Monday
CrossFit Upper Keys – CrossFit Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 30 Mountain Climbers 20 Lateral Jumps Over Barbell 10 Good Mornings 5 Burpees Strength Metcon (Weight) EMOM x 3 MINUTES 5 High Hang Power Clean -Into- EMOM x 4 MINUTES 4 Hang Power Clean -Into- EMOM x 5 MINUTES 3 Power Cleans […]
Sunday
CrossFit Upper Keys – CrossFit Warm-up Warm-up (No Measure) 2 ROUNDS 5/5 Bodyweight Split Squats :30/:30 KB Mixed Grip Hold 10 Bodyweight Alt. Step-Ups 5 Scap Push-Ups Into … 2 ROUNDS 5/5 Mixed Grip KB Split Squats 10 Box Jump Overs 5 Push-Up Negatives 10 Glute Bridge-Ups Strength Metcon (Weight) 3 SETS FOR QUALITY 8/8 […]
Saturday
CrossFit Upper Keys – CrossFit Warm-up Warm-up (No Measure) WITH A PARTNER … 3 ROUNDS EACH (5 MIN CAP) P1: :30 Row P2: 4 Burpees + 10 Sit-ups Workout Metcon (Time) FOR TIME 150/120 Cal Row* *Every 1:30 complete 15 Sit-Ups. * Consider adding 5 Burpees (Score is Time) Partner Workout Option Metcon (Time) IN […]
Friday
CrossFit Upper Keys – CrossFit Warm-up Warm-up (No Measure) TABATA (Work :20 / Rest :10) Ring Rows Barbell Deadlifts Kip Swings Jumping Air Squats High Plank – Lo Plank Sit-Ups Hollow Hold Superman’s RX+ Strength Power Clean (5-5-5-5-5) 5-5-5-5-5* Power Clean *Reps must be unbroken. (Score is Weight) Workout Metcon (AMRAP – Reps) FUN FRIDAY […]
Thursday
CrossFit Upper Keys – CrossFit Warm-up Warm-up (No Measure) EMOM x 6 MINUTES (:45 WORK/ :15 REST) MIN 1: Cal Bike (EZ Pace) MIN 2: Scap Push-Ups MIN 3: Cal Bike (Mod Pace) MIN 4: Lunges MIN 5: Cal Bike (Fast Pace) MIN 6: Bear Crawl Strength Bench Press (8-8-6-6-4) 8-8-6-6-4 Close Grip Bench Press* […]
Wednesday
CrossFit Upper Keys – CrossFit Warm-up Warm-up (No Measure) ON A 5:00 RUNNING CLOCK… 200m Jog Into… 2 SETS 5 Inchworms w/ Push-Up 10 Slow Barbell Good Mornings 10 Slow RDLs Into… Shuttle Run in time remaining… Strength Deadlift (3×5) ON A 15:00 RUNNING CLOCK… 3×5 Deadlift* *Heavy for all Sets. (Score is Weight) Workout […]
Tuesday
CrossFit Upper Keys – CrossFit Warm-up Warm-up (No Measure) ON A 5:00 RUNNING CLOCK… 1 ROUND 10 Slam Ball Deadlifts 10 Slam Ball Strict Press 10 Slow Deadbugs Into… 1 ROUND 10 Slam Balls 10 Tuck-Ups 10 Supermans Into… 1 ROUND 10 Slam Balls 10 V-ups 10 Kip Swings Strength Push Press (3×5) ON A […]
Monday
CrossFit Upper Keys – CrossFit Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 25 Single Unders 8 Wall Ball Deadlifts 8 Wall Ball Strict Press 8 Wall Ball Front Squats Strength Front Squat (3×5) ON A 15:00 RUNNING CLOCK… 3×5 Front Squat* *Heavy for all Sets. (Score is Weight) Workout Metcon (Time) 12 ROUNDS FOR […]
Sunday
CrossFit Upper Keys – CrossFit Warm-up Warm-up (No Measure) EMOM x 6 MINUTES MIN 1 – :25 Lateral Skaters + :25 Shuttle Runs MIN 2 – 5 Glute Bridge-Ups* + Glute Bridge Hold in the remainder of the minute MIN 3 – :25 DB Burpees + :25 DB Push Press Strength Metcon (Weight) 3 SETS […]
Saturday
CrossFit Upper Keys – CrossFit Warm-up Warm-up (No Measure) BUY-IN: PARTNER 800m “Guilt” RUN then… AMRAP 5 8/6 CAL BIKE 10 SLAMBALLS 10 LUNGES 10 PUSH- UPS 10 SLAMBALLS Metcon “CORNUCOPIA” (Time) SOLO WOD FOR TIME 50/40 Cal Bike 50 Slam Balls (20/10) 50 Walking Lunges 25/20 Cal Bike 50 Push-Ups 25/20 Cal Bike 50 […]
