Month: September 2018

The Importance of Accessory Work

As CrossFitters, most of us enjoy doing the “big” lifts and complex gymnastic movements.  And I don’t disagree!  There’s nothing more fun than throwing  around a heavy barbell or finally conquering kipping pull ups.  BUT…it’s also really important to focus on accessory exercises to help you become even more successful in unlocking your athletic potential. …
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09.25.2018

Battleship CrossFit – CrossFit Warm-up Weightlifting Back Squat (1 x 5 @ 55%) Back Squat (1 x 5 @ 65%) Back Squat (1 x 3 @ 75%) Back Squat (5 x 2 @ 85%) Rest 0:90 – 2:00 between each set. Metcon Metcon (AMRAP – Rounds and Reps) AMRAP in 12 Minutes: 24 RKBS (53/35) …
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09.24.2018

Battleship CrossFit – CrossFit Warm-up Weightlifting Push Press (1 x 5 @ 55%) Push Press (1 x 5 @ 65%) Push Press (6 x 3 @75%) Working set. Same weight across. Metcon Metcon (Time) For Time: 200m Run 20 Toes to Bar 20 Push Press (95/65) 200m Run 15 Toes to Bar 15 Push Press …
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09.22.2018

Battleship CrossFit – CrossFit Warm-up Metcon Metcon (Time) In teams of 3, complete: 100 Power Snatch (95/65) 100 Burpee Pull Ups 100 Overhead Squats (95/65) 100 Calorie Row1 working / 1 resting / 1 holding. (Start at different stations if needed to have enough rowers) During snatch & OHS – hold KB in farmer carry …
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09.21.2018

Battleship CrossFit – CrossFit Warm-up Weightlifting Power Clean + Hang Squat Clean + Front Squat + Jerk (Work to heavy complex) * Jerk can be split or push * Start at 50-60% and build to heavy complex over 6-8 sets. Metcon Metcon (Time) 5 Rounds For Time: 24 Wall Ball Shots (20/14) 12 Hang Power …
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