CrossFit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upA: Warm-up (No Measure)20 PVC Pass Through 10 PVC Overhead Squats then Stretch/Mobilize then 8 Wall Balls 10 Snatch Grip Back Rack Push Press 8 Wall Balls 10 Power Snatch from Power Position 8 Wall Balls 10 Squat...

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CrossFit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upA: Warm-up (No Measure)2 Rounds 20 Goblet Squats :40 Handstand Hold Row 250mStrengthB: Paused Front Squat (3x3)Build to a Heavy Triple Then perform 3×3 @ 80% of your tripleMetconC: Metcon (Time)6 rounds each...

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CrossFit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upA: Warm-up (No Measure)3 rounds each as a team of 3 Bike 8/5 Calories 4 Strict Pull Ups or Jumping Pull Ups 2 BurpeesMetconB: Metcon (AMRAP - Rounds and Reps)AMRAP 20 10 Burpees 15 Push Ups 200m run 15 Kettlebell...

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CrossFit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upA: Warm-up (No Measure)Alternating EMOM 8:00 A) :20 Handstand Hold B) :45 Jump Rope Round 1: Single Unders (fast) Round 2: Left foot only singles Round 3: Right foot only singles Round 4: Double UndersStrengthB:...

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CrossFit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upA: Warm-up (No Measure)With a partner Row 90/60 Cals (switching every 15/10 cals) Resting partner performs 2 Plank Walk OutsStrengthB: Sumo Deadlift (3-3-3)Heavy, but perfect controlled repsMetconC: Metcon (AMRAP -...

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CrossFit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upA: Warm-up (No Measure)3 Rounds Run 200m :15 Hold in the Top of the Ring Dip 10 Push Ups :15 Front Squat Hold in the bottom of the squat, empty barStrengthB: Clean (7×1 @ 80-90%)Warm Up 4×2 @ 60-70% w/...

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CrossFit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upA: Warm-up (No Measure)3:00 of Banded Glute Activation then Row 500m then 3×8 Lateral Squats w/ light DumbbellStrengthB: Back Squat (5x3)Work up to heavy single (not a PR) then 5×3 at 80% 1RMMetconC: Metcon...

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CrossFit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upA: Warm-up (No Measure)20 PVC Pass Through 10 PVC Overhead Squats then Stretch/Mobilize then 7 Burpees 10 Snatch Grip Back Rack Push Press 7 Burpees 10 Power Snatch from Power Position 7 Burpees 10 Squat Snatches...

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CrossFit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upA: Warm-up (No Measure)3 rounds 10 Goblet Squats 10/7 Push Ups 10/7 Calorie BikeStrengthB: Front Squat (1RM)MetconC: Metcon (3 Rounds for reps)AMRAP 5 Minutes x 3 Ski/Row 750m/600m 15 Deadlifts 225/155lbs Max Rope...

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CrossFit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upA: Warm-up (No Measure)40 Plate Jumps 30 High Plank Shoulder Taps 20 Plate Hug Good Mornings 10 Air SquatsMetconB: Metcon (Time)Partner "Whitten" Five rounds for time of: 22 Kettlebell swings, 2 pood 22 Box jump,...

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CrossFit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upA: Warm-up (No Measure)Run 600m then 3 rounds :30 work, :30 rest Russian Kettlebell SwingsStrengthB: Sumo Deadlift (1RM)*PERFECT FORM*MetconC: Cindy (AMRAP - Rounds and Reps)20-Minute AMRAP of: 5 Pull-ups 10...

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CrossFit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upA: Warm-up (No Measure)200m Walk w/ Plate overhead, 45/25 30 Alternating Box Step Ups, 35/20lbs, 24/20″StrengthB: Split Jerk (1RM)MetconC: Metcon (Time)12-9-6-3 Strict Handstand Push Ups Power Snatch...

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CrossFit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upA: Warm-up (No Measure)AMRAP 4:00 10 Medball Cleans 10 Ring Rows 10 Wall Balls 10 Ring RowsStrengthB: Clean (1RM)MetconC: Metcon (AMRAP - Reps)AMRAP 5 Using 70% if your 1RM Clean, maximum reps of squat...

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CrossFit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upWarm-upA: Warm-up (No Measure)EMOM 4:00 30′ Duck Walk 10 Air Squats Both movements in the same minute Then 250/200m Row SprintStrengthB: Back Squat (3RM)MetconC: Metcon (Time)3 Rounds 9 Thrusters 115/75lbs 12 Bar...

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CrossFit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upA: Warm-up (No Measure)3 Rounds Bike 500m 8 Burpees 10 PVC Pass Throughs 12 PVC Overhead SquatsStrengthB: Snatch (1RM)MetconC: Metcon (AMRAP - Reps)AMRAP 5:00 Using 70% if your 1RM Snatch, maximum reps of squat...

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CrossFit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upA: Warm-up (No Measure)2 rounds Row 20/15 Cal 20 High Plank Shoulder Taps 10 Kettlebell Goblet SquatsSkillB: Handstand Push-ups (10 minutes to practice handstands)– Kicking up to Handstand – Handstand weight...

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CrossFit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upA: Warm-up (No Measure)20 Cal on either Rower or Bike 15 Squats 10 Burpees 5 Plank Walk OutsMetconB: Metcon (Time)With a partner From 0:00 – 8:00 150 Kettlebell Swings, 50/35 Partner 1: Run 600m Partner 2: Perform...

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