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Wednesday Fitness

CrossFit Sands – CrossFit Fitness Upper Body 1 (No Measure) 10 Push Up and Reach 10 Ring Rows 10 Band Passovers 10 Band Pull Aparts 10 Band Scap Separates Push Press (5-5-5-5-5) DB Benchpress (4×8) Bent Over Row (4×8) Metcon (Time) 12 min Amrap 200m…

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Wonderful Wednesday

CrossFit Sands – CrossFit PreTeens Warm-up Warm-up (No Measure) Burpees shuttle runs Cone game Metcon (Time) ‘Burpees love you too’ In pairs, 1 working at a time, dividing work as you choose, complete 50 of each of the following: Box Jumps/step ups Wall balls Kb…

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Wild Wednesday

CrossFit Sands – CrossFit Performance Burgener Warm-up (No Measure) BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2″, 4″, 6″ 5. Snatch Drops SKILL TRANSFER EXERCISES: 1. Snatch Push Press 2. Overhead Squat 3. Heaving…

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Wednesday Competitors

CrossFit Sands – CrossFit Competitors Deadlift (3 x 8 @ 65% , 3 x 4 @ 85%) Same weight all sets in the waves Bench Press (5 x 3 @ 85%) 8 Strict Chin ups after each set Metcon (Weight) 5 Sets 10/10 DB Row…

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Totally Awesome Tuesday

CrossFit Sands – CrossFit PreTeens Warm-up Warm-up (No Measure) 2 rounds of 10 around the worlds 5 pushups 10 Good mornings 5 burpees 10 PVC Strict press Handstand Push-ups Metcon (No Measure) Tabata Trials 1. Skips 2. Tuck jump burpees 3. Plank 4. Pull ups

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Turbo Tuesday

CrossFit Sands – CrossFit Performance Coaches Warm Up (No Measure) “Burpee Evolution” (AMRAP – Rounds) On a running Clock 0:00-15:00 AMRAP in 12mins: 20 Double Unders 15 V Ups (or Tuck Crunches) 10 KB Swings 32kg/24kg 5 Burpees *Rest 3mins 15:00-28:00 AMRAP in 10mins: 15…

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Fitness Tuesday

CrossFit Sands – CrossFit Fitness Joff Leg warm Up (No Measure) 200m Run Then 3 Rounds of 20 Down Dog Calf Stretch 5 Burpees 10 Air Squats 10 Lunges DB Walking Lunge (5×10 each leg) Back extension/ V sits (4×30) 4 Rounds not for time…

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Tuesday Competitors

CrossFit Sands – CrossFit Competitors Active Rest 2 (No Measure) A) ROMWOD B) 5 x 4 minutes Assault Bike Rest 1 minute between rounds. HR < 140 C) 15 minutes Rotator Cuff exercises with bands and small weights

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Monday Competitors

CrossFit Sands – CrossFit Competitors Metcon (No Measure) EMOM20 1) 10m HSW (Turn at 5m) 2) 2-3 Strict MU 3) 45sec Squat Hold with KB 4) Hip Mobility Metcon (Weight) EMOM15 2 Squat Clean Increase weight every 3 minutes. have a plan. Push Jerk (3-3-3-2-2-2)…

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Fitness Monday

CrossFit Sands – CrossFit Fitness Pre 3 (No Measure) “Med ball complex 10 Chest pass 10 Overhead pass 10 Side pass 10 Side pass 10 Med ball clean 10 Sit up pass 10 Scoops ” then “10m of Knee Pulls Leg Curls Toe Touches Lateral…

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