Author: admin_template

Sunday Endurance

CrossFit 1Force – CrossFit Endurance Metcon (Time) For total time 500/450m Row or 400m run rest 1 min 30 Burpees rest 1 min 500/450m Row or 400m run rest 1 min 30 V-ups (May do T2B here) rest 1 min 500/450m row or 400m run rest 1 min 30 Pushups rest 1 min 500/450m Row …
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Saturday Crossfit

CrossFit 1Force – Crossfit Metcon (4 Rounds for reps) 5 min amrap @ 70% effort x 2 sets 10 1 DB/KB Up n over Stepups @ tough weight (20 in) 10 Russian KB Swings (53-70/35-53) Rest 1 min 5 min amrap @ 80% effort x 2 sets 5 Hang PC (125-165/73-113) 100m run Rest 1 …
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Functional Friday

CrossFit 1Force – Crossfit Metcon (No Measure) 30 mins of the following: Goblet Landmine Squats x 5 reps @ 33×1 tempo DB Rear Delt Bentover Flyes x 6 reps 1-arm Single leg Landmine RDL x 7 reps per side Hanging Alternating Single leg Raises x 8-10 reps per side Plank Hold See Saws w/sliders x …
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Thursday Crossfit

CrossFit 1Force – Crossfit Close Grip Bench Press (4-6) Part A Close Grip Bench Press x 4-6 reps every 2 mins x 4 sets Rest 2 mins Part B KB Arm Bar Stretch x 20 secs per side + 12 Banded Face Pulls every 2 mins x 4 sets Metcon (Time) For time 10/20/30 reps …
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Wednesday Crossfit

CrossFit 1Force – Crossfit Deadlift (2) A. DL 8,6,4,2 reps (building by feel) *TNG Metcon (AMRAP – Rounds and Reps) 3 min amrap x 4 sets 4/3 Strict Pullups (scale down as needed) 6 DL (185/125 lb) 8 Prisoner Walking Lunge Steps Rest 1 min after each set + Finisher Work: 2-3 sets of the …
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