CrossFit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upA: Warm-up (No Measure)3 rounds each :20 Plate Jumps :20 Bike :20 Walking Lunge :40 RestMetconB: Team Series 18.4 (Time)5 rounds for time of: 50 double-unders (each) 50-ft. synchronized overhead lunge 50-lb./35-lb....

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CrossFit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upA: Warm-up (No Measure)In 5 minutes 3 rounds 12 Wall Balls 9 Push Ups then Banded Glute Activation with remaining timeStrengthB: Back Squat (4x4)@85%MetconC: Metcon (Time)3 Rounds 30 Double Dumbbell...

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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 EMOM 4:00 10 Burpees AMRAP PVC Good Mornings in time remainingStrengthB: Warm-up (No Measure)Strict Shoulder Press 2×10C: Strict...

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CrossFit

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

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CrossFit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upA: Warm-up (No Measure)6:00 Steady AMRAP (no score) 10 Good Mornings 10 Push Press 5 Strict Pull Ups Run 100mStrengthB: Deadlift (5x1)As heavy as possible with perfect form Spend 10 minutes warming up then 2-3...

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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 :40 Row :20 Wall Sit :10 Bottom of Push Up hold (chest off floor)StrengthB: Close Grip Bench Press (Find 5RM)MetconC: Metcon (No Measure)Every 3:00 for 15:00 Complete: 10 Lateral...

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CrossFit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upA: Warm-up (No Measure)AMRAP 4 Row 500m then Banded Glute Activation with remaining timeStrengthB: Back Squat (4x4)@82.5%MetconC: Metcon (Time)7 Rounds 2 Rope Climbs 14 Alternating PistolsBeginner: 14 Step Back...

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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 5 Minute Steady AMRAP (not scored) 10 Double Unders or 10 Singles + 1 DU Attempt 10 Lunges 10 Double Unders or 10 Singles + 1 DU...

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CrossFit

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

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CrossFit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upA: Warm-up (No Measure)5-5-5 Plank Walk Outs 15-10-5 Goblet Squats 15-10-5 Ring RowsStrengthB: Deadlift (4x2)As heavy as possible with perfect positions Spend 10 minutes warming up then rest 2-3 minutes between...

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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)Warmup 20 PVC Pass Through then :10 Pause Overhead Squat 3 Hip Power Snatch :10 Pause Overhead Squat 3 High Hang Power Snatch :10 Pause Overhead Squat 3 Low Hang Power Snatch 3 Hip Squat...

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CrossFit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upA: Warm-up (No Measure)3 rounds 7 Tuck Ups 8 PVC Overhead Squats 9 Plate JumpsMetconB: Metcon (AMRAP - Rounds and Reps)With a partner, split reps any way with one person working at a time: AMRAP 20: 30 Overhead...

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CrossFit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upA: Warm-up (No Measure)Run 600m 30 Wall Balls 3:00 Banded Glute Activation (15 steps each direction)StrengthB: Back Squat (4x4)@80%MetconC: Metcon (AMRAP - Rounds and Reps)AMRAP 12 Minutes 15 KB Swings 50/35lbs...

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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 Handstand Hold 8 Push Ups 8 Bent over Rows, empty barStrengthB: Warm-up (No Measure)Strict Shoulder Press 2×10C: Strict...

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CrossFit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upA: Warm-up (No Measure)EMOM 5:00 10 Swings 3 Strict Pull Ups or 3 Ring RowsStrengthB: Deadlift (3x3)As heavy as possible with perfect positions Athletes should spend around 8-10 minutes warming up and building in...

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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 MondayStrengthB: Back Squat (5x5)5x5 @...

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CrossFit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upA: Warm-up (No Measure)In 3 minutes: 30 Plate Ground to Overhead 45/25 Max Plate Gun hold in remaining time* *5 Plyo Plate Push Ups every time you breakMetconB.: Saved by the Barbell (3 Rounds for reps)3 rounds for...

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