1. Conditioning
10-9-8-7-6-5-4-3-2-1
Ring Muscle Ups
*10 D-ball cleans over shoulder at 100lbs between sets
2. Flexibility
ROMWOD
#Crossfit #ForgedByFerrara
Tag: fitness
Monday 09.04.17
Monday 09.04.17
100-80-60-40-20
Air squats
Double Unders
#Crossfit #WhatsRichDoing #ForgedByFerrara #USA #Merica
Saturday 09.02.17
2018 Open Athletes
1. Conditioning
Partner WOD:
15 min amrap
20 cal bike
10 Power Cleans 135
Rest 5 mins
15 min amrap
20 cal Ski Erg
20 Pushups
Rest 5 mins
15 min amrap
30 yard sled push (4 plates)
15 bench 135
#Crossfit #ForgedByFerrara
Friday 09.01.17
1. Conditioning
Complete as many reps as possible in 7 minutes following the rep scheme below:
Deadlift, 3 reps
3 Handstand Pushups
Deadlift, 6 reps
6 Handstand Pushups
Deadlift, 9 reps
9 Handstand Pushups
Deadlift, 12 reps
12 Handstand Pushups
Deadlift, 15 reps
15 Handstand Pushups
Deadlift, 18 reps
18 Handstand Pushups
Deadlift, 21 reps
21 Handstand Pushups….
Men use 225 lbs/Women use 155 lbs
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
2. Flexibility
ROMWOD
#Crossfit #ForgedByFerrara
Thursday 08.31.17
2018 Open Athletes
1. Swim Conditioning
10 Laps
3 Minute Rest
4 Laps
3 Minute Rest
7 Laps
3 Minute Rest
3 Laps
3 Minute Rest
6 Laps
3 Minute Rest
2 Laps
Done!
2. Flexibility
ROMWOD
#Crossfit #ForgedByFerrara
Wednesday 08.30.17
2018 Open Athletes
1. Strength Conditioning
Every 5 minutes complete:
6 Unbroken Front Squats @ 70% of 1RM
2. Conditioning
50-40-30-20-10
Airdyne Calories
Ab-Mat Situps
3. Flexibility
ROMWOD
#Crossfit #ForgedByFerrara
Monday 08.28.17
2018 Open Athletes
1. Stamina Conditioning
10 Minute EMOM:
Odd- 15 Wall Balls (20/14)
Even- 15 Burpees
-Rest 5 minutes
Then repeat 10 minute EMOM:
Odd- 15 Wall Balls (20/14)
Even- 15 Burpees
2. Core Conditioning
1 min Max V-ups
1 min max Arch-Ups
1 min max Russian Twists
-Rest as needed between sets
3. Flexibility
ROMWOD
#Crossfit #ForgedByFerrara
Sunday 08.27.17
2018 Open Athletes
1. Conditioning
12-9-6
Power Cleans (205/135)
Parallette Handstand Pushups
2. Double Under Conditioning
Double Under Program Week 1
*This is part of a 12 week double under development program
100 Double Unders
-Rest 3 mins
40 Double Unders
-Rest 3 mins
70 Double Unders
-Rest 3 mins
30 Double Unders
-Rest 3 mins
60 Double Unders
-Rest 3 mins
20 Double Unders
DONE!
3. Flexibility
ROMWOD
#Crossfit #ForgedByFerrara
Saturday 08.26.17
2018 Open Athletes
1. Conditioning
AMRAP 25
Teams of 3:
10 D-Ball Reverse Lunges (100 lbs, 5 per side)
10 D-Ball Over Shoulder
20 Lateral Bag Hop Overs (two feet jump over at once)
200m run
-Next team member can begin when the person in front leaves for the run
2. Gymnastics Conditioning
10 sets of 3 unbroken bar muscle ups, rest as little as needed between sets
3. Flexibility
ROMWOD
#Crossfit #ForgedByFerrara