CrossFit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upA: Warm-up (No Measure)2 Rounds Row 250m 10 Ring Rows 10 Romanian Deadlifts w/ light weightStrengthB: Deadlift (5RM)MetconC: Metcon (Time)12-9-6 D-Ball Over Shoulder 100/70lbs 9-6-3 Bar Muscle Ups Time Cap:...

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CrossFit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upA: Warm-up (No Measure)40 Band Pull Aparts 10 Palms Down, 10 Palms Up x 2 Then 3 Rounds :30 HS Hold 8 Push Up 8 Box Jump OversStrengthB: Shoulder Press (3RM)MetconC: Metcon (AMRAP - Rounds and Reps)AMRAP 15 Minutes...

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CrossFit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upA: Warm-up (No Measure)20 PVC Wrist Rotations then 3 Hip Power Clean :10 Pause Front Squat 3 High Hang Power Clean :10 Pause Front Squat 3 Low Hang Power Clean :10 Pause Front Squat 3 Hip Squat Clean 3 High Hang...

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CrossFit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upA: Warm-up (No Measure)20 PVC Pass Through then 3 Hip Power Snatch :10 Pause Overhead Squat 3 High Hang Power Snatch :10 Pause Overhead Squat 3 Low Hang Power Snatch :10 Pause Overhead Squat 3 Hip Squat Snatch 3...

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CrossFit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upA: Warm-up (No Measure)3 Steady Rounds 1:00 Banded Glute Activation 8 Dumbbell Goblet Squats Row 250mStrengthB: Back Squat (Find 1RM)MetconC: Metcon (Time)3 Rounds 75 Double Unders 12 Squat Cleans 115/75lbs 12...

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CrossFit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upA: Warm-up (No Measure)3 Steady Rounds 7 Hip Extensions or Plate Hug Good Mornings 7 Ring Push Ups (Control eccentric, speed on concentric) Bike 500mStrengthB: Press Grip Bench Press (5x5)MetconC: Metcon (Time)3...

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CrossFit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upA: Warm-up (No Measure):30-:20-:10 Hang From Pull Up Bar 30-20-10 Plate Jumps 15-10-5 Air Squats with Plate Held in front at extension then 15 Burpees (fast!)MetconB: WODAPALOOZA Online Qualifier Event 1 (Time)12...

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CrossFit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upA: Warm-up (No Measure)3:00 Banded Glute Activation then 3 Rounds 10 Box Jumps, step down 10 Snatch Balance, empty barStrengthB: Back Squat (2×4 @ 90%, 2×3 @ 90%+)MetconC: Metcon (AMRAP - Rounds and...

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CrossFit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upA: Warm-up (No Measure)2:00 of Wrist Mobility (4-way wrist stretch) then 2 Rounds 10 Behind the Neck Push Presses 10 Tall Box Jumps (step down)StrengthB: Warm-up (No Measure)Strict Press 2×10 WarmupC: Strict...

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CrossFit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upA: Warm-up (No Measure)20 PVC Pass Through then 3 Hip Power Snatch :10 Pause Overhead Squat 3 High Hang Power Snatch :10 Pause Overhead Squat 3 Low Hang Power Snatch :10 Pause Overhead Squat 3 Hip Squat Snatch 3...

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CrossFit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upA: Warm-up (No Measure)Row 500m 15 Box Jumps, step down Row 300m 10 Box Jumps, step down Row 100m 5 Box Jumps, step downStrengthB: Deadlift (4x2)Controlled descent, no excessive bounceMetconC: Metcon (AMRAP -...

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CrossFit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upA: Warm-up (No Measure)Weakness Warm Up Athletes can pick from the following: 1 Mile Run 2K Row 100/80 Calorie Bike 75 Bar Facing Burpees Pick a different movement from last weekStrengthB: Back Squat...

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CrossFit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upA: Warm-up (No Measure)3 rounds 12 Barbell Step Back Lunges, build in weight 12/8 Deficit Push Ups, 2″ – slow down, explosive upStrengthB: Close Grip Bench Press (5x5)5×5 @ 80%+ of 5RM Heavier than last...

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CrossFit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upA: Warm-up (No Measure)EMOM 9 A) 2 Wall Walks B) :30 Low Plank Shoulder Activations C) :30 Row (fast) + :30 recovery pace air squatsMetconB: Team Series WOD 18.6 (Time)2 rounds for time of: 100-cal. row (total,...

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CrossFit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upA: Warm-up (No Measure)3:00 Banded Glute Activation Forwards Backwards Laterally 2 Rounds Run 200m 10 Empty Bar ThrustersStrengthB: Back Squat (4x4)@87.5%MetconC: Metcon (AMRAP - Rounds and Reps)AMRAP 15...

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CrossFit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upA: Warm-up (No Measure)Run 800m 10 Wall WalksStrengthB: Warm-up (No Measure)Strict Shoulder Press 2×10 WarmupC: Strict Shoulder Press (1 Rep every :90 for 12 Minutes)As Heavy as possibleMetconD: Metcon (Time)For...

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CrossFit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upA: Warm-up (No Measure)20 PVC Wrist Rotations then 3 Hip Power Clean :10 Pause Front Squat 3 High Hang Power Clean :10 Pause Front Squat 3 Low Hang Power Clean :10 Pause Front Squat 3 Hip Squat Clean 3 High Hang...

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CrossFit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upA: Warm-up (No Measure)3 Rounds 10 Single Leg Kettlebell Romanian Deadlift (right leg) 10 Single Leg Kettlebell Romanian Deadlift (left leg) 400m Bike 10 Push UpsStrengthB: Deadlift (3x3)Heavier than Week 1...

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CrossFit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upA: Warm-up (No Measure)Weakness Warm Up Athletes can pick from the following: 1 Mile Run 2K Row 100/80 Calorie Bike 75 Bar Facing Burpees Pick a different movement from last weekStrengthB: Back Squat...

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CrossFit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upA: Warm-up (No Measure)3 Steady Rounds Row 300m 8-15 Push Ups 30 Flutter KicksStrengthB: Close Grip Bench Press (5x5)@ 80% of 5RMMetconC: Metcon (Time)4 rounds 30-25-20-15 Kettlebell Swings 1 D-Ball Clean to...

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