by Larris H. | Oct 20, 2016
GENERAL PHYSICAL PREPARATION WARM UP 0-10 minutes 3 Sets 5 Deadlifts 5 Muscle Cleans 5 Front Squats 5 Squat Cleans 5 Snatch Balance *20s pigeon pose each side after each set. Add weight after each set but keep loads light STRENGTH/SKILL 10-30 minutes Speed Front...
by Larris H. | Oct 19, 2016
One of the things that makes CrossFIt Prelude the best gym and fitness facility in Richmond, Virginia, is our coaches, personal trainers, and members focus on developing good habits in our members. Below are 7 habits that will help you on your fitness journey. 1....
by Larris H. | Oct 19, 2016
GENERAL PHYSICAL PREPARATION WARM UP 0-10 minutes 6 Minutes with Empty Barbell 4 Strict Press 4 Push Press 4 Push jerks 4 Split Jerks 10 Scap push-ups ea set *Slow and controlled STRENGTH/SKILL 10-30 minutes Farmer’s Carry (4 X 100 meters AHAP) * 90 seconds rest...
by Larris H. | Oct 17, 2016
GENERAL PHYSICAL PREPARATION WARM UP 0-10 minutes 6 minutes 4 Empty Bar Strict Press 4 Empty Bar Push Press 10 Air Squats 3 Handstand Push Ups, or 10 push ups STRENGTH/SKILL 10-30 minutes Jerk (any style) (10 X 2) * if you are not proficient in the Jerk, you will...
by Larris H. | Oct 17, 2016
GENERAL PHYSICAL PREPARATION WARM UP 0-10 minutes 10 Pass Throughs 10 Around the worlds 10 OHS 20 seconds Lat Stretch Then 2 sets with Empty Bar 10 Power Cleans 10 Thrusters 10 Front Rack Reverse Lunges in place (total) METABOLIC CONDITIONING 10-30 minutes Metcon...
