15 minutes to complete:
Clean and Jerk 5-5-3-3-3-1-1-1-1 reps
15 Minute EMOTM of:
1: 20/15 Calorie Row
2: 5 Handstand Push-ups
3: Rest
No sign up required
Space limited, sign up required
28 Minute EMOTM of:
1: 20 Weighted Lunges
2: 5 Pike Handstand Push-ups
3: Max Object Row
4: Rest
If you answered YES to any of these questions, come check out our NEW FREE WORKSHOP:
This workshop is led by Jordan, a Personal Trainer and Wellness Coach, who specializes in injury recovery and prevention. During each 45 minute workshop we will target two key areas that impact most CrossFitters: back pain management, and shoulder and joint health.
This workshop is designed to be a supplement to your current CrossFit classes. No matter what level you are at, this workshop is designed to increase performance and decrease risk of injury. We will focus on creating healthy movement patterns to decrease low back pain and keep you moving for years to come.
This rehab workshop is like a vitamin. It is supplemental to your existing CrossFit class. It nourishes your body and gives your fitness diet what it needs to progress. Grab a friend, grab a mask, and come check it out!
Please sign up by logging onto Pike13, or click here. For more information email Jordan.Lee.iverson@gmail.com. Classes are limited to 10 people so reserve your spot now!
Every 2:00 for 6 sets:
Front Squat, 4 reps
12 minute AMRAP of:
9 Front Squats, 135/95-lbs.
60 Double-unders
18 minute AMRAP of:
9 Burpees
18 Goblet Squats
60 Double-taps
30 minute AMRAP of:
10 Chest to Bar Pull-ups
200m Run
20 DB Hang Clean and Jerk, 50/35-lbs.
200m Run
Rest 2:00
20 minute AMRAP of:
10 Bent over object row
200m Run
10 Object Cleans
200m Run
Rest Day
“RJ” Remixed
For Time:
3000m Run
15 Rope Climbs
150 Push ups
*Partition as needed
For Time:
3000m Run
50 Toes-to-Target
150 Push ups
*Partition as needed
Back Squat 3-3-3-3-3 reps
Squat Clean 3-3-3-3-3 reps
Power Snatch 3-3-3-3-3 reps
Tabata:
Air Squat
Object Push Press
Lunges
Push-ups
Object Cleans
5 rounds for Max reps of:
2:00 Box Jumps, 24”/20”
2:00 Burpees
2:00 Double-unders
5 rounds for Max reps of:
2:00 Box Jumps or Jumping Squats
2:00 Burpees
2:00 Double-taps
At 0:00
For time:
30 Pull-ups
60 Goblet Squats
90 second Handstand Hold
At 10:00
For time:
25 Chest to Bar Pull-ups
50 Kettlebell Thrusters
75 second Handstand Hold
At 20:00
For time:
20 Ring Muscle-ups
40 Kettlebell Head Cutters
60 second Handstand Hold
*with a single 53/35-lb. KB.
3 Rounds for Time:
25 single-arm object rows, each arm
50 Goblet Squats
75 Second Handstand Hold
Every 3:00 for 15 minutes:
Deadlift, 5 reps
15 minute AMRAP of:
Run 300m
9 Devils Press, 50/35-lbs.
21 minute AMRAP of:
Run 300m
9 Burpee Object Deadlift
6 Object Push Press
Every 6:00 for 6 sets:
15 Toes-to-Bar
18 Dumbbell Snatches, 50/35-lbs.
21 Calorie Row
Every 6:00 for 6 sets:
15 Toes-to-Target
18 Object Snatches
300m Run
