Training Archives - CrossFit Continuity

Category Archives: Training

Tuesday November 21, 2017

15:00 warm up row/run/bike @easy pace Mobility- coach led 2 rounds of [5/side 1-arm kettlebell swing + 5 burpees w/jump to high target] + A. 1 clean pull + 1 power clean + 1 hang power clean, 1-1-1-1-1, begin a set every 2:00 B. Alternating dumbbell curls, 3x10-12, :60 rest + 4 rounds for time…
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Monday November 20, 2017

15:00 warm up row/run/bike @easy pace Mobility- coach led 2 rounds of [5 kang squats + 10 alternating 1-arm dumbbell shoulder press] + A1. Back squat, 4-4-3-3 @40x1 tempo, :60 rest A2. 2-3 wall walks w/:03 pause at top, :60 rest + 4 sets for total reps: :50 row or bike @high effort :10 rest…
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Wednesday November 15, 2017

15:00 warm up row/run/bike @easy pace Mobility- coach led 2 rounds of [5/side 1-arm KB overhead squats + 10m bear crawl + 10m duck walk] + A. Overhead squat, build to a heavy single in 10:00 B. Dumbbell bench press from the floor, 3x5-6 @21x1 tempo, :60 rest + For 8:00 3 overhead squats, 65/95…
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Tuesday November 14, 2017

15:00 warm up row/run/bike @easy pace Mobility- coach led 2 rounds of [10/side hamstring stretch on rig + 10m broad jumps] + A. 2 clean pulls + 1 power clean, 1-1-1-1-1, begin a set every 2:00 + For 16:00 1st: 100m run 2nd: 10 dumbbell deadlifts, tough 3rd: :30 sit ups 4th: :30 hand-release push…
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