Acme CrossFit – CrossFit https://www.lurongliving.com/challenge/images/custom/workouts/benchmark_1_capacity_tester.pdf Warm-up Warm-up (No Measure) Run 400m then 12 minutes 5 Overhead Towel Pull (1 sec hold) 5 Behind the back Towel Pull (1 sec hold) 5/side Lateral Lunge 5 shoulder to overhead (progress in load)…

Acme 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 Skill 4 minutes (steady) Hang Muscle Cleans (45#/35#) – 10 Front Squats…

Acme CrossFit – CrossFit Warm-up Warm-up (No Measure) Skill Metcon Grace (Time) For Time: 30 Clean and Jerks, 135# / 95#compare to 1/29/14 Mobility

Acme CrossFit – CrossFit Warm-up Warm-up (No Measure) 4 minutes double unders 2x 10 pull-ups 20s goblet squat 10 inch worm 5 seated box jumps Skill practice forward rolls 2-3x hollow hold 15s tight arch 15s Metcon Adrian (Time) 7…

Acme 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 Dipsonly 1 round Metcon :15: Metcon (Time) 9/11 Memorial WOD Row/Run 2001m then…

Acme CrossFit – CrossFit Warm-up Warm-up (No Measure) 400m run 15/side arm circles – forward and reverse bear crawl forward bear crawl backward lunge with twist 1 min squat hold 400m run Metcon Metcon (Time) Five rounds for time of:…

Acme CrossFit – CrossFit Warm-up Warm-up (No Measure) 4 minutes double under practice 10 PVC passthru Bear Crawl – Forward Bear Crawl – Backward 25 yd Carioca R/L 15 perfect/ light Wall Ball Shots 10 Ring Rows 15 sec Pull…

Acme CrossFit – CrossFit Warm-up Run 400m 15 PVC passthru hold 1 minute in the bottom of squat (knees pushed out, working through end range with ankles) Burgener Warm-up (No Measure) BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High…

Acme CrossFit – CrossFit Warm-up Warm-up (No Measure) 400m run squat walk bear crawl 10 side lunges (parallel shin, reach butt back, knee out, grind thru center) 2 min foam roll/LAX ball thoracic spine sprints Skill thruster (front squat, press)…