CrossFit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upA: Warm-up (No Measure)2:00 of Couch Stretch each side -then- 40/30 calories on the RowerStrengthB: Metcon (Time)Front Squat 40 Reps for time @ 60% Rack/Unrack anytimeBeat your time from last week!MetconC:...

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CrossFit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upA: Warm-up (No Measure)12-9-6-3 Ring Rows Tall Box Jumps w/ a step downGymnasticsB: Pull-ups (EMOM x 5)Review Hollow Swing/Kipping/Butterfly Kipping then EMOM 5 One small, easy set of pullups focusing on...

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CrossFit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upA: Warm-up (No Measure)Warmup 2:00 rock bottom squat hold -then- 3 Rounds 10 empty bar Thrusters 10 Good MorningsStrengthB: Back Squat (Max reps)If you hit less than 8 reps last week, lower weight. If you hit...

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CrossFit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upA: Warm-up (No Measure)Row 300m 10 Burpees 10 Overhead Squats 45/35MetconB: Metcon (Time)For Time 10 Squat Snatch 135/95lbs 25 Handstand Push Ups 10 Squat Snatch 25 Handstand Push Ups 10 Squat SnatchUse Open...

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CrossFit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upA: Warm-up (No Measure)3 rounds 8 Hip Extensions on GHD 8 Hollow Swings (increase speed each round) Row 200mStrengthB: Deadlift (3-6-9)Weight should decrease each set as reps increaseMetconC: CrossFit Games Open...

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CrossFit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upA: Warm-up (No Measure)2 Rounds 12 Burpees 12 Handstand Push Ups/HS Holds (~30 sec) – 2 sets or less on HSPU 50′ Waiters Walk w/ 1 DumbbellStrengthB: Metcon (3 Rounds for reps)Every 3 Minutes Complete 1 Set Max Rep...

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CrossFit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upA: Warm-up (No Measure)10-8-6-4-2 Push Ups Air Squats Gymnastic KipsStrengthB: Metcon (Time)Front Squat 40 Reps for time @ 60% 1RM Rack/Unrack anytimeMetconC: Metcon (2 Rounds for reps)AMRAP 6 Minutes x 2 Row...

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CrossFit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upGymnasticsA: Warm-up (No Measure)Accumulate 90sec in a HS hold then AMRAP for 4:00 7/4 Push Ups 35 Double UndersB: Handstand Push-ups (EMOM 5:00)Pick and # of HSPU and work on meeting the open standard. Keep the...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upA: Metcon (No Measure)Team of 2 As a relay with your partner 1 Shuttle Run 5 Hand Release Push Ups each 10 Jumping LungesMetconB: Metcon (Time)Team of 2 For time: 100 Squats Bike 0.8 & Row 500m 100 Push Ups Bike...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upWeightliftingA: Power Clean-HPC-Push Jerk (12 min to build heavy single )MetconB: Metcon (AMRAP - Rounds and Reps)12min AMRAP 1500/1300m Row AMRAP 12 Push Press 12 T2BCool...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upWeightliftingA1: Deadlift (4x4)A2: Plank (4xmax)Metconb: Metcon (Time)100 BJO EMOM 5 DL 315/205Cool...

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crosssfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upWeightliftingA: Back Squat (5x6)MetconB: Metcon (No Measure)every 2 min X5 250m row 10 thrusters 115/75Cool...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upWeight TrainingA1: Bench Press (4x8)A2: Weighted Step-ups (4x16)B: Metcon (No Measure)EMOM 15 min 1st 15/12 cal AB 2nd min 15 burpees 3rd min 60 DU Move fast scale rep if neededMetconCool...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upMetconA: Metcon (Time)12 days of Christmas 1- 250m row 2- muscle ups/ c2b / pull up 3- db thrusters 50/35 4- burpees 5- hspu(strict) 6- box jumps 7- wallballs 8- db snatch 9- t2b 10- lunges (front rack) 11- db HPC...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upMetconA: Metcon (No Measure)30sec on 30sec off 5 rounds AB battle ropes jumping lungesMetconB: Metcon (AMRAP - Rounds and Reps)team of 2 15min Amrap 50 boxjump 40 T2B 30 devil press 50/35Cool...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upWeightliftingA: Power Snatch (3sec pause at knee)work on slow pullMetconB: Metcon (Time)30-20-10 wallballs hang power snatch 95/65Cool...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upWeightliftingA: Front Squat (5x3)MetconB: Metcon (Time)3 rds for time 500m row 30 thrusters 45/35Cool...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upMetconA: Metcon (AMRAP - Reps)Amrap 5 min 35/25cal AB remaining time AMRAP 12 DL 225/155 12 burpees rest am rap 5 min 25/18 cal AB remaining time am rap 9 DL 275/185 9 burpee over bar rest am rap 5 min 18/12 cal AB...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upWeightliftingA: Push Press (5x5)MetconB: Metcon (Time)for time 90-60-30 DU 45-30-15 T2B 30-20-10 HSPUCool...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upWeightliftingA1: Rear Foot Elevated Split Squat (4x8/leg)A2: Inverted Row with Barbell (4x16)MetconB: Metcon (Time)21-18-15-12-9 wallballs C2B cal rowCool...

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