CrossFit Lincoln

Part A. E2MOM x 5 sets 3 Squat Clean & Split Jerk - 70-75% *We tested a max clean & jerk 2 weeks ago. If you were not here or didn't complete, please use this time to find a 1RM Part B. In teams of 2 AMRAP 10: 12 Deadlifts…

2018 11 28

Wednesday 11.28.18

By: Phillip Kniep 0

Part A. Mobility & Stability Warm up from Synergy Chiropractic. 1. Dynamic of your choice 2-3 min 2. Mini Bear Crawl (down gym) 3. Dead Bug static hold 30 sec (belly breathing) 4. Mini Bear Crawl (back down gym) 5. Dead Bug opposite arm and leg movement (10 reps each…

2018 11 27

Tuesday 11.27.18

By: Phillip Kniep 0

Part A. Front Squat 90% of 1RM from 2 weeks ago: *3 sets of 1 with 8 sec descent, 1 sec pause in bottom *10 min to complete all 3 sets Part B. "21 Tuesday" EMOM for 21 Minutes Min #1: 15 Overhead Squats Min #2: 12 Box Jump Overs,…

2018 11 26

Monday 11.26.18

By: Phillip Kniep 0

Part A. Rotating EMOM x 12 Min 1: Hollow Rock x 15 seconds Min 2: Arch Rock x 15 seconds Min 3: Hollow/arch kip x 5 perfect reps Min 4: TTB x 2-3 perfect reps (choose one or the other to focus on) *This is intended for specific practice for…

2018 11 25

Friday 11.23.18

By: Phillip Kniep 0

*The gym will be open 8AM to 4PM. This will be open gym format; no scheduled class. There is a workout planned and there will be a coach at the gym.* Suggested Warm-up. -5:00 your choice of cardio: run, bike, row, or jump rope. -3 methodical rounds: 15 Russian kettlebell…

2018 11 22

Thursday 11.22.18

By: Phillip Kniep 0

Happy Thanksgiving! The Gym will be closed on today. Thanksgiving home workout: -Run 1 mile (scale to half mile) -Rest 2:00 -6 Rounds: (scale to 4 rounds) 20 Alt. Bodyweight Single Leg Deadlifts 12 Alt. Jumping Lunges (scale to Reverse Lunge) -Rest 2:00 -4 Sets of V-ups: Choose your reps…

2018 11 21

Wednesday 11.21.18

By: Phillip Kniep 0

Part A. Core conditioning. EMOMx 10 (:40 on/ :20 off) Min 1: Dumbbell Dead Bug Floor Press (alt. arms each rep, hold 2 dumbbells) Min 2: Dumbbell Renegade Row (no push-up between reps) Men: 25-45# dumbbells Women: 15-35# dumbbells Part B. 5 rounds for time: 5 Heavy Push Jerks 15…

2018 11 20

Tuesday 11.20.18

By: Phillip Kniep 0

Part A. In groups of 2-3 Within 10 min work up to a 1RM Snatch Part B. "Aaron" 5 rounds for max rep KB Front Squats: On a 2 min clock: 20/15 Cal Row Max rep KB Front Squats with remaining time 2 min rest Men: 35-53# Women: 18-35# Focus…

2018 11 19

Monday 11.19.18

By: Phillip Kniep 0

Part A. Rotating EMOM x 12 Min 1: Hollow Hold x 20 seconds Min 2: Arch Hold x 20 seconds Min 3: Hollow/arch kip with straight arm pull x 5 perfect reps Min 4: TTB/Bar Muscle-up x 1-2 perfect reps (choose one or the other to focus on) *This is…

2018 11 18

Sunday 11.18.18

By: Phillip Kniep 0

Rest Day. "Plans fail for lack of counsel, but with many advisers they succeed." – Proverbs 15:22 (NIV) Today’s commentary by Dave Whitehead, Author of Making Sense of the Bible "As a pastor, I am shocked by how many major decisions are made by people who don’t seek outside counsel.…

2018 11 17

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A TRAINING EXPERIENCE LIKE NO OTHER

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TRY CrossFit Lincoln FREE!

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NEW TO CROSSFIT? SIGN UP BELOW TO RECEIVE OUR FREE 10 PART EDUCATIONAL VIDEO SERIES