The Bluegrass Way “Fortitude” Alternating On the Minute x 30 (15 Rounds): RX= Even Minutes: 12/10 Odd Minutes: 10 burpees RX+ = Even Minutes: 15/12 Calorie Row Odd Minutes: 15 Burpees Tacos and Totals TOMORROW!!! *Lifting class cancelled tomorrow *CrossFit Class at 8:00am & 9:00am tomorrow ONLY
The Bluegrass Way 2rds. 45 second work/ 15 second transition Easy Bike Wall Sit reverse lunge Single Leg Glute Bridges (30 Seconds Each) Video Lateral Box Step Overs then 6x 2 Push Jerks (increasing) then AMRAP 15: 30/21 Calorie Assault Bike 30 Kettlebell Swings (53/35) 30 Box Jumps (24/20) 30 Deadlifts (135/95)
The Bluegrass Way 3 Rounds: 9 Front Squats (95/65) 7 Toes to Bar 5 Lateral Barbell Burpees 30/21 Calorie Row 3 Rounds: 9 Front Squats (95/65) 7 Toes to Bar 5 Lateral Barbell Burpees 30/21 Calorie Row 3 Rounds: 9 Front Squats (95/65) 7 Toes to Bar 5 Lateral Barbell Burpees *22 minute time cap…
The Bluegrass Way “long haul” 2 Rounds: 20 Push Presses (115/85) 30 Single Dumbbell Box Step-ups 40 Burpees 50/35 Calorie Row then 3rds. 30 seconds Russian Twists 15 second rest 30 seconds superman 15 second rest 30 second medicine ball climbs 30 second medicine ball climbs 30 second medicine ball climbs 15 second rest
We get this question throughout the year, generally right before or after the Crossfit Games Open. This year was no different. With the Open well behind us now, this is good time to discuss it. CrossFit is defined in part as ‘constantly varied functional movement performed at relatively high intensity’. The magic in the equation…