Barnes Corner CrossFit – CrossFit Back Squat (5×5+) 5 sets of MAX Reps at 65/70/75/80/85% Practice low bar position Superset with barbell curls Barbell Arm Curls (5 sets) Improving bicep strength will help with our pulling movements. Annie’s On The Run (Time) “Annie’s On the Run” 50 Double-Unders, 50 Abmat Sit-Ups, 200 Meter Run 40...Read More
Barnes Corner CrossFit – CrossFit Fundamentals Friday’s are now RED Friday. Wear a red shirt today, in honor of those deployed overseas. Gymnastics Spend 10 minutes working on being upside down. HSPU, Handstands, Walks, rolls, cartwheels… Wingman (Time) “Wingman” Teams of 2: 100 Burpees 100 Toes to Bar 100 Jumping Lunges 100 Kettlebell Swings (53/35)...Read More
Barnes Corner CrossFit – CrossFit Fundamentals Thursday’s are now “Bring a friend Thursday”. Let’s make our house welcoming! Single Arm Dumbell Press (5-5-5-5-5) Superset with RDL. Romanian Deadlift (RDL) (5-5-5-5-5 ) Keep weight light. Set-up: •Tall posture and neutral spine •Breathe-and-brace •Power position Performance: •Push the hips back •Keep the bar close (sliding against the...Read More
Barnes Corner CrossFit – CrossFit Fundamentals This is our first week in our new progression on the Olympic lifts. Each week, the loading, repetitions, and time domains will adjust. Burgener Warm-up (No Measure) BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2″, 4″, 6″ 5....Read More
Barnes Corner CrossFit – CrossFit Suns Out. Guns Out (Time) Teams of 3 3 Rounds 100 Bench Press Rx+(135/95) Rx(115/75) 100 Calorie Row. Teams can break up the work as they see fit. Extra Work Paralette Dips (21-15-9) Tricep Arm strength will help our presses Double-Unders (Spend 3-5 minutes practicing) Single-Single-Double amrapRead More
