Stagger Stance Kettlebell RDL , Moderate Perform the RDLs with a 2s negative each rep.Read more

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