CrossFit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upA.: Warm-up (No Measure)EMOM x 6 Min 1: 10 BB Thruster Min 2: 15 BB Thruster Min 3: 20 BB Thruster Min 4: 12/8 cal bike Min 5: 12/8 cal bike Min 6: 12/8 cal bike Speed is the priority on ThrustersWeightliftingB:...

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CrossFit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upA.: Warm-up (No Measure)20 Pull Apart 10 High Pull 10 Barbell Swing 10 OHS X2WeightliftingB: Snatch (3 reps EMOM x 10min.)Warm up with to about 65-70% of your max and then complete: 3 reps EMOM x 10min....

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CrossFit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upMetconB: Metcon (Time)"Team Murph... Kinda..." 45min. to get as far as possible… Row 2000m (200m intervals) 100 Pull-Ups 200 Push-Ups 300 Air Squats Row 2000m (200m intervals) 300 Sit-Ups 200 Double Unders 100...

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CrossFit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upA.: Warm-up (No Measure)Row/Bike 5 mins + 20 Band Pull Apart 20 Snatch Grip Row empty bar 10 Shoulder Press X2MetconB: Metcon (No Measure)12min. EMOM: Odd Min.) 10 Toes-To-Bar Even Min.) 2 Power Snatch (climbing)...

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CrossFit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upA.: Warm-up (No Measure)Bike 60secs 10 Push Up 10 Squat AB 60secs X2MetconB: Metcon (Time)10 Rounds of: 10 Cal Assault Bike 10 Cal Row 10 DB Floor Press 50/25s 10 Wall Balls 20/14lb.Doesn't have to be for time...

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CrossFit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upA.: Warm-up (No Measure)Row 2 mins 3 rounds 10 Russian Swing 70/50 10 Kb Goblet Squat Bike 2 minsMetconB: Metcon (Weight)(0-5min.) Row 1000m (5-15min.) 10min. to establish: 3 Rep Max Hang Power Clean (15-20min.)...

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CrossFit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upWeightliftingA: Warm-up (No Measure)Warm up Push Jerk to a "fun weight"B: Push Jerk (4x8-10)immediatley into; 10 DB Lateral Raises on each arm immediatley into; 50 Double unders Rest 90sec. *Try and grab something...

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CrossFit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upA: Warm-up (No Measure)3 Rounds 5/5 seated filly press (dumbbells) 10 Bench Facing Burpees (use hands on bench to jump over)StrengthB: Push Press (4x3)4×3 @ 70%+ 1RM JerkMetconC: Metcon (AMRAP - Rounds and...

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CrossFit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upA: Warm-up (No Measure)Warmup AMRAP 5:00 5 Ring Rows 10 Dumbbell Push Press w/ light DBs 30 Single Unders (focus on tight core, jump on balls of feet, only wrists move)StrengthB: Clean (7x1)Warm Up 4×2 @ 60-70%...

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CrossFit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upA: Warm-up (No Measure)3:00 Banded Glute Activation then 2 Rounds 15 Air Squats 10 Ring Rows 5 Strict Handstand Push Ups or :20 Handstand HoldStrengthB: Back Squat (5x3)Work up to a heavy single around 90% then...

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CrossFit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upA: Warm-up (No Measure)20 PVC Pass Through 10 PVC Overhead Squats then 2 Rounds 30′ Duck Walk 30′ Burpee Broad Jump 10 Overhead Squats with empty barStrengthB: Snatch (6x3)6×3 @ 72.5-77.5% Today’s focus is on...

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CrossFit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upA: Warm-up (No Measure)3 rounds 10 Lateral Squats 10 Russian Kettlebell Swings 25 Double Unders/15+15 singles on one legStrengthB: Hang Power Clean (3-3-3-3-3)MetconC: Metcon (3 Rounds for reps)AMRAP 3:00 x 3 Run...

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CrossFit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upA: Warm-up (No Measure)With a partner 2 rounds Partner 1 runs 200m Partner 2 performs 5 Pull Ups + 10 Push Ups + 15 Air Squats Switch places and repeat (2x run, 2x Cindy each)MetconB: Metcon (Time)With a partner...

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CrossFit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upA: Warm-up (No Measure)Warmup EMOM for 5:00 With an empty bar 6 Good Mornings 6 Front Squats Overhead barbell hold with remaining timeStrengthB: Sumo Deadlift (6-6-6)Heavy, but perfect controlled repsMetconC:...

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CrossFit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upA: Warm-up (No Measure)4 Rounds each with a Partner One partner rows while other performs Burpee/SJ 3 Burpee 3 Split Jerks w/ pause in the catch 10/7 Cal RowStrengthB: Split Jerk (6x3)6×3 70-80% 1RM Pause in...

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CrossFit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upA: Warm-up (No Measure)Bike 20/14 Calories 20 PVC Wrist Rotations then Stretch/Mobilize then 10 Muscle Cleans 10 Hip Squat Cleans 10 Low Hang Squat Cleans 10 Squat Cleans from "floor"StrengthB: Clean (6x3)6×3 @...

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CrossFit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upA: Warm-up (No Measure)Row 350m 20 Empty Bar Thrusters 20 Tall Box Jumps, increase height every 5 reps (not for speed)StrengthB: Back Squat (5x3)Work up to a heavy single around 90% then 5×3 @ 82.5%...

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