CrossFit

Thrive Performance - CrossFitWarm-upA: Warm-up (No Measure)Row 600m 40/30 Heavy Jump RopeMovement of ChoiceB: Metcon (Time)10 Rounds for time of: 3 Ring Dips 3 D-Ball Clean over Shoulder 100/70 12 Alternating Jumping Lunges 24 Double UndersBeginner: 3 Perfect Push...

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CrossFit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upA: Warm-up (No Measure)Row 600m 40/30 Heavy Jump RopeMetconB: Metcon (Time)10 Rounds for time of: 3 Ring Dips 3 D-Ball Clean over Shoulder 100/70 12 Alternating Jumping Lunges 24 Double UndersBeginner: 3 Perfect...

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CrossFit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upA: Warm-up (No Measure)5 Minute on Bike/Rower Start slow and build to fast :60 finish then Foam Roll Lats and TricepsStrengthB: Clean and Jerk (10 minute EMOM)MetconC: Metcon (Time)3 Rounds 30 Wall Balls 20/14lbs...

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CrossFit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upA: Warm-up (No Measure)2 Steady Rounds Row 250m 10 Empty Bar Push Jerks with :02 pause in receiving position then Foam roll calves/achillesStrengthB: Split Jerk (3-3-3-3-3)Sets 3 & 4 should be your heavy sets. Drop...

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CrossFit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upA: Warm-up (No Measure)3 Rounds :30 Squat Hold 10 DB Push Press w/ light DBs 30 Double UndersStrengthB: Back Squat (4-4-4-4)(Start around 80%)MetconC: Metcon (Time)21-15-9 Squat Clean 115/75lbs* HSPU *Optional...

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CrossFit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upA: Warm-up (No Measure)3 Minute Slow Bike or Row then 1:30 Couch Stretch/side then 3 Slow Rounds 10 Good Mornings 10 Muscle SnatchesStrengthB: Squat Snatch (3-3-3-3-3)Drop and Reset each rep (Start around...

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CrossFit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upA: Warm-up (No Measure)2 rounds Row 250m 10 Band Pull Aparts 5 Strict Dumbbell Shoulder Press, single dumbbell, each armGymnasticsB: Rope ClimbMetconC: Metcon (Time)5-4-3-2-1 reps for time of 15-ft. rope climbs...

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CrossFit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upA: Warm-up (No Measure)5-4-3-2-1 Push Ups with slow descent, and slight pause at bottom with chest off floor, fast up 10-8-6-4-2 Box Jumps (increase height each round using plates)MetconB: Metcon (AMRAP - Rounds...

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CrossFit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upA: Warm-up (No Measure)2 rounds Row 250m 10 Empty Bar Hang Power Clean 10 Sit UpsStrengthB: CleanEvery 3 Minutes Complete 1 Set Max Rep Touch and Go Clean Round 1 75% Round 2 80% Round 3 85%MetconC:...

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CrossFit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upA: Warm-up (No Measure)AMRAP 6:00 10 Wall Balls 10 KB Swings 10 Box JumpsMetconB: Metcon (Time)Front Squat 40 Reps for time @ 67.5% Rack/Unrack anytimeBeat your time from last week!MetconC: Metcon (Time)8...

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CrossFit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upA: Warm-up (No Measure)2 Rounds 10 PVC Pass Through 50 Plate JumpsEMOMB: Handstand Push-upsHSPU Technique Work then EMOM 5:00 Pick a # of HSPU and work on meeting the open standard. Keep the sets small, clean and...

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CrossFit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upA: Warm-up (No Measure)10-1 Air Squats 20m run each roundStrengthB: Back SquatIf you hit less than 8 reps last week, lower weight. If you hit between 8 and 15, repeat weight and beat score. If you beat 15 reps, up...

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CrossFit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upA: Warm-up (No Measure)15-12-9 Bar Facing Burpees Light DeadliftsMetconB: Metcon (AMRAP - Rounds and Reps)AMRAP 12 Minutes 30 Air Squats 10 Power Cleans 155/105lbs 5 Bar Muscle UpsPower Cleans should be fast...

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CrossFit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upA: Warm-up (No Measure)3 rounds 15 Penguin Jumps 10 Head Through Window Handstand Shoulder Activation 5 Empty Bar Strict Press 5 Empty Bar Good MorningsGymnasticsB: Metcon (No Measure)Alternating On the Minute x 8...

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CrossFit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upA: Warm-up (No Measure)3 rounds each rowing 300 with a partner. Perform burpees while partner rows.MetconB: Metcon (3 Rounds for time)With a partner. You can pick which order to perform the 6-minute WODs based on...

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CrossFit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upA: Warm-up (No Measure)20 Band Pull Aparts 20 Jump Squats 20/14 Calorie BikeStrengthB: SnatchEvery 3 Minutes Complete 1 Set Max Rep Touch and Go Snatch Round 1 75% Round 2 80% Round 3 85%MetconC: Metcon...

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CrossFit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upA: Warm-up (No Measure)2:00 of couch stretch each side then 15-12-9 Burpees KB SwingsStrengthB: Metcon (Time)Front Squat 40 Reps for time @ 65% Rack/Unrack anytimeBeat your time from last week!MetconC: Metcon...

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CrossFit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upA: Warm-up (No Measure)EMOM 8:00 16 Lunges 3 Strict Pull Ups *Both in the same minute*GymnasticsB: Muscle-upsBeginners: Learn leg assisted muscle up transition drill then EMOM 8, alternating between 5 Leg Assisted...

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CrossFit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upA: Warm-up (No Measure)2 rounds Hip And Glute activation -then- 2 Rounds 10 KB Swings 10 Box JumpsStrengthB: Back Squat (Max reps)If you hit less than 8 reps last week, lower weight. If you hit between 8 and 15,...

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CrossFit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upA: Warm-up (No Measure)2 Rounds 8 Bar Facing Burpees 6 Power Cleans 4 Push JerksMetconB: Metcon (Time)4 Rounds 15 Clean and Jerk 135/95lbs 15 Bar Facing Burpees Time cap 12:00Beginner: 10 reps of each, 95/65#...

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