Focus – Mon, Jul 10

Crossfit Restoration – Focus Back Squat (10-12 minute superset: 4×6 barbell back squats 4×10 dual kb RDLs RPE 8 *INCREASE WEIGHT FROM LAST WEEK ON SQUATS -SETS AND REPS HAVE GONE DOWN ON SQUATS -Great time to push intensity by adding some weight *INCREASING intensity on RDLS by adding rep) 30 min EMOM: Min 1: […]

Focus – Sat, Jul 8

Crossfit Restoration – Focus 35 minutes: *You and a partner build together to 100 reps of each movement *One partner rests while the other works *Run a 400m together after each 100 rep exercise Wall balls HR push ups Burpee to target (pull up bar) Sandbag walking lunges Sandbag Thrusters Crunches

Focus – Fri, Jul 7

Crossfit Restoration – Focus Strict Press (10-12 minutes: 5×8 strict press 5×16 band pull a-parts RPE 7 ) 26 min AMRAP 15 barbell bench press 15 barbell bent over rows 15 kb or db tricep ext 15 cal ski 40 yd sled sprint

Focus – Wed, Jun 28

Crossfit Restoration – Focus 25 min cap 1 mile run 10 rounds of kb flow: 1 Dead clean 1 Front squat 1 swing INTO 1 overhead snatch/clean 1 reverse lunge, alternate 1 mile run 10 min EMOM: Min 1: 20 yd plate push Min 2: 8 burpees

Focus – Mon, Jun 26

Crossfit Restoration – Focus Monday 5 min AMRAP: 10 wall squats 10 90/90s Back Squat 10 minute superset: 4×8 barbell back squats 4×8 dual kb RDLs RPE 7 -Make sure to complete plenty of warm up sets -All 3 working sets should be at the same weight 15 min 3 minutes to complete 1 round: […]

Focus – Mon, Jun 19

Crossfit Restoration – Focus Monday 5 min AMRAP: 10 wall squats 10 90/90s Back Squat (3×8 back squat 3×8 dual kb RDLs) 25 minutes Increase by 5 reps each round 5 Goblet squats 5 Bulgarian split squats on right 5 Bulgarian split squats on left 5 Sit ups

Focus – Tue, Jun 13

Crossfit Restoration – Focus Tuesday 10 minutes to complete: Set 1:Max strict pull ups in 1 set (no band-use negatives) Set 2:Max strict pull ups in 1 set with light band Set 3:Max strict pull ups in 1 set with medium band Set 4: As many strict pull ups or negatives that you can do […]

Focus – Wed, Jun 7

Crossfit Restoration – Focus 35 min AMRAP: 40 yd sled push 10 burpee box step overs 10 sb clean and press 10 sb snatch 20 sb pull throughs 200m run 5 minutes: stretch/mobility

Focus – Tue, May 30

Crossfit Restoration – Focus 12-15 minute superset: Barbell step up 5×8 ea. Dual kb SL RDL 5×8 ea. PRE 7 15 minutes: Add 2 reps each round 2 dual FR walking lunges 2 dual russian swings 2 dual squats 2 dual push press Finisher: 100 sit ups

Focus – Fri, May 26

Crossfit Restoration – Focus Partner up: 10 min AMRAP Partner A: 200m sprint Partner B: pinch grip hold-2 plates Then, 30 min to complete the remaining class 4 Rounds 15 barbell bicep curls 15 lying pullovers on bench 30 sec active hang on rig 16 forward leg throughs 16 bear plank shoulder taps 30 sec […]