Training Blog

04 Feb Open Test

CrossFit•584 - CrossFitWarm-upRun 400M or Row 500M then, 5 Push Ups into Inch Worm (hamstring) x 3 sets Downward Dog into Chataranga, 3 reps each then, 2 rnds of: Bulgarian Split Squats, 8 reps each leg Kneeling Bottoms Up KB Press, 8 each arm then, Heel Walk/ Toe Walk, Duck Walk, 25 ft. Bar Taps/...

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01 Feb Overhead Squat, Metcon

CrossFit•584 - CrossFitOverhead Squat (Find a max)Metcon (Time)For Time: 21 – 15 – 9 Kettlebell Swings 30/24KG Chest to Bar Pull-Ups Thrusters 95/65 Box Jump Overs 24/20 *Time Cap: 20minsCompetitors TrainingSplit Jerk (Find a 3RM)Metcon (Time)For Time: 21-18-15-12-9 Bike Calories DipsWarm-up...

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29 Jan Thruster and a Metcon

CrossFit•584 - CrossFitWarm-upRun 400M or Row 500M then, 2 rnds of: Banded Shuffles Goblet Squats, 10 reps then, 2 rnds of: Single Arm DB Push Jerks, 10 each arm 10 Med Ball Squat Clean ThrustersThruster (Find a 2RM)Metcon (Time)3 Rounds For Time: 15 Hang Power Cleans 115/75 15 bar facing burpees *Cap is 15 minsAs always,...

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