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Wednesday: SPP and/or Hypertrophy

Acme CrossFit – Power Athlete View Public Whiteboard Weightlifting cycle a+b+c, 4 times a: Front Raise (4×15) b: dumbbell later raise (4×15) c: seated dumbbell press (4×15) IsoStability 5x 1:00/leg Fire Hydrant (30s max rep, 30s iso hold at top) 20 dumbbell RDL (back FLAT!) 50/35# 5s side pillar hold hip drop and reach

Wednesday 7/1/2015

Acme CrossFit – CrossFit View Public Whiteboard Warm-up Coach Led Skill 8 Min EMOM Min 1: 1-50′ Sled Push (3 plates/2 plates) Min 2: 30 sec Farmers Carry 53/35 KB Min 3: 30 sec Tire Flips Min 4: 10 Sledge Hammers Twice through for total of 8 Min **Can start at any station Metcon Metcon […]

Tuesday: Deadlift, IsoStability

Acme CrossFit – Power Athlete View Public Whiteboard Warm-up 3x 30s partner resisted plank 2x Spiderman complex to vertical rotation 2x seesaw walk to burpee 3 scap pullup hold with twist L and R then 1x manual resistance hamstring and dynamic pushup Weightlifting Deadlift (1×5) We are only getting 5 heavy reps here, one working […]

Tuesday 6/30/2015

Acme CrossFit – CrossFit View Public Whiteboard Warm-up Coach Led Metcon Nutts (Time) 10 Handstand Push-ups 15 Deadlifts, 250# 25 Box Jumps, 30″ 50 Pull-ups 100 Wall-Ball Shots, 20# 200 Double-Unders 400m Run with a 45# PlateIn honor of Lieutenant Andrew Richard Nuttall, 30, stationed in Edmonton, AB died on December 23, 2009.To learn more […]

Striking 7/1/2015

Acme CrossFit – Striking View Public Whiteboard Metcon (No Measure) WARM UP: 20 Jumping Jacks, 5 inchworms, :30 sec pigeon stretch each side Tabata: Hollow Rocks Bring Sally Up: Jump Squats(jump every time you hear up otherwise hold at bottom of squat Striking Strength (6-5-4-3-2-1) Power Clean bent over row front squat push press back […]

Monday: Agility, Squat, Press

Acme CrossFit – Power Athlete View Public Whiteboard Warm-up 3x 15 yd Banded lateral walks 20 dynamic step ups (10R/10L; good arm swing and stand tall) 45s Alt. contralateral Deadbugs 4 Captain Morgans (1 rep=right+left leg raise, 2R/2L, 4 breath static hold) Sprint Prep 1 (No Measure) Walking high knee hug, think knee up toe […]

Monday 6/29/2015

Acme CrossFit – CrossFit View Public Whiteboard Warm-up Coach Led Weightlifting Clean and Jerk (1 RM) Take 30 min to find your 1RM BUY OUT: ABS Metcon (Time) 30 Abmat Sit-ups 20 Hollow Rocks 10 V-ups Mobility Shoulder floss with lacrosse ball Lat roll out Use lacrosse ball on barbell