Friday
CrossFit Shelby – Competition A. CONDITIONING Metcon (Time) 5 ROUNDS FOR TIME 200m Row 12 Toes to Bar 14 Alt. DB Hang Snatch (50/35)|(35/20) (Score is Time) B. 60:00 GPP Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 20 Jumping Jacks 10 Scap Push-Ups 10 Slow Deadbugs Into… AMRAP x 5 MINUTES 30 Single Unders […]
Friday
CrossFit Shelby – NCGO Daily-5 Warm-Up Warm-up (No Measure) ON A 5:00 RUNNING CLOCK 1:00 Cardio Choice 100 Single Unders 50 Mountain Climbers 40 Jumping Jacks 20 Hollow Rocks (No Measure) Full-Body Strength Metcon (AMRAP – Reps) 3 SETS FOR QUALITY REPS 1:00 – Alt. Sit-Thrus 1:00 – Alt. V-ups -1:00 Rest b/t Sets- (Score […]
Friday
CrossFit Shelby – CrossFit Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 20 Jumping Jacks 10 Scap Push-Ups 10 Slow Deadbugs Into… AMRAP x 5 MINUTES 30 Single Unders 20 Reverse Lunges 10 Kang Squats Workout Metcon (Time) 5 SETS 50 Double Unders 25 Sit Ups 20 Jumping Lunges 1:00 DBL KB Front Rack Hold […]
Thursday
CrossFit Shelby – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM-UP 3 ROUNDS :30 Bike 10 Alt Groiners 5 Inch Worms + Push-Up Into… SPECIFIC WARM-UP 3 ROUNDS :30 Bike (75% across) 5/5 Single Arm Upright Row 5/5 Single Arm DB Strict Press 10 Scap Pull-Ups Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 20 […]
Thursday
CrossFit Shelby – NC45 Warm-up Warm-up (No Measure) AMRAP x 6 MINUTES 6/6 Alt DB Deadlift 6 DB Push Press 6 DB Bear Crawl* 8/6 Cal Row *1 Rep = 1 Step (R) + 1 Step (L) Strength Metcon (Weight) EMOM x 10 MINUTES* 2 High Hang Power Snatch + 2 Hang Power Snatch *Start […]
Thursday
CrossFit Shelby – NCGO Daily-5 Warm-Up Warm-up (No Measure) 1:00 Cardio Choice into… 4 SETS (:20 ON / :10 OFF)* MOVT 1 – DB Deadlift MOVT 2 – Burpees *Both movements = 1 Set (No Measure) Push x Pull Strength Metcon (5 Rounds for time) 5 SETS ON A 12:00 CLOCK 10 DBL DB Snatch […]
Thursday – REST DAY
CrossFit Shelby – Competition
Wednesday
CrossFit Shelby – NC45 Warm-up Warm-up (No Measure) AMRAP x 6 MINUTES 100m Run 8 Push-Ups 8 Step-Ups 8 Air Squats Strength Bench Press (4RM) ON A 12:00 RUNNING CLOCK… Build to 4RM Bench Press (Score is Weight) Workout Metcon (AMRAP – Reps) EMOM x 6 MINUTES MIN 1 – :45 Box Jumps (24/20) MIN […]
Wednesday
CrossFit Shelby – NCGO Daily-5 Warm-Up Warm-up (No Measure) 1:00 Cardio Choice into… AMRAP x 4 MINUTES 10 Alt. Groiners 10 Air Squats 10 Alt. Reverse Lunges (No Measure) Bodyweight Pump Metcon (AMRAP – Reps) EMOM x 8 MINUTES MIN 1 – :50 Plank Hold MIN 2 – :50 Up-Downs (Score is Reps) Full-Body Sweat […]
Wednesday
CrossFit Shelby – CrossFit Warm-up Warm-up (No Measure) 4 ROUNDS :15 Jumping Jacks :15 Bootstrappers :15 Groiners :15 Air Squats Into… 2-3 ROUNDS 100m Run 5 BB Deadlift 10 Elbow Punches 5 Muscle Clean Following the warm-up go into your Clean progression. After the Clean athletes should be very ready for Front Squats. Strength Front […]
