THURSDAY 12292022
STRETCH DAY! 25 min stretch or Find a 5 RM STRICT PRESS ACTIVE RECOVERY 5 Rounds: 3min Row 2min Bike 1 min burpee @ 70% max HR
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crossfitquispamsis
- Dec 27, 2022
- 1 min
Wednesday 12282022
WARMUP Deadlift Set 1 – 5 reps @ 65-75% Set 2 – 5 reps @ 65-75% Set 3 – 3 reps @ 65-75% Set 4 – 3 reps @ 65-75% Rest as needed...
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crossfitquispamsis
- Dec 26, 2022
- 1 min
Tuesday 12272022
strength work 15-12-9 Reps for Time: Inverted Barbell Row (feet elevated) Russian Dip/or reg dips on 30” box STRICT Handstand Push up...
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crossfitquispamsis
- Dec 22, 2022
- 1 min
Friyahhh12232022
Warmup CORE - TABATA DEADBUGS BIRDOGS Choice of FS or OHS based on limiter/priority. Front Squat Set 1 – 4 reps @ 80%. Set 2 – 4 reps @...
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crossfitquispamsis
- Dec 21, 2022
- 1 min
Thursday 12222022
Stretch Day 20 min warmup 5 min 12 DAYS CHRISTMAS 1 burpee 2 Boxjumps 24/20 3 Hspu/ push-ups 4 clean jerks 95/65 5 push-ups 6 toes to bar...
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crossfitquispamsis
- Dec 20, 2022
- 1 min
Wednesday 12212022
5 alternating sets of: 6 medball hip toss in to wall (3 each side ) Deadlifts 5–5-5-5-5 build to a strong set. Wod As Many Rounds and...
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crossfitquispamsis
- Dec 19, 2022
- 1 min
Tuesday 12202022
STRENGTH Barbell Bench Press Set 1 – 5 reps @ 85% Set 2 – 3 reps @ 92-95% Set 3 – 1 rep @ 100+% last set amrap if you can at max....
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crossfitquispamsis
- Dec 18, 2022
- 1 min
MONDAY 12192022
WARMUP core - tabata side planks STRENGTH 1 Pause Back Squat *2 sec pause in bottom *Build to a strong single for the day with good...
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crossfitquispamsis
- Dec 15, 2022
- 1 min
FRIYAHHHH 12162022
STRENGTH oh squats 3-3-3-3-3-3 3 sec pause in the bottom -Building WOD “POPSICLE” 9 MIN AMRAP 115/80 5 DEADLIFTS 4 HANG SQUAT SNATCH 3 OH...
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crossfitquispamsis
- Dec 14, 2022
- 1 min
Thursday 12152022
Warmup Core Tabata -hollow hold -bird dogs STRENGTH Bench press 3-3-3-3-3-3 PAUSE 1 sec on chest WOD “COLD TOILET SEAT“ 18 min Amrap...
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crossfitquispamsis
- Dec 13, 2022
- 1 min
Wednesday 12142022
WARMUP A.Every minute, for 5 minutes (5 sets): 4 Hover Deadlifts @ 45-60% *lower to 1" off floor B.Split Jerk (Pause in Dip) 6 sets of 1...
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crossfitquispamsis
- Dec 12, 2022
- 1 min
Tuesday 12132022
WARMUP A. 10 min parallette press to handstand practice OR upper push pull practice B. Sprint Chipper 1-2-3-4-5 Reps for Time: Sandbag...
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crossfitquispamsis
- Dec 11, 2022
- 1 min
Monday 12122022
WARMUP STRENGTH E2MOM Power Snatch 3 reps @ 65% 3 reps @ 70% 3 reps @ 75% *Focus on receiving slightly above parallel and working...
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crossfitquispamsis
- Dec 8, 2022
- 1 min
Friyahhh 12092022
WARMUP - CORE - tabata hollow rocks banded squats STRENGTH - Front Squats Set 1 – 4 reps @ 80% Set 2 – 4 reps @ 85% Set 3 – 4 reps @...
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crossfitquispamsis
- Dec 7, 2022
- 1 min
Thursday 12082022
STRETCH DAY Barbell Bench Press 3 sets of 5 reps Rest as needed *Build to 80% for final set and do AMRAP UB ACTIVE RECOVERY WOD 20 min...
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crossfitquispamsis
- Dec 6, 2022
- 1 min
Wednesday 12072022
WARMUP STRENGTH Mock Olympic Lifting Meet: Part 1: Find a 1RM Snatch in 3 Attempts, 1 Attempt Every 2 minutes 0-2 - 1 attempt 2-4 -1...
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crossfitquispamsis
- Dec 5, 2022
- 1 min
Tuesday 12062022
WARMUP gymnastics/ grunt work 2RDS max strict pull-ups / band Sandbag Carry 50 feet max strict ring dips / band Sandbag Carry 50 feet Max...
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crossfitquispamsis
- Dec 4, 2022
- 1 min
Monday 11052022
WARMUP STRENGTH Shoulder Press Set 1 – 6 reps @ 65% Set 2 – 6 reps @ 75% Set 3 – 6 reps @ 85% Set 4 – 6 reps @ 90% based off 5 RM 3...
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crossfitquispamsis
- Dec 1, 2022
- 1 min
Friyahhh12022022
WARMUP STRENGTH Choice of FS or OHS based on limiter/priority. Front Squat/ OH Squat Set 1 – 6 reps @ 65% Set 2 – 6 reps @ 75% Set 3...
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crossfitquispamsis
- Nov 30, 2022
- 1 min
Thursday 12012022
STRETCH DAY 20 min Box Squat3 sets of 5 reps @ 75-80% Rest between sets *% based of 1RM back squat *Sit to Parallel OPTIONAL RECOVERY...
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