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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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Monster Monday

CrossFit Sands – CrossFit Performance Coaches Warm up/ Shoulders (No Measure) Coaches Warm up Shoulder mobility Push Press (5-5-5-5-5) After Each set complete 15/12 Cal Sprint on Assault BIke Metcon (Time) In pairs For time 60 Cal Assault Bike 30 Wall Climbs 40 Cal Assault…

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Fitness Monday

CrossFit Sands – CrossFit Fitness Posterior 3 (No Measure) 2 Rnds: 50 Calf Pumps 10m Walking Knee to Chest 10m Walking Leg Swings 10 Alt Superman Raises 5 Hip Jumps Deadlift (5×5) Single Leg Stiff leg Deadlift (3×8 on each leg (hold 2DB if possible…

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Monday Competitors

CrossFit Sands – CrossFit Competitors Snatch (3 x 3 @ 80% and 3 x 2 @ 85-90%) Split Jerk (5 x 2 (AHAP)) OH Weighted Lunges (6 x 4 (AHAP)) 5k Row (Time) Max Effort 5k Row

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Super Sunday

CrossFit Sands – CrossFit Performance Warm-up (No Measure) 3 rounds 30 Mountain Climbers 20 High Knees 10 Curtsy Squats (5 each leg) 20 Second Squat Hold with KB Front Squat (10-15-20) Build up to a heavy set for 10 then decrease for the next 2…

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Fit Sunday

CrossFit Sands – CrossFit Fitness Coaches Warm Up (No Measure) Metcon (AMRAP – Reps) EMOM 20 1. Assault Bike 2. Push Ups 3. Sit Ups 4. Squats 9/12/15 Metcon (AMRAP – Rounds and Reps) 12min AMRAP 10 KB Swings (24/16kg) 10 Goblet Squats 30 Mountain…

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Sunday Competitors

CrossFit Sands – CrossFit Competitors Metcon (Time) 15min HS Practice 1) work on walking and turning 2) work in going up and over plates 3) Maximum free standing HS anyhow. Score is seconds Metcon (Weight) EMOM20 1) 5 Backsquat @ 75% 2) 10 strict T2B…

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Sensational Sunday

CrossFit Sands – CrossFit Teens Warm-up Warm-up (No Measure) 500m row 2 rounds of: 10 squats 10 jumping lunges 10 sit ups 10 push ups Thruster (6×2) Metcon (Time) Bike 10 cal 21-15-9 DB thrusters Sit ups Bike 10 cal

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Super Saturday

CrossFit Sands – CrossFit Performance CF Warm Up 1 (No Measure) 3 Rounds 5 Burpees 4 Air sqauts 3 Inch Worms 2 Push Ups 10 PVC Shoulder dislocates DB Walking Lunge (20-20-20) Metcon (No Measure) Banded Runs 5x20m Metcon (AMRAP – Rounds and Reps) 15…

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