CrossFit Voyage - CrossFitMetcon (AMRAP - Reps)In partners
On a 20 minute clock for reps/pounds
Partner 1:
0:00-2:00 - max HSPU
2:00-4:00 - rest
4:00 - 6:00 - max DUs
6:00-8:00 - rest
8:00-10:00 - 1 rep max back squat
Partner 2:
10:00-12:00 - 1 rep max back squat
12:00-14:00 - rest
14:00-16:00 - max DUs
16:00-18:00 - rest
18:00-20:00 - max HSPUBack squat from the rack
Scaled
Hand release […]
CrossFit Voyage - FundamentalsPower CleanHang Power CleanSquat CleanOverhead SquatPower SnatchHang Power SnatchSquat SnatchFundamentals Day 3 (AMRAP - Rounds and Reps)AMRAP (12 minutes)
9 Deadlift
6 High Hang Power Snatch
3 OHS
CrossFit Voyage - CrossFitRow Technique (No Measure)Catch - Drive - Finish - Recover
Legs only x10-15 - start in catch position (sit up straight, shins vertical to the ground, press into the pedal and drive hips and shoulders back keeping shoulders in front of hips)
Legs then hips x10-15 - same as legs only, but now lay […]
CrossFit Voyage - CrossFitMetcon (Time)With a partner complete
21-15-9
Synchronized Dumbbell snatches (50/35)
Synchronized Bar muscle ups
Scaled
Snatches (35/20)
Pull-upsMetcon (AMRAP - Reps)With a partner complete as many reps in 10 minutes as you can
3 synnchronized burpee box jump overs (24/20)
3 synchronized deadlifts (225/155)
6 synchronized burpee box jump overs
6 synchronized deadlifts
Adding 3 reps each roundScaled
Box (20/20)
Deadlift (155/105)
CrossFit Voyage - CrossFitVoyage Challenge Week 1 (AMRAP - Reps)20 minute EMOM
Even - 10 TTB/10 HRPU complete in 40 seconds
Odd - max OHS reps in 40 seconds (75/45)
Scaled…
Even - 8 buttefly situps/8 pushups in 40 seconds
Odd - max Goblet squats in 40 seconds (26/18)Reps on even minutes can be reduced if you aren’t completing the […]
CrossFit Voyage - FundamentalsShoulder Press (3×5)Push Press (3×5)Push Jerk (3×5)Fundamentals Day 2 (AMRAP - Reps)EMOM (10 minutes)
Odd - 7 burpees
Even - 8 push press
(if not completing reps in 40 seconds then work 40 seconds/rest 20 seconds)
CrossFit Voyage - CrossFitPose Running Method (No Measure)Lean from ball of foot to heel
Hop (ball of foot touches first then heel “kisses” the ground)
Loose ankle (flexed allows for heel strike, fully extended ankle allows for toe strike)
Add forward lean which causes a hop forward
Arms at 90 degrees & heels come straight up toward the butt […]
CrossFit Voyage - CrossFitBurgener 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. Snatch Drops
SKILL TRANSFER EXERCISES:
1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance without a dip
5. Snatch Balance with a dipMetcon (Time)5 rounds
30 Wallball shots (20/14)
5 Squat Snatch
Rest 1 minute between […]
CrossFit Voyage - FundamentalsDeadlift (3×5)Front Squat (5×5)Back Squat (5×5)Fundamentals Day 1 (AMRAP - Rounds and Reps)8 minute AMRAP
15 DUs or 8 attempts/30 SUs
10 Deadlift
5 sit-ups