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04/25/2019

By on Apr 25, 2019 in Uncategorized | 0 comments

CrossFit Ironside – CrossFit Shoulder Press (5 Rep Max) Opt. 1: 50%x5, 60%x3, 70%x2, 75%x1, 80%x1, 85%x5+ Opt. 2: 4×5 @ 77.5% of 1RM Metcon (Time) 10 Rounds: 10 KB Swings 30 Double-unders/ Attempts or 60 Single-unders (Rx+) 52/35 Metcon (AMRAP – Reps) 3 Rounds: ME Dumbell Curls ME Close-grip Pushups -Rest 2-3...

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04/24/2019

By on Apr 24, 2019 in Uncategorized | 0 comments

CrossFit Ironside – CrossFit Clean (1 Rep Max) Opt.1: Test 1 RM Opt. 2: 3×1 @ 90% of 1 RM Opt. 3: Technique Complex 1 Clean Pull 1 Clean High-pull 1 Clean (Build to a heavy single) Metcon (AMRAP – Reps) 2 Rounds: 2 min AMRAP: 200 M. Run + (Rx) ME Pull-ups/ (Rx+) Muscle-ups -Rest 1 min- 2 min AMRAP: 200 M. Run + ME(Rx) Wallballs/(Rx+) Thrusters -Rest 1 min- Metcon (AMRAP – Rounds and Reps) Optional Accessory Work: 8 min AMRAP: 15 Knees-to-chest 30 R....

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04/23/2019

By on Apr 23, 2019 in Uncategorized | 0 comments

CrossFit Ironside – CrossFit Bench Press (Test 8 rep max) Opt. 1: Test 8RM Opt. 2: 5×8 @ 60% of 1RM Opt. 3: Super-set DB Bench + Ring-rows Metcon (AMRAP – Rounds and Reps) 10 min AMRAP: 5 Burpees 10 DB Deadlifts 5 Burpees 10 DB H. Cleans Rx+ 50/35 Metcon (AMRAP – Rounds and Reps) Optional Accessory Work: 8 min AMRAP 10 Dumbbell L. Raises 10 Dumbbell...

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04/22/2019

By on Apr 22, 2019 in Uncategorized | 0 comments

CrossFit Ironside – CrossFit Front Squat (3 Rep Max) Opt. 1: Test 3 Rep Max Opt. 2: 5×3@ 82.5% of 1 RM Opt. 3: Superset Front Squat + Back Squat @ 50% of 1RM Front Squat Metcon (Time) 5 Rounds: (Rx) 200 M. Run 5 STO Presses 95/65 10 Knees-to-chest 5 STO Presses (Rx+) 200 M. Run 5 Strict HSPUs 10 TTB’s 5 Strict HSPUs Metcon (Weight) Optional ASSistance Work: 5×10 Barbell Backrack Lunges Start light work to a heavy...

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04/20/2019

By on Apr 20, 2019 in Uncategorized | 0 comments

CrossFit Ironside – CrossFit Deadlift (3 Rep Max) Opt. 1: 50%x5, 60%x3, 70%x2, 75%x1, 80%x1, 85%x1, 90%x3+ Opt. 2: 5×3@ 82.5% of 1RM Opt. 3: 3×10 @ 65% of 1RM Metcon (Time) 3 Rounds: (Rx) 10 Pullups 10 Cleans 95/65 10 Barbell Burpees (Rx+) 25 Pullups 10 Squat Cleans 135/95 10 Barbell Burpees Metcon (No Measure) Optional Accessory Work: 10 mins Handstand Hold/Walk...

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04/19/2019

By on Apr 19, 2019 in Uncategorized | 0 comments

CrossFit Ironside – CrossFit Split Jerk (1 Rep Max) Opt. 1: test out 1RM Opt. 2: shouler Press 1 RM Opt.3: Push press 1RM Metcon (AMRAP – Rounds and Reps) 13 min AMRAP 15/12 Calorie Row 10 DB Pressess/ HSPUs 10 1-arm Snatches 1 Rope Climb Metcon (AMRAP – Reps) Optional Accessory Work: 3 Rounds ME 1-legged V-ups +...

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