05/18/2016

Bitterroot CrossFit – CrossFit Warm-up The CrossFit Warm-up (No Measure) 3 rounds of 10-15 reps of: Samson Stretch (15-30 seconds) Overhead Squat with PVC Sit-ups Back-extensions Pull-ups Dips Metcon Metcon (AMRAP – Reps) Tabata row Rest 1 minute Tabata squats Rest 1 minute Tabata row The Tabata interval is 20 seconds of work followed by 10 seconds of rest for … Read More

05/17/2016

Bitterroot CrossFit – CrossFit Warm-up Coaches Choice (No Measure) Walking Stretches Coach decides between 500m Row, 400 or 800m Run then whatever coach says you do to warm up 🙂 Weightlifting Thruster ( 5-5-3-3-3-1-1-1-1) Only log loads lifted with good mechanics to track progress. Metcon Metcon (Time) 30 Thrusters 135/95# Scale 1 30 Thrusters 45/35# Scale 2 30 Thrusters 95/65#

05/13/2016

Bitterroot CrossFit – CrossFit Warm-up Coaches Choice (No Measure) Walking Stretches Coach decides between 500m Row, 400 or 800m Run then whatever coach says you do to warm up 🙂 Metcon Metcon (Time) For time: 1,000-meter row 100 push-ups 750-meter row 75 push-ups 500-meter row 50 push-ups – – – Scale 1: For time: 750-meter row 35 band assist push-ups … Read More

05/12/2016

Bitterroot CrossFit – CrossFit Warm-up BCF Warm-up 12 (No Measure) Walking stretches Row, Run, or Jump -20 Monster Walk -10 Inch worm -10 Sit-ups -10 Push-ups -20 Lunges w/ twist Then -10 PVC pass through -10 Front squat -3 High hang power clean -3 Low hang power clean -3 Power clean Then repeat w/bar Metcon Metcon (AMRAP – Reps) Complete … Read More

05/11/2016

Bitterroot CrossFit – CrossFit Warm-up BCF Warm-up 3 (No Measure) Walking Stretches Bear Crawl Crab Walk Inch Worm Karaoke High Knees 2x Metcon Metcon (Time) For time: 1,200-meter run 75 pull-ups 800-meter run 50 pull-ups 400-meter run 25 pull-ups – – – Scale 1: For time: 800-meter run 25 ring rows 400-meter run 20 ring rows 200-meter run 15 ring … Read More

05/10/2016

Bitterroot CrossFit – CrossFit Warm-up BCF Warm-up 2 (No Measure) 3 Rounds 500m Row 10 Push-ups 10 Squats 10 V-ups 10 Pull-ups Metcon Metcon (AMRAP – Rounds and Reps) Complete as many rounds as possible in 20 minutes of: 10 strict knees-to-elbows 20 one-legged squats, alternating 30-foot handstand walk – – – Beginner: Complete as many rounds as possible in … Read More

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