CrossFit Perimeter – CrossFit Warm-up Strength Front Squat (5-3-1-1-1 @ 70-75-85-85-85% of 1RM) WOD Metcon (Time) 800m Run (or 1000m Row) 60 Push Press Rx(75/55), Rx+(95/65) 40 Box Jumps (24/20) 30 Front Squat Rx(105/75), Rx+(145/105) 20 Handstand push ups (scale = seated press with empty barbell) Mobility 1. Shoulder capsule mobilization -Straight arm, faced away › Read more
CrossFit Perimeter – CrossFit Warm-up Prep 20 Scap pull ups 20 Scap push ups 20 lunges THEN 3 Rounds: 5 pull ups 5 push ups 5 sit ups 5 squats WOD Angie (Time) For Time: 100 pullups 100 pushups 100 situps 100 air squats Extra Credit 1 arm KB farmers carries 3 laps each arm › Read more
CrossFit Perimeter – TEENS Competitor Program Assault Bike 40-30-20-10 Cal Assault Bike Push Ups Weight Lunges Front Squat (1 RM) Deadlift (1 RM) Mary (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Handstand Push-ups 10 Pistols (5-L / 5-R) 15 Pull-ups Core Work 10 TTB 20 V-Ups 30 sec plank hold parallel › Read more
CrossFit Perimeter – CrossFit Warm-up Strength Thruster (5×3, building from 50% up to 70% of 1RM) WOD Metcon (AMRAP – Rounds and Reps) 16 min. AMRAP 200m Run 4 Thrusters 8 Burpees *Rx(95,65), Rx+(135/95)*count run as 1 rep per 100m Mobility 1. Overhead tissue smash (lats) 2. Banded overhead sistraction › Read more
CrossFit Perimeter – TEENS Competitor Program Row Conditioning 40-30-20-10 Cal Row Ring Row Air Squats Snatch (1 RM ) Metcon (Weight) 6 min EMOM Minutes 1-3: 3 Snatches Minutes 4-6: 5 Clean & Jerk Metcon (Time) For Time: 25 Cal Assault Bike 800m Run 30 KB Swing 20 Bar Facing Burpees › Read more
CrossFit Perimeter – CrossFit Warm-up Prep 3 Rounds: 30 second plank hold 10 Shoulder taps 10 Jumping squats 10 Double unders WOD Metcon (Time) 3 RFT 10 Wall Walks 500m Row 50 Double Unders 20 Box Jump Overs Rx(24/20), Rx+(30/24) Extra Credit Goblet Squats, 3×10 (1st rep with a 5 second pause) › Read more
CrossFit Perimeter – TEENS Competitor Program Back Squat (5 x 1) Back Squat (3 x 10) Strict Press (5 x 1) Strict Press (2 x 10) Metcon (Time) 5 Rds FT 40 DUs 20 Cal Row 10 OHS 65# Core Work 5 RD 18 GHDSU 18 Hip Extensions › Read more
CrossFit Perimeter – CrossFit Warm-up Strength Bench Press (3×5 @ 60-70-75% of 1RM) WOD Metcon (AMRAP – Reps) 1 min. each, 5 Rounds: 5 Bench Press Max Double Unders Max Air Squats Rest *Rx(115/85), Rx+(155/105)* Mobility 1. Tricep smash 2. Banded lateral extension › Read more
CrossFit Perimeter – CrossFit Partner WOD Metcon (Time) 5 Rounds each Partner (10 total): 15 Hang Power Snatch 25 Double Unders *Rx(75/55), Rx+(95/65)* *P2 Runs 200m while P1 works **Switch when P1 finishes dubs and P2 finishes Run › Read more
CrossFit Perimeter – CrossFit Warm-up Strength Deadlift (5×3 @ 65-70-80% of 1RM) WOD Metcon (AMRAP – Rounds and Reps) 15 min. AMRAP 25 calorie Assault Bike buy-in THEN 25 Deadlift 25 Bar Over Burpees *Rx(135/95), Rx+(185/135)*Score = rounds + reps (bike doesn’t count) Mobility Posterior chain floss: Position 1 and Position 2 › Read more
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