CrossFit Temporary Insanity

10653 G Ave. #301-302

Hesperia, CA 92345

(760) 985-5890

info@crossfittemporaryinsanity.com

Saturday

Strong Man @ 8am & Open Gym from 8-10am

Friday

Open Gym

 

Thursday

Tire flip practice

 

Then,

3 minute AMRAP:

Max distance tire flip

Then,

As many burpees as possible in 7 minutes.

 


Wednesday

For time:

18 pull ups

18 ring dips

12 alternating dumbbell squat snatches (6 each arm) #55/35

15 pull ups

15 ring dips

10 alt. db squat snatches #55/35

12 pull ups

12 ring dips

8 alt. db squat snatches #55/35

Tuesday

3 rounds for time:

400 m run

25 air squats

20 GHD sit ups

Monday

'Crossfit Total'

3 attempts at each movement to find a

Back squat, 1 rep max

Strict shoulder press, 1 rep max

Deadlift, 1 rep max

Score = total combined weight of all 3 max lifts

 

Then,

1000 m row for time

Saturday

8:30am strongman WOD

9am Regular WOD or open gym depending on attendence

Friday

Open Gym

Thursday

For time:

50-40-30-20-10

Air squats

DU

Wednesday

Gym open for normal classes today for now.

 

Strength

Front squat:

5x5 working to your 5rm on last set.

 

Conditioning

AMRAP 20 of:

15 Cal Row

15 Box Jump Overs, 24/20

15 KB Goblet Squats, 2/1.5-pood

 

*Extra credit midline Conditioning

2 Giant Sets of:

15 GHDSU

15 Hip Extensions

15 second Hollow Hold

* A giant set is not for time, but move with purpose from movement to movement.  After completing the cycle rest 2-3 mins before starting the cycle again.

Page 1 of 148

Start
Prev
1

High Desert Rolfing

Mobility WOD
CrossFit Journal: The Performance-Based Lifestyle Resource Forging Elite Websites RokFit