Barnes Corner CrossFit – CrossFit Warm-up (No Measure) SQUAT PRIMER 3 Rounds: 5 Single Leg Box Step Ups per side 5 Waiter Squats per sideOn the single leg box step-ups, focus on pulling yourself to extension as opposed to pushing. We are looking to activate the hamstrings by pulling through our heel on the box....Read More
Barnes Corner CrossFit – CrossFit Gymnastics Handstand Push-ups (Skillwork) Minutes 0:00 – 10:00: Skillwork Lesson & Practice Minutes 10:00-15:00 Handstand Floater Practice (or Free Standing Handstand Practice) A handstand floater is kickup to the wall, and slowly peeling one foot at a time off the wall in an effort to find time in a free-standing...Read More
Barnes Corner CrossFit – CrossFit Play Dead (3 Rounds for reps) Part #1 In a 5:00 Window: 600 Meter Run In Time Remaining AMRAP: 12 Deadlifts (185/135)(135/95) 12 Barbell-Facing Burpees Rest 5:00 Part #2 In a 5:00 Window: 400 Meter Run In Time Remaining AMRAP: 9 Deadlifts (225/155)(185/115) 9 Barbell-Facing Burpees Rest 5:00 Part #3...Read More
Barnes Corner CrossFit – CrossFit Bleached (Time) 27-21-15-9 Cal Row KB Swing (53/35) OH Squats (75/55)If No Rower is Available, Run 400,300,200,100m Back Squat (10-8-6-4-2) 10 Reps @ 65% of estimated 1RM Back Squat 8 Reps @ 70% of estimated 1RM Back Squat 6 Reps @ 75% of estimated 1RM Back Squat 4 Reps @...Read More
Barnes Corner CrossFit – CrossFit Pull-ups (5 sets max reps) Rest 2 Min Between Sets Over The Hill (Time) 3 Rounds: 800 Meter Run 21 Toes to Bar 15 Hang Power Snatches (95/65)Read More
Barnes Corner CrossFit – CrossFit Deadlift (7×3 starting at 65% building to a heavy set of 3) Scarface (Time) 21-18-15-12-9-6-3 DU’s Deadlift (135/95) PushupsDeadlift should be unbroken every set. Metcon (No Measure) CASH OUT: 2 Rounds: 200M Sled Push (1/2 BW) 200M Sled Pull (BODYWEIGHT)Read More
Barnes Corner CrossFit – CrossFit Christmas In July (Time) 1(00) meter run 2 HSPU (2 mats)(1 mat) (deficit) 3 burpees 4 front squats (65/45)(95/65)(115/95) 5 shoulder to over head (same bar) 6 KB swings (35/26)(53/35)(70/53) 7 box jumps (20/18)(24/20)(30/24) 8 sit ups (L3- GHD) 9 air squats 10 toes to bar (k2e)(t2b) 11 hand release...Read More
Barnes Corner CrossFit – CrossFit Squat Clean (7 Sets of 3 Position Clean + Split Jerk Complex) Starting at 50% 1RM https://youtu.be/v-YK8VjMoEg 1. from the floor. 2. from knee level. 3. from mid-thigh, or power position. 4. split jerk finishes the complex. Full Split (AMRAP – Rounds) In Teams of 2… AMRAP 20: 5 Front...Read More
