The Art of Elite Fitness

Entries in double under (193)

Tuesday
Feb202018

Wednesday, February 21, 2018

Performance 

A.
3 sets:
4 back squat
3min rest
* increase weight ~5% from 2/16/2018

B.
For time:
50-40-30 wall ball (20/14 lbs)
100-80-60 double under

 

Fitness

A.
3 sets:
8-10/leg Bulgarian split squats @3011
30sec/leg rest
15-20 medicine ball hamstring curl @2111
1min rest
6-8 strict pull-up @2111
1min rest

B.
For time:
40-30-20 wall ball 
20-15-10 box jump and step down

 

 

Thursday
Feb082018

Friday, February 9, 2018

Performance

A.
3 rounds:
10 power clean (135/95lbs)
50 double under

B.
3 sets:
6-8/leg single leg deadlift @4011
1min rest
6-8 barbell glute bridge @20X1
1min rest
45sec/each side plank 
1min rest 

 

Fitness

A.
3 rounds:
30 kettlebell swing 
20 jumping lunge

B.
3 sets:
15 Romanian deadlift @4011
1min rest
6-8 barbell glute bridge @20X1
1min rest
45sec/each side plank 
1min rest 

 

Reynolds Rally II is tomorrow 9am to 1pm!

 

Wednesday
Jan242018

Thursday, January 25, 2018

Performance 

A.
Every 2min for 18min:
1st = 3 weighted strict chest to bar pull-up 
2nd = 50-75ft handstand walk
3rd = 1min L-sit 

B. 
5 rounds, 30sec on/off
row
double under 
bike

 

Fitness

A.
Every 2min for 18min:
1st = 10-12 ring row @2111
2nd = 1min handstand hold 
3rd = 1min hollow body hold 

B. 
5 rounds, 30sec on/off
bike
jump rope 
row

 

Happy 2nd CrossFit Birthday Matt & Emily

 

 

Thursday
Jan112018

Friday, January 12, 2018

Performance

A.
15min amrap:
500m row
50 double under
10 strict handstand push-up

*5min rest

B.
15min amrap:
400m run
40 push-up
20 wall ball (20/14lbs)

 

Fitness

A.
15min amrap:
500m row
20 alternating Cossack squat
10/arm single kettlebell press

*5min rest

B.
15min amrap:
400m run
30 push-up
15 wall ball

 

Monday
Jan012018

Tuesday, January 2, 2018

Performance 

A.
12-15min:
gymnastics skill development 

B.
5 rounds:
10 chest to bar pull-up
20 kettlebell swing (32/24 kg)
30 anchored sit-up
40 double-under

 

Fitness

A.
12-15min:
gymnastics skill development 

B.
5 rounds:
6 strict pull-up
12/8cal bike
18 kettlebell swing
24 abmat sit-up