Category Archives: Obstacle course race
Warm up 5 min cap 3 rounds 10 box step ups 8 T2B (toes to bar) 8 lunges MetCon 25 min cap 5 rounds run 400m 20 double unders/60 singles Originally posted 2015-06-03 11:12:17.
Warm up 6 min cap 4 rounds 10 release push up 15 crunches 10 jump squats MetCon 3 rounds, 25 min cap RM: Repetition maximum. 10 RM is the max for 10 reps. 10RM Bench press 15 pull ups 10RM incline dumbbell press 15 chin ups 10RM decline press 15 one arm rows Originally posted 2015-06-01 10:29:57.
Warm up 8 min cap 30 Jump squats 400 m run 30 jump squats 400 m run Weightlifting 12 min cap 80% Max 5-5-5-5 Thrusters MetCon 12 min cap 10-20-30 (3 sets of 10/20/30 of each exercise) Pull ups Thrusters (bar/65) Originally posted 2015-05-29 09:24:10.
HEY, ALL YOU SPARTANS AND CROSSFITTERS… I just got this discount from the spartan team… Discount: $20 off Sprint, $30 off Super, $40 off Beast Code: MEMORIAL http://www.spartan.com let me know who is racing and which race, ill post it on my page. hope to meet you there…. AROO! Originally posted 2015-05-19 16:09:48.
AMRAP: 30 minutes – keep track of distance Intensity: beginners RX: walk/jog per time Process (RX): this means do exercise as prescriptive. Warm-up stretch 5 minutes 20x air squats Workout Cover max distance during each interval jog/speed walk 3 minutes walk 1 minute jog/speed walk 3 minutes walk 3 minute jog/speed walk 3 minutes walk 1 minute jog/speed walk 3 […]
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