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Tuesday

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Triumph Strength & Conditioning – CrossFit

Warm-up

1/2 class softball through hamstrings

1/2 class 400m run

switch

——–

10 walk out on hands

10 spider lunge to elbow

10 lateral lunge

10 cat/cow

——–

EMOM for 5 min

3 deadlifts to working weight

**1st min 10 empty barbell dl**

Metcon (Time)

400m Run

21 Deadlift 135/95

400m Run

15 Deadlift 225/155

400m Run

9 Deadlift 315/225
10-15 Min

Cool Down

sm peanut through thoracic spine 2 min

Monday

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Triumph Strength & Conditioning – CrossFit

Warm-up

Kb through calves 1 min each side

——

3 rounds

7 push up

8 air squats

9 arch hollow swing

10 wrist circles each direction

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Pistol and hspu progression

Mary (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Handstand Push-ups
10 Pistols (5-L / 5-R)
15 Pull-ups

Cool Down

lax ball through shoulder with plate overhead 90 sec each side.

Friday

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Triumph Strength & Conditioning – CrossFit

Warm-up

2 min jump rope

———-

3 rounds with pvc

10 up and over

10 around head

10 good morning

10 ohs

———–

knee to elbow progression

Metcon (Time)

50 double unders

21 ohs 95/65

9 knees to elbows

50 double unders

15 ohs 95/65

15 knees to elbows

50 double unders

9 ohs 95/65

21 knees to elbows

Cool Down

chest opener 2 min each side

Thursday

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Triumph Strength & Conditioning – CrossFit

Warm-up

kb in psoas 90 sec each side (half class)

small peanut through spine (other half)

——–

hand tag

——–

2 rounds

10 trifecta

15 roll outs

5 walk out on hands + 3 push up

——–

clean and jerk technique/barbell cycling

——–

3×3 to warm up to working weight

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#

Cool Down

couch stretch

3×1 min each position each leg

Wednesday

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Triumph Strength & Conditioning – CrossFit

Warm-up

forearm smash on barbell 1 min each arm

———-

400m run

2 rounds

60 arm circles

20 sec hold planche (back, left, right)

10 iron cross

10 scorpion

10 samson lunge

———–

handstand progression

(seal walk, kick up and walk to wall, shoulder taps)

Metcon (AMRAP – Rounds and Reps)

14 min AMRAP

200 m run

30′ handstand walk (3 reps in 10′ distances)

15 sit up

Cool Down

lax ball through sub scap and shoulder 3 min each arm