top of page
Search

Thur. May 7, 2020

  • Writer: CrossFit Gunnison
    CrossFit Gunnison
  • May 6, 2020
  • 1 min read

WARM-UP

2rds

1min Jump Rope

10 Banded Squats

20 Crunches

10 DB Bent Over Row

10 (5ES) DB Clean Deadlift

-then-

:20ES Thread the Needle

:20ES Pigeon

:20ES Runners Lunge

:30 Shoulder stretch childs pose


DB MOVEMENT PREP


1. 7rds For Time:

14 DB Power Cleans (7 each side)

14 DB Goblet Squats

10 Banded Pull Downs (seated banded rows/ DB bent over row/ 7pull-ups)

30 Double Unders (30sec practice, 60 Singles, 30 penguins)


2. CORE FINISHER Tabata 20on/10off (2min at each station before moving on) S1: Sit Ups S2: V-Ups S3: Deadbugs S4: Plank Up/Downs

 
 
 

Recent Posts

See All
Thur. Jan. 15, 2026

Bench Press 4 sets of 5 reps Every rep w/ 2sec pause at the chest Start at 45% adding 5rds For Time: 12 Hang Power Cleans (155/105) 9 Chest to Bar Pull-Ups 30 Double Unders (:30)

 
 
 
Tues. JAN. 13, 2026

3rds NFT 7-10 Strict L-Pull Ups 8 Each Side DB Strict Press w/3 sec down 8min Acending Ladder 4-8-12-16-20… Push Jerk (135/95) Box Jump (24/20) Alt. Single Leg Squat

 
 
 

Comments

bottom of page