PSKC CrossFit - NC45View Public WhiteboardWarm-upWarm-up (No Measure)EMOM x 8 MINUTES MIN 1 - DB Deadlift → DB Hang Clean→ DB Front Squat → DB Strict Press MIN 2 - :40 Single Unders→ Penguin Jumps→ High Jump Singles→ Double UndersSkillMetcon (AMRAP - Reps)EMOM x 8 MINUTES MIN 1...
PSKC CrossFit - NC60View Public WhiteboardWarm-upWarm-up (No Measure)Mini Triathlon Warm-Up just to get everyone moving and the heart rate up! 2:00 Run 2:00 Bike 2:00 Row Then move into Teaching Warm-up!WorkoutMetcon (5 Rounds for reps)"TABATA" 8 SETS EACH, :20 ON / :10 OFF TABATA 1 - Plate Ground to Overhead (45/35)|(25/15) TABATA...
PSKC CrossFit - NC COMPETEView Public WhiteboardA. CONDITIONINGWarm-up (No Measure)No Additional Conditioning. Hit the Open workout at max effort.B. 60:00 GPPWarm-upWarm-up (No Measure)2:00-3:00 Body Flow Stretching & Warm-up (Start this toward end of warm-up) Flow through 10 reps of each… Air Squats Trunk Twist Arm Crosses Arm Circles Bootstrapper Squats Then… Barbell Warm-Up...
PSKC CrossFit - NCBURNView Public WhiteboardWorkoutMetcon (No Measure)3 Rounds 1:00 Stations :20 transition b/t Stations 1:00 Rest b/t Rounds STATION 1 Max Air Squat STATION 2 Max Squat Hold STATION 3 Max Push-Up STATION 4 Max Plank Hold...
PSKC CrossFit - NC60View Public WhiteboardWarm-upWarm-up (No Measure)2:00-3:00 Body Flow Stretching & Warm-up (Start this toward end of warm-up) Flow through 10 reps of each… Air Squats Trunk Twist Arm Crosses Arm Circles Bootstrapper Squats Then… Barbell Warm-Up - 2 SETS… 5 Deadlifts 5 Muscle Clean → Power Clean 5 Push Press 5 Push JerksWorkoutCrossfit Games Open...
PSKC CrossFit - NC30View Public WhiteboardWarm-upWarm-up (No Measure)AMRAP X 5 MINUTES 200m Run :20 Plate Hops 10 Glute Bridges 5 DB Deadlifts (Light-Moderate)WorkoutMetcon (6 Rounds for time)EVERY 2:30 FOR 6 SETS 10 DB Deadlifts 30 Double-Unders 200m Run...
PSKC CrossFit - NC45View Public WhiteboardWarm-upWarm-up (No Measure)3 ROUNDS 9/9 Single Arm DB Deadlift 7/7 Single Arm DB Bent over Row 5/5 Single Arm DB Upright Row 3/3 DB SnatchStrengthBent Over Row (15-15-15)3 SETS 15 Bent Over Rows* 10 Chin-ups -1:30 Rest b/t Sets- *Increase weight each set.WorkoutMetcon (Time)3 SETS 20/15 Cal Bike 30 Slam...
PSKC CrossFit - PUSHView Public WhiteboardMetcon (Time)Check out the "CrossFit" Tab for 20.4 details!!...
PSKC CrossFit - CrossFitView Public WhiteboardCrossfit Games Open 20.4 (Ages 16-54) (Time)For time: 30 box jumps, 24 in/20 in 15 clean and jerks, 95 / 65lb 30 box jumps, 24 in /20 in 15 clean and jerks, 135 / 85 lb 30 box jumps, 24 in /20 in 10 clean and...
PSKC CrossFit - NC60View Public WhiteboardWarm-upWarm-up (No Measure)3:00 Bike/Row Into… 3 ROUNDS 5/5 KB Single Leg RDLs 5 Russian KB Swings 5/5 Single Arm KB Push Press 5 Slam Balls 5/5 Alt. LungesSkillWarm-up (No Measure)E2MOM x 12 MINUTES MIN 1 & 2 - 3/3 Turkish Get-Up* MIN 3 & 4 - Muscle-Up Practice/Attempts or...