Sentry Page Protection

CrossFit GMA

CrossFit and Fitness Facility located in the Pembroke Pines Area.

11-1-17

front squats: 5x5

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15min

min 1 - 100’ sb carry

min 2 -  8, weighted dips

min 3  - 4-6, weighted pull-ups

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every 3min x 21

20, cal bike

5, stone to shoulder

Y——— 

5 min plank hold

10/30/17

ANDERSON SQUATS: 6X3 #AS HEAVY AS POSSIBLE

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NOT FOR TIME:

30, KEG LOADS (BUILD IN WEIGHT AS YOU GO)

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4 SETS:

100' LATERAL SLED DRAG (EACH SIDE)

15, WEIGHTED BACK EXTENSIONS

5, STAGGERED RDL (EACH SIDE)

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10 ROUNDS: ON THE BIKE

:15SEC SPRINT

:45SEC SLOW ROLL

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30, AB-WHEEL ROLL-OUTS

- 10, DB Z PRESS FOR EVERY BREAK -

10/25/17

EVERY :90SEC X 10 ROUNDS:

5, WEIGHTED DIPS

3, HEAVY POWER CLEANS

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3 MAX EFFORT SETS:

MAX STRICT PRESS (SANDBAG)

MAX DISTANCE HAND OVER HAND SLED PULL

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8 SETS:

8, SEATED DB Z-PRESS

4, STRICT PULL-UPS

10/16/17

BACK SQUATS: 3X5 (LIGHT-MODERATE LOAD)

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3 SETS: 

100’ YOKE CARRY #HEAVY (KEEP THE SAME WEIGHT FOR ALL 3 SETS)

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3 SETS:

MAX EFFORT CALF RAISES

5, HEAVY ANDERSON SQUATS

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5 x 1MIN WEIGHTED PLANK HOLD

10/12/17

SANDBAG STRICT PRESS: 3X15

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30, SANDBAG TOSSES

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3 MAX EFFORTS SETS:

1MIN MAX STRAIGHT LEG DB DEADLIFTS

1MIN MAX DISTANCE REVERSE SLED DRAG

2MIN REST

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5 SETS:

5 AB WHEELS

5 KB OBLIQUE 

CrossFit Journal: The Performance-Based Lifestyle Resource