pull up

Strength Series (Part 1): Pull Up Practice

CrossFit’s dynamic movements, in varying levels of skill, contribute to making it both fun and challenging at the same time. CrossFit is a methodology comprised of ten recognized fitness domains. This unique formula and it’s diverse programming capabilities lends itself to hundreds (if not thousands)…

March 14, 2107

CrossFit Virginia Beach – CrossFit Warm-up (No Measure) oly wall squat 27 squat series 3x 10 mountain climbers/10 dynamic sink Back Squat (3×5) Week 2/cycle 2 assistance work 4x 8 Step Up with 25-30% BS max/10 4:4 back extensions Cool down t spine decompression

March 13, 2017

CrossFit Virginia Beach – CrossFit Warm-up (No Measure) anterior banded lunge banded ankle Nasal Only 3x 25yds foot pull/25 yds lean and hop Nose in/Mouth out 4×10 single leg alt KB DL/20 ski swings Metcon (9 Rounds for time) Run 400×3-breathe anyhow/nose mouth/nose-nose Run 200×3-nose/mouth-choose…

March 11, 2017

CrossFit Virginia Beach – CrossFit CrossFit Games Open 17.3 (AMRAP – Reps) Prior to 8:00, complete: 3 rounds of: 6 chest-to-bar pull-ups 6 squat snatches (95# / 65#) Then, 3 rounds of: 7 chest-to-bar pull-ups 5 squat snatches (135# / 95#) *Prior to 12:00, complete…

abs

Abs Start in the Kitchen

It’s important to think of the mythical rock hard abs as a bi-product of a healthy lifestyle and less as a singular muscle you work out.

March 10, 2017

CrossFit Virginia Beach – CrossFit Warm-up (No Measure) dbl lax ball/oly wall squat 2x 10 pass through/10 air squat Snatch skill 2-2-2-2 Light to moderate power snatch + OHS Metcon (Time) 4 rounds for time: 30 DUs 25 V-Up 20 Kettlebell Swings Cool down gut…

March 9, 2017

CrossFit Virginia Beach – CrossFit Warm-up (No Measure) keg stretch/banded middle split(like banded pike but wide) 3x 10 cossacks/10 spiderman lunge/10 American KBS Metcon (5 Rounds for time) 5 individual Rds: 15 wall balls/100m run/15 slam ball rx’d+ 30# wallball Cool down couch!

March 8, 2017

CrossFit Virginia Beach – CrossFit Warm-up (No Measure) banded OH single/banded bully 3x 20 yd bear crawl/10 vertical leap/5 HSPU Pull-ups (3x max reps) *MUST BE STRICT *2 min rest between efforts Metcon (Time) 21-15-9-6-3 DB push press/ring row rx’d+ 25/15# for pull ups Cool…

March 7

CrossFit Virginia Beach – CrossFit Warm-up (No Measure) oly wall squat 27 squat series 3x 10 mountain climbers/10 dynamic sink Back Squat (3×5) Week 1/cycle 2 assistance work 4x 8 Step Up with 25-30% BS max/10 4:4 back extensions Cool down t spine decompression

March 6, 2017

CrossFit Virginia Beach – CrossFit Warm-up (No Measure) track stretch 3x run 200 nose breathing only/10 leg swings/8back roll to pike/6 dive bombers Metcon (6 Rounds for time) 6 individual rounds for time: 7 burpees facing sled 1 deep breath 50 yd sled drag backwards-…

MAR 5, 2017

CrossFit Virginia Beach – CrossFit Hidalgo (Time) For Time: Run 2 Miles Rest 2-Minutes 20 Squat Cleans, 135# 20 Box Jumps, 24” 20 Walking Lunge Steps, 45# Plate Overhead 20 Box Jumps, 24″ 20 Squat Cleans, 135# Rest 2-Minutes Run 2 Miles If you’ve got…

March 4, 2017

CrossFit Virginia Beach – CrossFit CrossFit Games Open 17.2 (AMRAP – Reps) 12 Minute AMRAP 2 rounds of: 50-ft. weighted walking lunge 16 toes-to-bars 8 power cleans Then 2 rounds of: 50-ft. weighted walking lunge 16 bar muscle-ups 8 power cleans M: 50-lb. dumbbells F:…

March 3, 2017

CrossFit Virginia Beach – CrossFit Metcon (Time) 50 KBS 40 Slam Ball 30 Push Press 95/65 40 Slam Ball 50 KBS Rx’d + 115/85 Warm-up (No Measure) double band overhead 3x 10 squat touch/10 ammo can push press Cool down lax ball hamstring floss low…

march 2, 2017

CrossFit Virginia Beach – CrossFit Warm-up (No Measure) track stetch banded t-spine squat 3x 10 back roll to pike/10 ski swings Metcon (8 Rounds for time) 8 individual rds: 50yd farmer’s walk + 50yd sprint assistance work 3x 10 walking lunges with farmer’s carry weight/10…