Alexis

CrossFit TFA – AT HOME View Public Whiteboard Daily-5 Warm-Up Warm-up (No Measure) 2:00 Cardio Choice into… AMRAP x 3 MINUTES 2 Sit-Ups 2 Push-Ups (No Measure) Bodyweight Pump Metcon (AMRAP – Rounds and Reps) AMRAP x 3 MINUTES 10 Diamond Push-Ups 30 Crossbody Mountain Climbers -Rest :30- AMRAP x 3 MINUTES 10 Supermans 30 …

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CrossFit TFA – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1:00 Plank Hold Immediately Into… AMRAP x 5 MINUTES 20 Mountain Climbers 10 Air Squats 5 Push Ups + Shoulder Taps* Immediately Into… 1:00 Plank Hold *Athlete will perform 1 Push-Up + 2 Shoulder Taps = 1 Rep Extended Warm-up Metcon (No Measure) EMOM …

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CrossFit TFA – AT HOME View Public Whiteboard Daily-5 Warm-Up Warm-up (No Measure) 1:00 Cardio Choice into… EMOM x 4 MINUTES 12 Air Squats + Max Plank Hold (No Measure) Saturday Squats Metcon (Weight) EMOM x 12 MINUTES MIN 1 – 15-20 Fast Air Squats MIN 2 – 10-12 Slow DB Front Squats (Score is …

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CrossFit TFA – AT HOME View Public Whiteboard Daily-5 Warm-Up Warm-up (No Measure) 2:00 Cardio Choice into… AMRAP x 3 MINUTES 10 DB Bent Over Rows 8 Lateral Jumps Over DB 3/3 Single DB Deadlift (No Measure) Full-Body Strength Metcon (Weight) 4 SETS ON A 12:00 CLOCK… 6/6 Staggered Stance DB Deadlift 8 DB Bent …

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CrossFit TFA – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) EMPTY BARBELL 5 Good Mornings 5 Back Squats 5 Strict Press 5 Deadlifts 5 Hang Power Cleans 5 Front Squats ……………….. LIGHTWEIGHT BARBELL 3 Thrusters 5 Hang Power Cleans 7 Deadlifts WOD WEIGHT BARBELL/PRACTICE ROUND 1 Thrusters 2 Hang Power Cleans 3 Deadlifts 4 …

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CrossFit TFA – AT HOME View Public Whiteboard Daily-5 Warm-Up Warm-up (No Measure) 1:00 Cardio Choice into… EMOM x 2 MINUTES :30 Jumping Jacks :30 Alt. Samson Stretches EMOM x 2 MINUTES :30 Burpees :30 Reverse Lunges (No Measure) Push x Pull Strength Metcon (AMRAP – Reps) 3 SETS FOR MAX REPS 1:30 – Single …

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CrossFit TFA – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 0:30 Row Easy Pace 0:30 Active Samson 0:30 Row Moderate Pace 0:30 Inchworm 500 Meter Row Workout Pace 0:20 Downdog 0:20 Single Unders 0:20 High and Slow Single Unders 0:20 Double Taps 20 Double Unders 10 Unweighted Box Step Ups 10 Weighted Box Step …

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CrossFit TFA – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 0:30 Box Step Ups 0:30 Active Samson 0:30 Alternating Quad Stretch 0:30 Inchworm to Push Up 0:30 Active Spiderman 0:30 Mountain Climbers 0:30 Frog Hops 0:30 Slow Burpees ……………….. EMPTY BARBELL 5 Deadlifts 5 Muscle Cleans 5 Elbow Punches 5 Strict Press (:05 hold …

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CrossFit TFA – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1:00 Row Easy Pace 0:30 Alternating Reverse Lunges 0:30 Push Up to Downdog 1:00 Row Moderate Pace 0:30 Slow Air Squats 0:30 Active Spiderman 1:00 Row at Workout Pace [Coach: athletes should be able to hold a 2:30 pace or faster- if not, athletes …

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CrossFit TFA – CrossFit Warm-up Warm-up (No Measure) 2:00 Cardio ……………….. 3 Rounds 5 Pushup to Inchworm 6 Slamball or G2OH 7 Hollow Rocks Metcon Metcon (AMRAP – Reps) 5 SETS In 3:00 complete 400m Run then Max Reps of: Round 1: Sit-ups Round 2: Slamballs or G2OH Round 3: Hollow Rocks Round 4: Slamballs …

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