First – WE LIFT HEAVY. Then, WE EAT TACOS. Not everyone wants to compete in weightlifting. We get that. Not everyone wants to wear a singlet. Agreed. BUT, If you want to do a weightlifting meet with all the standards (minus the USAW membership), hang out with friends, eat tacos, and watch people lift some…
The Bluegrass Way 3×8 single arm KB row 3×10 banded tricep extension then AMRAP 5: 200ft Walking Lunge 50 AbMat Sit-Ups Max Calorie Row Rest 3 Minutes AMRAP 5: 400m run 30 wall-balls Max BMU Rest 3 Minutes AMRAP 5: 200ft Walking Lunge 100ft suitcase carry(each side) Max Calorie Row
The Bluegrass Way 30-20-10 seconds Hollow Hold Seconds Arch Hold Seconds then 15 minute AMRAP Buy-In: 100/80 Calorie Assault Bike or Row Directly Into… Max Rounds: 8 Burpee Box Jumps (24/20) 8 Chest to Bar Pull-ups
The Bluegrass Way 15-20 minutes to build to a heavy 1 power clean 2 front squats 3 push jerks then 10 Power Cleans (155/105) 50 Air Squats 10 Front Squats (155/105) 50 Air Squats 10 Push Jerks (155/105) 50 Air Squats then 3x 20/15 CAL ski-erg *rest as needed between sets
Many new CrossFit Athletes start their journey by working out a few times a week and making changes to the way they eat. Nutrition is important as an athlete because it fuels your body in and out of the gym and is a key component to your recovery post-workout. As an athlete, it’s good to…
The Bluegrass Way Teams of 3 30 minute AMRAP 5 Toes to Bar 7/5 Calorie Assault Bike 5 Hang Power Snatches Bar Increases Every 6 Rounds (Twice Per Teammate): Weight 1: 75/55 Weight 2: 95/65 Weight 3: 115/85 Weight 4: 135/95 Weight 5: 155/105 (AMRAP) *One athlete works at a time in this team of…
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