The Latest Orchid Island CrossFit News

Thursday, Apr. 26th, 2018

A) Warm Up

:20 Seconds
Jumping Jacks
Active Samson
Air Squats

Pass Throughs
Active Spidermans

Push-up to Down Dog
Knuckle Drags

B) Strength/Skill

5 Rds Not for Time:

5 Reverse Grip Barbell Row
20 Weighted Crunches

C) WOD

Teams of 2:
20 Min Amrap:
3 Kettlebell Swings, 3 Box Jump Overs, 3 Wallballs
6 Kettlebell Swings, 6 Box Jump Overs, 6 Wallballs
9 Kettlebell Swings, 9 Box Jump Overs, 9 Wallballs

In this partner workout, teammates will alternate full rounds. Partner 1 will complete 3-3-3, then Partner 2 will complete 3-3-3. Partner 1 will then complete 6-6-6 and so on. The rep scheme will go up by 3’s until the 20 minutes run out.

Wednesday, Apr. 25th, 2018

A) Warm Up

:30 Seconds
Walkouts
Pass Throughs
Active Samson
Active Spidermans
Air Squats
Push-up to Down Dog
Slow Sit-ups

Then

Barbell Warm Up

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff-Legged Deadlifts
5 Front Squats

*Empty Bar

B) Strength/Skill

3 x 2
Push Press @ 65%

Then

2 x 5 Front Squat @ 70%
2 x 3 Front Squat @ 80%
1 x 1 Front Squat @ 90%

C) WOD

20 Min Amrap:

1 Deadlift 315/205
10 Toes to Bar
15 Lateral Bar Hops

The weight on the barbell should be heavy for a deadlift, but not max effort. This should be a load that athletes could complete 5 touch a go repetitions when fresh.

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