PRIMUS Fitness

Archive for May, 2021

Tuesday, 6-1-2021

Warm-up 12 min EMOM: 1. Light American KBS 2. Box step ups 3. Row 4. Rest WOD Teams of 2 Split reps 25 min AMRAP: 100m sled push (2/1) (split 50m) 30 power cleans (95/65) 30 push press (95/65) 30 V-ups Interested in learning more about PRIMUS CrossFit, Orlando’s premier CrossFit affiliate gym? Contact Us […]

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Memorial Day, 5-31-2021

“Murph” 1 miles run 100 pull-ups 200 push-ups 300 air squats 1 miles run Interested in learning more about PRIMUS CrossFit, Orlando’s premier CrossFit affiliate gym? Contact Us to find out more.

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Saturday, 5-29-2021

Teams of 4 Floor relays (cone-to-cone) Each teammate does 1 round of the following: Bear crawl Walking lunge Burpee broad jump 400m Sled push (2/1) 100m team tire flip Back inside gym – (u-go-I-go, split reps) 80 thrusters (115/85) (135/95) 120 situps 400m Sled push (2/1) 100m team tire flip Back inside gym – (u-go-I-go, […]

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Friday, 5-28-2021

Strength: Warm-up and practice overhead squats. Build up to a medium triple. 5 x 3 overhead squats (medium) WOD warmup – spend 10 minutes warming up snatches, T2B, and muscle-ups. Metcon: “The Trevor” With a running clock and a 20′ cap: 3 rounds for time 6 power snatches 12 toes-to-bar Rest 3 minutes 3 rounds […]

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Hawt Fire, 5-27-2021

LOW 12′ EMOM 50m sled push (empty) 10 good mornings (empty barbell) + 20 mtn climbers 10 DB snatches (light) + 5 push-ups 10 weighted sit-ups MEDIUM 5 rounds of 250m row or 200m run 8 PVC shoot throughs 5 deadlifts (155/105) 15″ rest 1 min rest 7 rounds of “Cindy” 5 pull-ups 10 push-ups […]

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Wednesday, 5-26-2021

Strength: Athlete’s choice weightlifting or Deadlifts Warmup to medium weight 5 x 3 reps Deadlifts (medium to heavy) Metcon – 12′ cap 30-20-10 Wall balls (20/14) Double unders American kettlebell swings (53/35) Rx+: AKS (72/53) Ab-Attack! Cool-down: 30″ on/30″ off Russian twists w/weight Hollow rocks One arm v-ups Interested in learning more about PRIMUS CrossFit, […]

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Tuesday, 5-25-2021

Dynamic warm-up: 10′ EMOM Odds – 2 squat cleans (light to medium) Evens – 100m run Metcon: “Righteous Summer” Teams of 2 (split reps, u-go-I-go) 30 minute window to complete the following: 10 minutes to Establish a 1RM Squat clean Directly into: 1 Mile Run (together) In the remaining time AMRAP: 30 Front Squats 30 […]

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