Wednesday
CrossFit Shelby – Competition A. CONDITIONING Metcon (Calories) 20 SETS :30 Max Cal Bike -1:30 Rest b/t Sets- (Score is Cals) B. 60:00 GPP 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 […]
Tuesday
CrossFit Shelby – NC45 Warm-up Warm-up (No Measure) ON A 5:00 RUNNING CLOCK… 50 Jumping Jacks 40 Slow Alt. Bicycle Crunches 30 Alt. DB Toe Taps 20 Reverse Lunges Max Perfect Ring Rows w/ Remaining Time Strength Deadlift (2RM) ON A 12:00 RUNNING CLOCK… Build to 2RM Deadlift (Score is Weight) Workout Metcon (Time) FOR […]
Tuesday
CrossFit Shelby – CrossFit Warm-up Warm-up (No Measure) 3 ROUNDS :45 Row 10 Slam Ball Deadlift 5 Push-Up to Pike 5/5 Single Arm Slam Ball Press Following the warm-up, review the movements for the EMOM. After the EMOM we will review the HSPU and scaling options. Skill Metcon (No Measure) EMOM x 10 MINUTES MIN […]
Tuesday
CrossFit Shelby – Competition A. CONDITIONING Metcon (No Measure) FOR QUALITY 1 Mile Run 2000m Row 100/80 Cal Bike (No Measure) B. 60:00 GPP Warm-up Warm-up (No Measure) 3 ROUNDS :45 Row 10 Slam Ball Deadlift 5 Push-Up to Pike 5/5 Single Arm Slam Ball Press Following the warm-up, review the movements for the EMOM. […]
Tuesday
CrossFit Shelby – NCGO Daily-5 Warm-Up Warm-up (No Measure) 2:00 Cardio Choice into… EMOM x 3 MINUTES 7 Push-ups into Max Mountain Climbers or Max Double Unders* *Athlete Choice for “Max” Rep Movement (No Measure) Push x Pull Strength Metcon (Weight) 5 SETS ON A 3:00 RUNNING CLOCK… 10 DB Power Cleans 10 DB Push […]
Monday
CrossFit Shelby – Competition A. CONDITIONING Metcon (AMRAP – Rounds and Reps) AMRAP x 20 MINUTES 400m Run 30 Box Jumps (24/20) 30 Wall Balls (20/14)|(14/10) (Score is Rounds + Reps) B. 60:00 GPP Warm-up Warm-up (No Measure) GENERAL WARM-UP 200m Run (100m EZ into 100m Tough Job) into… 2 SETS 10 Kang Squats 10 […]
Monday
CrossFit Shelby – NCGO Daily-5 Warm-Up Warm-up (No Measure) 1:00 Cardio Choice into… AMRAP x 2 MINUTES 20 Jumping Jacks 10 Sit-Ups 5 Up-Downs into… AMRAP x 2 MINUTES 20 Single Unders 10 Sit-Ups 5 Burpees (No Measure) Full-Body Strength Metcon (AMRAP – Reps) 4 SETS FOR MAX REPS 1:00 – Seesaw Bent Over Rows […]
Strongman 7.25.20
CrossFit Shelby – Strong Man Weightlifting Back Squat 70% x 2 80% x 2 85% x 2 90% x 2 Metcon (No Measure) 12 min EMOM Back Squat 70% x 3 Metcon Metcon (Time) 5 rounds Assault Bike – 25/20 Calories 100 ft Bag Carry* – AHAP 2 minute rest *Front carry. Bag can’t rest […]
