CrossFit 3 rounds for time (18 min cap): 25 DB push jerks 50 Double unders 25 Weighted step-ups 50 Double unders Longevity 15 DB Shoulder-Overhead 30 Single Unders 15 Step-ups 30 Single Unders QuickFit Against a 2-minute running clock perform: X Calories assault bike Max reps of air squats
Monday, October 15 Read More »
CrossFit Test Day 2 ‘Annie’ 50-40-30-20-10 reps for time: Double Unders Ab-mat Sit-ups Longevity 50-40-30-20-10 reps for time: Single Unders Equal plank hold :50/:40/:30/:20/:10 QuickFit A. 3 sets: Station 1: KB Romanian Deadlift x 8 reps 26-53# Station 2: Reverse Snow Angels x 20 reps Station 3: Banded Glute Bridges x 30 reps B. Tabata
Wednesday, September 26 Read More »
CrossFit + Longevity + QuickFit Retest Day 3 AMRAP 7 min: 200m row 50 double unders
Friday, September 21 Read More »
CrossFit Doubles and Oly For time: 50 double unders 5 squat snatches 50 double unders 4 squat snatches 50 double unders 3 squat snatches 50 double unders 2 squat snatches Longevity E3min x 21 min: Push Jerk 3-3-3-3-3-3-3 reps QuickFit EMOM 16min (4 sets) Min 1: Meters of rowing Min 2: L-Seated DB Presses Min
CrossFit/QuickFit: Teams of 2, AMRAP 20 min: Station 1: Max DB Thrusters Station 2: Max burpees jumping over DB Station 3: Max Jump rope Station 4: Max DB Plank Rows For all stations: P1 begins on the run. P2 performs max reps of that stations movement. When P1 returns from run, P2 runs and
CrossFit: Team Triple 3 Teams of 2 split work however with only 1 partner working at a time For time: 3000m Row 300 Double Unders 3-mile Run *this should be a long-duration workout, but not so long that you die. Keep it long. Lvl 2: 2000m row 200 DU 2 mile run Lvl 1: 1500m
CrossFit: 4 sets for quality: Romanian Deadlift x 4-6 reps Rest 45 sec L-Seated Dumbbell shoulder press x 6-8 reps Rest 45 sec Double-under practice x 60 sec Rest 45 sec QuickFit: “Jerry” 800m run 1000m row 800m run
CrossFit: 16.2 Beginning on a 4 min clock, complete as many reps as possible of: 25 toes-to-bar 50 double-unders 15 squat cleans If completed before 4 min, add 4 min to the clock and proceed to: 25 toes-to-bar 50 double-unders 13 squat cleans Etc… QuickFit: 5 rounds: 10 medball deadlifts 8 medball squats 6
CrossFit: 15.3 Complete as many rounds and reps as possible in 14 min of: 7 ring muscle-ups 50 wall-ball shots 100 double-unders Longevity: AMRAP 14 min: 7 ring rows 21 air squats 42 SU jump rope QuickFit: 4 rounds: 10 cals arms and legs 10 cals arms only 10 cals legs only
