Tuesday 01112022
warmup core - tabata vtucks hollow hold STRENGTH Back Squats build to 87.5% Hit 77-82.5% 3x5 reps WOD 3 rds 15/12 cal bike 10 burpee...
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crossfitquispamsis
- Oct 30
- 1 min
HAPPY HALLOWEEN MONDAY 10312022
WARMUP CORE- TABATA HIP TAPS SQUAT SNATCH 2-2-2-1-1-1-1 75-78-80-83-85-88%-88% WOD 21-15-9: KB Single arm Hang Snatch @ 53/35lbs Box...
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crossfitquispamsis
- Oct 27
- 1 min
FRIYAHHHH 10282022
Warmup strength Find a 5 RM Front Squat or Oh Squat Wod For time 2 rds 200 m run 4RMU/wall walks 8 Thrusters 135/95 40 double unders /60...
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crossfitquispamsis
- Oct 26
- 1 min
Thursday 10272022
STRETCH Day 25 min! Bench press find a 5 Rm Optional Recovery Bike or Run Run 5 k / Run 3.5 k Run 1.6 k
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crossfitquispamsis
- Oct 25
- 1 min
WEDNESDAY10262022
WARMUP STRENGTH SPLIT JERK 5-4-3-3-3 65-65-70-70-70% WOD 3 Rounds For Time: 15/12 BIKE /ROW 12 Front Squats @ 75/55lbs rest 4min 3 Rounds...
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crossfitquispamsis
- Oct 24
- 1 min
TUESDAY10252022
WARMUP TABATA SINGLE LEG OVER KB PLANK KB TOUCH HSW SKILLS GET SOME A. Every 20 sec x 15 reps: 1 ""lunge to kick ups"" into the wall...
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crossfitquispamsis
- Oct 23
- 1 min
Monday 10232022
WARMUP CORE hip taps Strength- Back squats work up to 80%then 4x3 reps@80% WOD 20 Min EMOM Min1 -10 deadlifts 225/155 Min2 -12 GHD/ abmat...
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crossfitquispamsis
- Oct 20
- 1 min
FRIYAHHHH 10212022
warmup core -pausing weighted glute bridges -wipers STRENGTH DEADLIFTS 4-3-2-2-1-1-1 work to a heavy WOD 18 min amrap 200m run 2 Rope...
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crossfitquispamsis
- Oct 19
- 1 min
Thursday 10202022
20 min STRETCH optional BENCH PRESS FIND A 3RM Active recovery 20 min bike every 2min 12 single leg vups - use a plate if your feeling...
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crossfitquispamsis
- Oct 18
- 1 min
WEDNESDAY 10192022
WARMUP CORE tabata medballdead bugs single leg Alternating fire hydrants STRENGTH Front squats for time 30 reps@65%from rack SKILLS 3rds...
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crossfitquispamsis
- Oct 17
- 1 min
Tuesday 10182022
warmup tabata core STRENGTH EMOM 8 1 power clean 1 hang squat clean 1 split jerk @65% WOD In a 20 min running clock 0:00-2:00 max ttb /...
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crossfitquispamsis
- Oct 16
- 1 min
MONDAY10172022
10 minute warmup: 100m jog 5 burpees 5 toe touch squats 5 ring rows TABATA CORE- 1POWER SNATCH +1 SQUAT SNATCH 2-2-2-2-2-2 @65-75% 16 MIN...
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crossfitquispamsis
- Oct 13
- 1 min
Friyahhhh 10142022
WARMUP COREx2 1.10 side plank leg lifts/ ea L-sit hold 30 sec Sorensen hold 45sec 10 / side Tall kneeling landmine anti rotation skills...
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crossfitquispamsis
- Oct 12
- 1 min
THURSDAY10132022
STRETCH DAY 20 MIN! FRONT SQUAT Front Squat w/ Bands @ 21X1: 2X 8 sets 35-55% 1RM Speed focus/power driving out of hole, should be...
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crossfitquispamsis
- Oct 11
- 1 min
WEDNESDAY10122022
WARMUP POWER CLEAN + SEATED BOX JUMP EMOM x 10: 1 PC @ 70-75% + 2 Seated Box Jumps = 3 reps per set Step down/reset b/t each rep - focus...
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crossfitquispamsis
- Oct 10
- 1 min
TUESDAY10112022
BACK SQUAT 10 min Find a 3RM 10 min CAP 30 squat snatch@85% WOD 6 min AMRAP: 2 DB Power snatch @ 50/35lbs 8 DB Box Step Ups @50/35lbs 4...
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crossfitquispamsis
- Oct 6
- 1 min
FRIYAHHH 10072022
CORE 3 sets: 1. Side Plank Lateral Leg Lifts on Elbow: 15 sec AMRAP/side 2. L-Sit Hold: 45 sec 3. GHD /BOX Sorenson Hold: 45 sec 4. Tall...
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crossfitquispamsis
- Oct 5
- 1 min
THURSDAY10062022
STRETCH DAY 20 MIN SNATCH PULL + SQUAT SNATCH Rest 2 min 82-86% 1RM Quick drop/reset b/t sn pull & sn, rest 10 sec b/t reps Build each...
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crossfitquispamsis
- Oct 4
- 1 min
WEDNESDAY10052022
WARMUP SQUAT CLEANS EMOM x 5: 1 rep @ 77-80% EMOM x 4: 1 rep @ 82-84% EMOM x 3: 1 rep @ 86-90% NO REST Front Squat Clusters: 1.1.1 x 3...
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crossfitquispamsis
- Oct 3
- 1 min
TUESDAY10042022
PUSH JERKS FROM RACK 1 rep every 45 sec x 12 reps 65-70% 1RM SJ ROWING 500/425m on the 3min for 6 sets @ fastest sustainable effort Score...
172 views0 comments