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Fiery Friday

CrossFit Sands – CrossFit Performance General Warm Up 1 (No Measure) 3 Rounds 10x 10m Shuttle Run 10 Roll to V-Sit 10 Plank Push Ups 10 Jump Squats Metcon (Time) ‘BURPEES HATE YOU TOO’ In pairs, 1 working at a time, sharing work as you…

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Thirsty Thursday

CrossFit Sands – CrossFit Performance Coaches Warm Up/ Ankle Mobility (No Measure) Thruster (3-3-3-3-3) From Racks Front Rack Lunge (4×8 Each leg ) Metcon (AMRAP – Reps) 10 mIn Amrap Ascending Ladder 2 Thrusters 135/95 2 Strict Pull Ups 4 Thrusters 4 Strict Pull ups…

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Thursday Competitors

CrossFit Sands – CrossFit Competitors Clean and Jerk (1 then 5 x 2 @ 90%) Build a daily heavy single. then 5 x 2 @ 90% of that Front Squat (6 x 2 @ 88%) Metcon (Weight) 5 Rounds NOT for time 10 DB Snatch…

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Top Half Thursday

CrossFit Sands – CrossFit Fitness Coaches Warm Up/ Shoulder Mob (No Measure) Floor Press (5×10 ) Single Arm Row (5×10) Metcon (AMRAP – Rounds and Reps) 7 min Amrap 10 Cal Row 5 Burpee over the rower Rest 3 mins 7 min Amrap 10 Cal…

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Wicked Wednesday

CrossFit Sands – CrossFit Performance Warm-up (No Measure) Barbell Warm Up 3 Rounds 10 Clean Deadlifts 5 Muscle Cleans 5 Push Press 5 Front Squats with 3 second Pause Muscle Clean (3×4) Power Clean (3×3) 3 Pos Clean Deadlift (3×2) Pause for 3 seconds at…

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Wednesday Competitors

CrossFit Sands – CrossFit Competitors Metcon (Weight) EMOM30 1) 15m HSW 2) 5 strict Press (AHAP) 3) 2-4 Rope Climbs 4) 8/8 Bulgarian Split Squats (AHAP) 5) REST Deadlift (6-6-6-4-4-4-2-2-2) Bent Over Row (5 x 8 (AHAP, same weight all sets)) Kelly (Time) 5 Rounds…

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Work It Wednesday

CrossFit Sands – CrossFit Fitness Joff 2 (No Measure) 2 Rounds 200m Run 10 Scorpian Kicks 10 Knee Push Up to Puppy Dog 10 V Rocks 10 Half Burpees (burpee to bottom of squat) Back Squat (5×5) Max Distance Broad Jump (Distance) Max Distance Broad…

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Strong Wednesday

CrossFit Sands – CrossFit PreTeens Warm-up Warm-up (No Measure) 200m run Partner med ball warm up Chest pass Side pass x 2 Bounce pass Granny Pass Overhead pass Thruster pass Metcon (AMRAP – Reps) Strongman circuit With a partner 3 min of work at each…

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Terrific Tuesday

CrossFit Sands – CrossFit PreTeens Warm-up Warm-up (No Measure) Shuttle run relays 2 rounds of: 10 sit ups 10 push ups 10 tuck jumps 10 air squats Back Squat (5×3) Max Height Box Jump (Distance) Max Height Box Jump Metcon (Time) 21-15-9 Pull Ups Box…

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Tuesday Competitors

CrossFit Sands – CrossFit Competitors Active Rest 1 (No Measure) Active rest day A) ROMWOD B) 4 Sets 10 DB hammer Curls 10/10 DB Tricep ext C) Row 8 x 500m 1:1 row/rest ratio HR

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