Unleash Your CrossFit Excellence: Mastering the 10 Foundational Skills that Fuel Greatness at CrossFit GBAR3!
Attention CrossFit GBAR3 members! Get ready to unlock the true potential of your CrossFit journey as we delve into the ten foundational physical skills that fuel our relentless pursuit of greatness. From cardiovascular endurance and stamina to strength, speed, and agility, we will explore how mastering these key skills propels your performance to new heights. Additionally, we’ll dive into the importance of coordination, flexibility, power, accuracy, and balance, and how honing these skills transforms you into a well-rounded athlete both inside and outside the box. So, prepare to break barriers, surpass limits, and unleash the unstoppable force that is CrossFit GBAR3. Together, we’ll conquer any challenge that comes our way and redefine what it means to be truly fit. Let’s rise, dominate, and become the epitome of CrossFit excellence!
CrossFit GBAR3 WODs
Monday, May 15
STRENGTH/WOD
EMOM for 8 minutes
3 shoulder press + 5 squats
rest 4 minutes
EMOM for 8 minutes
3 deadlifts + 5 push ups
Tuesday, May 16
WOD
200m DB carry, 45/30
200m backpedal
21 KB swings, 55/40
15 med ball sit ups, 20/14
9 DB renegade man makers, 45/30
200m KB carry
200m backpedal
21 KB swings, 55/40
15 med ball sit ups, 20/14
9 DB renegade man makers, 45/30
200m med ball carry
200m backpedal
21 KB swings, 55/40
15 med ball sit ups, 20/14
9 DB renegade man makers, 45/30
Wednesday, May 17
STRENGTH
split jerk 8 x 2
WOD (see 05.17.22)
AMRAP in 7 minutes
8/2, 8/4, 8/6 …
slam balls, 30/20
hang power clean, 135/95
Thursday, May 18
WOD (see 05.18.22)
run 600m
row 750m
21 burpee box jump overs, 24/20
run 400m
row 500m
15 burpee box jump overs
run 200m
row 250m
9 burpee box jump overs
Friday, May 19
WOD
AMRAP in 14 minutes
3-6-9 …
pull ups
OH squats, 95/65
20 DU’s after each set