Friday

CrossFit Heath – Performance 45 Warm-up Warm-up (No Measure) ON A 7:00 RUNNING CLOCK.. 4 ROUNDS 200 Row 10 Kip Swings 8 Single DB Front Squat 8 Single DB Strict Press 10 Single DB Thruster Strength Metcon (No Measure) EVERY :45 x 4 SETS 3 x 2-for-1 Toes to Bar* -Rest As Needed- 3 SETS…

Friday

CrossFit Heath – Performance Competitor A. CONDITIONING Metcon (AMRAP – Rounds and Reps) AMRAP x 12 MINUTES* 1 Deadlift (155/105)** 2 Hang Power Clean 1 Power Clean *Starting at 0:00 and every 3:00 after, run 400m… 0:00 – Run 3:00 – Run 6:00 – Run 9:00 – Run **Option to adjust up to (185/135) (Score…

Thursday

CrossFit Heath – Performance 30 Daily-5 Warm-Up Warm-up (No Measure) 1:00 Cardio Choice into… EMOM x 2 MINUTES :30 Jumping Jacks :30 Alt. Samson Stretches EMOM x 2 MINUTES :30 Burpees :30 Reverse Lunges (No Measure) Push x Pull Strength Metcon (Weight) 5 SETS ON A 15:00 CLOCK… 10/10 DB Suitcase Bulgarian Split Squats 10-15…

Thursday

CrossFit Heath – Performance 45 Warm-up Warm-up (No Measure) AMRAP x 8 MINUTES 6/6 DB Around the Worlds 9 Inchworm + Push-Up 12 Single DB Curl to Press 15 Single DB Good Mornings Strength Push Press (2×5) 3×5 @ 50% 2×5 @ 60% *Base percentages off 5-Rep Heavy. **Complete 8/8 KB Upright Row after Each…

Thursday

CrossFit Heath – Performance 60 Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 12 Alt Groiners 10 Bootstrappers 8 Inch Worms (No Push-Up) :30 Jumping Jacks Into… AMRAP x 5 MINUTES 10 Slam Ball Deadlifts 10 Slam Ball Strict Press 10 Slam Balls 10 Alt Lunges Workout Metcon (Time) 5 ROUNDS FOR TIME 400m Run…

Wednesday

CrossFit Heath – Performance Competitor A. CONDITIONING Metcon (Time) FOR TIME 20-16-12-8-4 Handstand Push-Up 4-8-12-16-20 DB Box Step Overs (50/35)|(24/20) (Score is Time)GOAL: Go time. Unbroken everything. Looking for speed off the wall and speed across the box. Non-interfering movements today should allow for quick transitions and high pace overall. Don’t drop the DBs in…

Wednesday

CrossFit Heath – Performance 30 Daily-5 Warm-Up Warm-up (No Measure) 2:00 Cardio Choice into… AMRAP x 3 MINUTES 30 Toe Taps 20 Russian Twists 10 Up-Downs (No Measure) Bodyweight Pump Metcon (AMRAP – Rounds and Reps) AMRAP x 4 MINUTES 10 Tuck-Ups 20 Pike Shoulder Taps 30 Single Unders -Rest 1:00- AMRAP x 4 MINUTES…

Wednesday

CrossFit Heath – Performance 60 Warm-up Warm-up (No Measure) AMRAP x 4 MINUTES 10 Scap Push-Ups 10/10 Single Leg Romanian Deadlifts 20 Shoulder Taps Into… AMRAP x 4 MINUTES 5 Push-up to Pike 10 Up-Downs 10 Alt Step-Ups Strength Bench Press (10-10-10) 3 SETS FOR QUALITY 10 Bench Press (Athlete Choice, Mod-Heavy) 10/10 Single KB…

Wednesday

CrossFit Heath – Performance 45 Warm-up Warm-up (No Measure) EMOM x 8 Minutes MIN 1 – :40 Single Unders MIN 2 – 10/10 Crossbody KB Deadlifts MIN 3 – 10 Lunge + Lunge + Air Squat MIN 4 – 8 Alt. Groiners + Max Bootstraps Strength Deadlift (2×5) 3×5 @ 50% (3111) 2×5 @ 60%…