Training Archives - Page 2 of 109 - CrossFit Continuity

Category Archives: Training

Monday August 14, 2017

15:00 warm up row/run/bike @easy pace Mobility- coach led 2 rounds of [10m duck walk w/PVC pipe or band overhead + 6 alternating hip touches] + A1. Back squat, 2-2-1-1 @22x1 tempo, :60 rest A2. Front leaning rest, 3x :30, :60 rest + 3 rounds for time (15:00 cap) 60 double unders (sc-30) or 150…
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Saturday August 12, 2017

15:00 warm up row/run/bike @easy pace Mobility- coach led Dynamic warm up + In teams of 3: For 20:00 P1: 300m run P2: AMRAP of 12 wall balls, 14 to 9’/20 to 10 + 12 dumbbell deadlifts + 12 hand-release push ups P3: Double kettlebell front rack hold   When P1 comes back from the…
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Friday August 11, 2017

15:00 warm up row/run/bike @easy pace Mobility- coach led 5:00 gymnastics skill work of choice + A. Front squat, build to a tough triple in 10:00 B. Half-kneeling dumbbell press, 3x8-10/side @21x1 tempo, :60 rest + For time (15:00 cap) 400m run 80 air squats 60 sit ups 40 row calories 20 pull ups +…
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Thursday August 10, 2017

15:00 warm up row/run/bike @easy pace Mobility- coach led 2 rounds of [10 light bent over dumbbell rows + 10 bird dogs] + A. 2 hang power cleans + 1 split jerk, 1-1-1-1-1, begin a set every 2:00 B. Bent over kettlebell rows w/both hands, 3x6-8 @21x1, :60 rest + For 8:00 3 kettlebell swings…
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