Thursday
CrossFit Upper Keys – CrossFit Warm-up Warm-up (No Measure) AMRAP x 6 MINUTES 8 Barbell Clean Deadlifts 8/8 Slow Tempo Elbow Punches 8 Lunge + Twist + Kang Squats 100m Run Strength Metcon (Weight) 5 SETS* 10 Bench Press 10 Strict Pull-Ups *Keep weight moderate. -Rest as Needed b/t Sets- (Score is Weight) Workout Metcon […]
Wednesday
CrossFit Upper Keys – CrossFit Warm-up Warm-up (No Measure) ON A 5:00 RUNNING CLOCK 200m Jog Immediately into… 2 SETS 10 Slow Tempo Squats (3131) (w/ or w/o barbell in Front Rack) 8 Kang Squats (w/ or w/o barbell) 6/6 Elbow Punches Immediately into… Shuttle Run in Time Remaining Strength Hang Clean (7×3) EVERY 1:30 […]
Tuesday
CrossFit Upper Keys – CrossFit Warm-up Warm-up (No Measure) EMOM x 5 MINUTES MIN 1 – :30 Single Unders + :30 Side-to-Side Single Unders MIN 2 – :40 Slow Single DB Strict Press MIN 3 – :30 Single Unders + :30 Reverse Single Unders MIN 4 – :20 Single DB OH Hold (R) + :20 […]
Monday
CrossFit Upper Keys – CrossFit Warm-up Warm-up (No Measure) 3 ROUNDS (5:00 CAP) 30 Mountain Climbers 30 Hollow Body Flutter Kicks 10 Good Mornings 10 Reverse Lunges 5 Up-Downs Strength Deadlift (5RM) ON A 15:00 RUNNING CLOCK… Find a 5RM Deadlift (Score is Weight) Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 11 MINUTES […]
Sunday
CrossFit Upper Keys – CrossFit Warm-up Warm-up (No Measure) EMOM x 6 MINUTES MVMT 1 – 12 SLOW Alt. Pike Shoulder Taps + Tuck Hold in remainder of time MVMT 2 – 10 Med. Ball Front Squats + Med. Ball Goblet Squat Hold in remainder of time MVMT 3 – 8 Med. Ball Thrusters + […]
Saturday
CrossFit Upper Keys – CrossFit Warm-up Warm-up (No Measure) EMOM :45/15 Russan KB’s Med Ball Air Squats Push-up Downward Dog Bike or Row Sampson Lunges Banded Pull Downs Workout Metcon (Time) SATURDAY – PARTNER “30-20-10” KBS (53/35) (35/20) Sit-ups Wall Balls (20/14) (14/10) Push-ups Cal Bike (30-20-10) or Row (40/30/20) Pull-Ups (Ring Rows) Goblet Squats […]
Friday
CrossFit Upper Keys – CrossFit Warm-up Metcon (No Measure) 2 ROUNDS 200m Run or Row 20 PVC Pass Thru’s & Fig 8’s 10 Up-Downs 10 Spiderman’s w/ Worlds Greatest Stretch 10 Inchworms w/ Push-up 10 Lunges 5 FWD/5 RVS Workout Metcon (Time) FUN FRIDAY – PARTNER DB CHIPPER BUY IN: 1000m Row/800m Run 80 – […]
Thursday
CrossFit Upper Keys – CrossFit Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 10 Scap Pull-Ups 12 Kip Swings 10 Ring Rows 12 Single KB Russian Swings Strength Deadlift (1×5 / 1×5 / 1×5 / 1×5) DEADLIFT 1×5 @Mod 1×5 @Mod-Heavy 1×5 @Heavy 1×5 @Heavy+ (Score is Weight) Workout Metcon (6 Rounds for time) 6 […]
Wednesday
CrossFit Upper Keys – CrossFit Warm-up Warm-up (No Measure) EMOM x 5 MINUTES Min 1 – :50 Bike (Moderate) Min 2 – :50 Jumping Jacks Min 3 – :50 Push-Up to Pike Min 4 – :50 Plank Rotations MIn 5 – :25 Box Step Ups + :25 Box Jumps Strength Push Press (1×5 / 1×5 […]
Tuesday
CrossFit Upper Keys – CrossFit Warm-up Warm-up (No Measure) 3 ROUNDS 20m Side Shuffle 25 Jumping Jacks 20m Side Shuffle 10 Slow Air Squats Strength FRONT: Front Squat (1×5 / 1×5 / 1×5 / 1×5) FRONT SQUAT 1×5 @Mod 1×5 @Mod-Heavy 1×5 @Heavy 1×5 @Heavy+ (Score is Weight) Workout Metcon (AMRAP – Reps) EVERY 2:00 […]
