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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crossfitquispamsis
- Nov 29, 2022
- 1 min
Wednesday113022
WARMUP STRENGTH SPLIT JERKS up to 10 min Set 1 – 3reps @ 65%Set 2 – 2reps @ 75%Set 3 –1rep@80-85% 10 min DEADLIFTS1 Deadlift @ 85-90%...
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crossfitquispamsis
- Nov 28, 2022
- 1 min
Tuesday 11292022
WARMUP CORE - tabata plank dead bugs SKILLS Strict Handstand Push-Up/ seated z press 5 sets of 5-10 reps reps Rest 1 minute between sets...
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crossfitquispamsis
- Nov 27, 2022
- 1 min
monday 11282022
STRENGTH Clean and jerk work to 80%-85% for 1 rep EMOM 3 1 clean and jerk @70% WOD 2 min amrap 25 double unders /singles 5 ddbl db power...
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crossfitquispamsis
- Nov 24, 2022
- 1 min
Friyahhhh 11252022
warmup Front squats 8-8-6-6 60-65-70-75% WOD Amrap 4 minutes: Bike 15/10 calories 20 Toes to Rings rest 2 min Amrap 4 Row 15/10...
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crossfitquispamsis
- Nov 23, 2022
- 1 min
thursday 11252022
stretch day 25 min 2rds 1 lap 5 jj 4 airsquats 3 lunges 2 sit-ups 1 push-up BENCH PRESS 10-10-8-8 60-65-70-70% WOD ACTIVE RECOVERY 20 min...
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crossfitquispamsis
- Nov 22, 2022
- 1 min
wednesday 11232022
warmup Deadlift work up to 88% Wod 3 rds 15 oh squats 95/65 2 rope climbs / 10 dbl kb bent over rows rest 2 min 3 rds 15 thrusters 95/65...
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crossfitquispamsis
- Nov 21, 2022
- 1 min
Tuesday 11222022
warmup STRENGTH BACK SQUATS 15 min Work up to 97% Wod level 1 5rds 30 min cap 400 m run 50 double unders 500/400 m row 8 burpee box jump...
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crossfitquispamsis
- Nov 20, 2022
- 1 min
Monday 11212022
warmup core - Tabata deficit-hip taps 45 lbs plate Snatch 3-3-2-2-2 65-68-70-70-70% WOD Level 1 12 min amrap 3 wall facing Hspu 6 hang...
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crossfitquispamsis
- Nov 17, 2022
- 1 min
Friyahhh 11182022
Front squats 10-10-8-8 60-65-70-75% WOD level 1 EMOM 5 min 1 rope climbs min 2 Hsw min3 rest min 4 muscle ups min 5 shuttle runs rest 2...
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crossfitquispamsis
- Nov 16, 2022
- 1 min
Thursday 11172022
STRETCHING 20 min stretch WOD 70 double unders /70 singles 7 wall walks /x10 shoulder taps rest 50 double unders 5 wall walks rest 30...
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crossfitquispamsis
- Nov 15, 2022
- 1 min
WEDNESDAY11162022
STRENGTH BEHIND THE NECK SPLIT JERK WORK TO A HEAVY WOD 24min Broken AMRAP: 1min on, 1min off: 7 PUSH PRESS @ 115/75# 7 TTB/ FLOOR WIPERS...
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crossfitquispamsis
- Nov 14, 2022
- 1 min
Tuesday 11152022
warmup Core - tabata -L-sit holds / rings / floor -weighted barbell glute bridges Strength back squats work to 92.5 % 5 reps @ 77& 82.5%...
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crossfitquispamsis
- Nov 13, 2022
- 1 min
MONDAY 11142022
WARMUP CORE TABATA KB BICYCLES PLANK KB TAPS STRENGTH SNATCH 2-2-1-1-1-1 80/83/85/88/90/93/95% WOD RX 5 Sets: 2min Clock: 12 Deadlifts @...
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crossfitquispamsis
- Nov 9, 2022
- 1 min
Thursday 11102022
STRETCH DAY ! 25 min DEADLIFT BUILD TO 90% 3x5@85% hand release WOD 10 rds 10 shuttle sprints 10 wall balls20/14
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crossfitquispamsis
- Nov 8, 2022
- 1 min
WEDNESDAY 11082022
WARMUP STRENGTH SPLIT JERK 3-3-2-2-2 60-65-70-75-80% WOD 3 rds -8 double db hang Power clean 50/ 35’s -25 ‘FRWL 50/35’s -8 burpee box...
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crossfitquispamsis
- Nov 7, 2022
- 1 min
Tuesday 11082022
WARMUP CORE - tabata vtucks hollow holds STRENGTH BACK SQUATS WORK TO 90% then ., 5-5-5reps @ 75-80-85% WOD 15-12-9 cal row ctb pull-ups...
141 views0 comments
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